Exercise 1: Hold a fixed object by hand, tie a sandbag or other object at the ankle joint (the weight is self-determined), and do the back swing exercise with alternating legs straight at a certain rhythm, and do four eight beats at a time.

Exercise 2: Lie on your side, put your hands under your head, straighten your legs, raise your toes outwards, keep your arms still for 1-2 minutes, then turn your other leg to 180 degrees and do the same action, and repeat twice for each leg.

Exercise 3: Kneel down, hold your hands on the ground, raise your head, swing your legs alternately to the extreme, and do four eight beats at a time.

Exercise 4: Raise your posture, put your hands on your sides, bend your legs and lift your hips, and do hip lifting exercises at a certain rhythm. Do two sets of four eight beats at a time.

Exercise 5: Kneeling, hands on the ground, legs bent sideways, legs alternating, do four eight beats at a time. (From: Weight Loss Fitness)

Massage the waist and buttocks to lose weight

This is a series of continuous techniques, and the early weight loss effect of waist and buttocks is the best. Doing this exercise after childbirth will restore your body shape faster.

(1) Kick the leg and close the hip: Lie on your back, press the heel and lift the hip at the same time, relax after 2 seconds, then kick and lift the hip and relax, and go back and forth for 20 times. It can shrink the skin of buttocks and exercise the fat of buttocks and legs.

(2) Lower limb extension: in prone position, the lower limb is alternately raised to the maximum, * * * about 20 -30 times. You can cite meat and sports fat.

(3) Hold the buttocks: in prone position, the thumbs of both hands are opposite to the index finger and middle finger, and one side holds the fat parts on both sides of the buttocks for 2 minutes. It can accelerate subcutaneous tissue metabolism and dissolve fat.

(4) Hip rubbing: in prone position, rub both sides of hips with palms of both hands for 2 minutes (without clothes). It can tighten skin and disperse fat.

(5) Kneading the waist: prone position, hands clenched. Press and knead the soft tissues on both sides of the lumbar spine with the raised part of metacarpal joint to relax subcutaneous fat.

(6) Lift the air and close the waist: stand in a standing position, put your hands into your waist, inhale and close your waist, and push your hands inward for 1 -2 minutes. It is intended to transform fat and exercise waist tissue.

(7) Beating waist and buttocks: standing, holding hands in an empty fist shape, and punching waist and buttocks for 2 minutes properly can speed up the substitution. This is a series of continuous techniques, which have the best effect in the early stage of waist and hip weight loss. Doing this exercise after childbirth will restore your body shape faster.

(8) Jumping exercise: standing, hands drooping, chest stretching, jumping in place 1 min, can shake muscle groups and differentiate fat.

Best hip exercise posture

Thick waist, fat hips and thick legs make many women miserable. Insist on doing some targeted exercises, which can not only make hips strong, waist strong and thigh muscles strong, but also reduce fat and promote health. Beautiful waist movement-stand with your legs apart, hold your head with your hands, turn your waist around, turn left first and then right, alternately. It can exercise the muscles of the waist and abdomen and the joints of the spine, increase the flexibility of the spine, eliminate the fat of the trunk, and treat chronic low back pain. Hip bodybuilding-stretching muscles after exercise

1. Support the floor (bed) with both hands and raise the right lower limb as much as possible.

2. The abdomen touches the ground (bed) surface, and the two upper limbs extend backward and upward, and the two lower limbs lean upward as far as possible.

3, two elbows support the ground, the left and right lower limbs alternate, try to lift.

4. Put your hands on the pillow, support the ground (bed) with your back and feet, and bow your waist.

Leg bodybuilding-exercise the inner and outer thigh muscles.

1. Lie on your right side, put your right hand under your head, hold your left ankle with your left hand, and lift your right lower limb slightly.

2. The posture is the same as above, and the right lower limb is slightly downward.

3. Lie on your left side, support your head with your left hand, and lift your right lower limb to the upper left.

4. Lie on the right side, support the ground (bed) with both hands as shown in the figure, and lift both lower limbs at the same time.

To lose weight, make your hips smaller first.

Beautiful buttock trilogy:

(method 1)

* Body down, palms and knees on the ground, arms and thighs parallel.

* Slow down to 5, lift your right foot outward (like a puppy peeing posture), and pause for 5 seconds.

* Slow down to 5 and put your feet down.

* Wait until you do it as many times as you want before changing your feet.

* Effect: It can eliminate hip relaxation.

* PS: Keep your body straight and your legs at 90 degrees.

(Method 2)

* Body down, palms and knees on the ground, arms and thighs parallel.

* Slow down to 10, and lean your right leg forward.

* Straighten your back up again and pause for 5 seconds at the highest point.

* Return the leg to its original position at a speed of 5.

* Wait as many times as you want before changing your feet.

* Effect: Eliminate buttocks fat and make buttocks stronger.

* PS: Keep your body straight, face down, and don't lean left and right because of your movements.

(Method 3)

* Stand up straight and put your hands on the back of the chair.

* Left toe forward, right toe outward as far as possible.

* Lift the right foot backward at a slow speed of 5, and pause at the highest point for 5 seconds.

* Then put down your right foot at the speed of slowly counting to 5.

* Wait for the number of times you want to change your feet.

* Effect: It can effectively eliminate the fat on the upper buttocks.

* PS: Keep your body straight and your knees can't bend.