Correct sitting posture: when sitting down, the waist should be straight, it is best to put a waist pad on the back and lift the center of gravity upward to avoid the weight completely pressing on the buttocks and abdomen, making the buttocks fatter and fatter. ※. ■ Five magic weapons of thin buttocks ● Climbing stairs: simple and economical, but since almost every office building has an elevator, everyone is used to taking the elevator, how can they want to climb stairs! In fact, climbing stairs has many advantages and can consume heat. In addition, if you step on the stairs twice at a time, you can drive the muscles of your thighs and buttocks and tighten your buttocks. ● Push the wall: put your legs together, put your hands on the wall, straighten your legs, extend your hips outward for 65,438+00 seconds, and then close to the wall for 65,438+00 seconds. Repeatedly, it will not only make the hips curve, but also have the effect of abdomen contraction, and the lower abdomen will gradually flatten. ● Standing squat: It is best to have elastic rope or skipping rope. If not, you can return empty-handed. First, open your feet and step on the elastic rope with shoulder width, hold the rope on your shoulders with both hands, squat down your hips so that your thighs and calves are at 90 degrees, and stand up straight after standing still for 8 seconds. As for how many times to do it, please adjust it according to your personal situation. ● Squat back and forth: you can also use elastic rope or skipping rope to assist. After stepping on the rope, step forward and backward with your feet, and then squat down so that your thighs and calves are at 90 degrees. ● Golden rooster independence: find a chair, hold the back of the chair, stand with one foot straight and the other foot stretched backwards in the air. After about 2 seconds, put it down again. The action can be repeated from 10 to 15 times, and then the feet are changed. ■ Hip calisthenics can be done 15 minutes before going to bed, which can not only strengthen body circulation and eliminate fat accumulation, but also achieve the effect of sculpture. (Hip lifting exercise 1) 1. The body is kneeling, hands are shoulder-width apart and placed on the ground. 2. Move the left knee as far as possible to the chest and pause for 5 seconds, then slowly lift it (thigh 90 degrees), pause for 5 seconds and then put it down. 3. Repeat 30 times and then switch sides (hip lifting exercise 2) 1. Lie on your back and bend your knees. Hands naturally stick to the ground, shoulder-width apart. 2. Abdomen in, hip in, lift and inhale, pause for 5 seconds, and then exhale. 3. Repeat 30 times (hip lifting exercise 3) 1. Hands crossed, straight forward at shoulder height (or buttress, chair back). 2. Stand straight with your right foot, move your left foot slightly backwards, press your toes to the ground, and lift your left foot quickly backwards. Stop for 5 seconds, then put it down. 3. Repeat for 30 times, and then change feet (hip lift exercise 4) 1. Lie on your back with your hands and feet straight. 2. Lift your feet together and put them down slowly. 3. Stop at a place 30 cm above the ground and stand still 1 min. PS: Don't leave your back on the ground, bend your knees, and don't exert force on your shoulders and arms ... 508. 1000000000005 Bend your knees and touch your toes with both hands (don't exert too much force at this time). The trick is to bend your knees, not your back muscles. Then gently return to the original position. This action takes about 3 seconds. At the beginning, you should aim at 1O seconds for three times, and then accelerate after you get used to it. The inner side of the thin thigh starts from the standing posture at attention, and the right foot takes a step forward, and the knee is slightly bent. Put your hands on your waist. When jumping, the left and right feet are exchanged (pay attention to keeping your back straight at this time). Jump up and switch feet, and count one and two at the same time. At first, I did it 1O times every second, but later I got used to it and the speed increased. Stand at attention with thin legs. Lift your right foot to the right and your left hand to the left. At this time, pay attention to the balance of the body. The trick is to kick hard. Gently return to the original position. Do it again on the other side. This action takes about 2 seconds. The initial goal is to do it five times in 1O second. After getting used to it, speed up the leg reduction in bed. 1, put the pillow in the middle of the calf and sit by the bed, with the big calf and calf at a 90-degree angle. Slowly lift the calf, hold this position for about three seconds, then put it down and repeat the action ten to fifteen times. 2. Lie on the bed and straighten your legs. When one foot moves, one foot straightens out. Do it twenty to thirty times in turn until the calf feels tired. 3. Lie flat on the bed, put your hands behind your waist, lift your legs up, and kick your feet in the air for about 30 minutes to rest! 4. Lie on your back, look straight at the ceiling, don't bend your knees, put your legs together and cling to your chest, then lift it up, close it again, and repeat this action 15 times. If you persist in this way, the fat on your legs will disappear unconsciously.