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) Both lower limbs are extended backward: in prone position, both lower limbs are 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
Stand on one foot and grab the ankle. This stretching posture will not offset the effect of abdominal exercise to some extent while shaping the hip curve.
Exercise:
Stand with your right side leaning against a chair or wall to keep your balance. Lift your left foot and grab your ankle with your left hand. Keep your body balanced, lift your left hip, and then put your knees together for 30 seconds. Repeat twice on each leg.
Wrong hip exercises:
There is no principle to twist the buttocks, which is easy to cause physical strain.
Help you repair hip and leg lines.
Have you seen the beach girl in the movie? Does the solid hip and thigh lines make you feel excited? Maybe you are not fat, but the hip lines are not obvious, and you don't feel three-dimensional, let alone sexy. Want to help yourself create attractive hip lines? The method is like this ~ this is a special sculpture of hip and leg lines. In addition to decorating lines, you can also exercise your lower abdomen ~ come and do it! (Hip and leg line shaping exercises)
1. Prepare a chair (tables and chairs can be used at ordinary times)
2. Hold your waist with your hands, tuck in your abdomen and straighten your waist, relax your shoulders and sit upright.
3. The body leans forward and bends down, and the chest leans forward to effectively stretch the trunk.
4. Stand up straight with your legs, your back straight, and tuck in your abdomen and lift your hips.
5. The left leg and the left hip are raised at the same time, which can help the hips and legs contract.
6. Put it down after counting to 3, and change legs to do the same action.
7. Squat on the chair (suspended), keep your hips slightly forward, support with waist and abdomen strength, and slowly count to 5.
8. You can do it 20 times at a time, or you can choose according to your ability.