1. Lie flat with your knees on your chest, your hands flat, your shoulders close to the ground, your hips slowly turn right, try to keep your knees close to the ground and turn your head left at the same time. Exhale and return to your original position. Repeat the above actions in the opposite direction after inhaling again. Repeat 10 times the next day, and gradually increase the number to 25 times within 30 days.

2. Inhale and let the muscles contract when the hips slowly leave the ground. Stand up straight at the lower, middle and upper parts of your back until you support your body with your shoulder blades. Keep the posture unchanged 10 second. Exhale and lower your body slowly. You will feel that every vertebra is relaxing. Repeat 2 times and gradually increase to 5 times.

Second, lift your legs back.

1. Lie on your stomach with your hands flat at your sides and palms down. There is a cushion on one cheek. Until the feet are separated by about 15 cm. Inhale and contract the hip muscles.

2. Toe forward and lift your right leg about 15cm off the ground. Keep the posture unchanged 1 sec, and then lower your right leg. When doing this, your hips must always rest on the mat-this is more important than the height of your legs. The right leg repeats 10 times, and then the left leg repeats 10 times, gradually increasing to 50 times.

Third, kick the calf.

1. Lie prone, bend your arms, and keep your palms shoulder height. At the same time, palms and arms are pressed down on the mat, so that both legs are off the ground at the same time.

2. Keep breathing. Contraction of hip muscles, kicking like swimming. 50 times for each leg, gradually increasing to 100 times.

Fourth, kneel down and kick.

1. Kneel down with your hands and feet shoulder height. The distance between the knees is 20 ~ 30cm. Straighten your right foot and lift it to 30cm off the ground.

2. Keep breathing and lift your right foot 25 times. Repeat the same action with your left foot. The left and right feet are 25 times and gradually increase to 50 times.

Five, bend down and kneel down

1. Kneel on your hands and feet. Inhale, bend over, and put your forehead against your knees. Move your right knee close to your forehead.

2. Exhale and contract hip muscles; Arch your body, raise your head as far as possible, and straighten your right leg to the ceiling (slightly bend your knees to avoid muscle tension). Inhale and return your right knee and forehead to their original positions. Then repeat the same action. The movements should be completed quickly one after another, without interruption, and the hip muscles should contract when arching. The left and right legs are repeated 10 times, gradually increasing to 25 times.

Sixth, compress the buttocks.

1. Kneel down, hands drooping, palms stroking thighs.

2. inhale. Keep your body and thighs in a straight line, press your hip muscles with your palm, bend back and keep your posture unchanged for 5 seconds. Exhale and return to your original position. Repeat 5 times and gradually increase to 25 times.

The above six simple hip weight-loss exercises need to be done every day. Stick to it for a while, and it will definitely have an effect on losing weight on your hips. I wish you a tight and fit hip.

Stovepipe: Here are some suggestions for you:

1 The easiest way to stovepipe is to put your knees together, gently press it and do it five or six times quickly! Note that you don't need to hold your breath when doing this action.

This action is very effective for beautifying the chord-leg curve. Lie flat on the ground, put your hands on your sides, straighten and tighten your legs, alternately exercise your instep for 20-30 times, then take a short rest and repeat twice.

Sit up straight in a chair with a back, lift one leg, stop in the air, and then put your hands on your thighs and knees. Although it is very tiring to do, you must insist on it in order to wear a mini skirt.

4 Sit in a chair, hold your chest out, cross your legs and land on your toes. The upper leg presses down hard and the lower leg pushes up hard. After about 10 second, do the same thing again 10 second, 2-3 times. You don't have to hold your breath to do this action.

This is an action that a ballet dancer often does. Lift one leg forward to 90 degrees, straighten the instep, and then slowly move sideways, doing 20 times for each leg. Sticking to this action can not only thin legs, but also be symmetrical.

Little secret recipe

Some items at home can be used as exercise equipment for training, such as putting two small benches on the ground and doing push-ups; Lying in bed with two watermelons on your chest, you can do sit-ups training; If a man has a beer belly, he can do aerobic training for 30 minutes every day, and then do abdominal training, such as push-ups and leg lifts in situ. It is not required to be fast, but there should be enough training time. Coupled with a healthy diet, the effect will be immediate.

Thinner thighs:

When you exercise to lose weight, all parts of your body, including your thighs, will lose weight. Walking, cycling, cross-country skiing and climbing stairs are the most effective aerobic exercises, which can exercise legs and buttocks.

Running is also a good way to burn calories, but it is not the best choice for people with thick thighs. Because these people will find running difficult, uncomfortable and unwilling to stick to it. Walking and running will be much better. When you don't feel tired, you can appropriately increase running and reduce walking.

Swimming is also a systemic aerobic exercise, but swimming does not use the thighs too much. If you want to exercise your thighs in the swimming pool. You can walk in shallow water or in deep water with a life jacket. The natural resistance of water will give your thighs a strong exercise. This kind of exercise effect is not available on the road.

In order to lose weight on thighs, it takes 30 minutes for each exercise. At least 3-5 times a week. Adhere to moderate and low intensity exercise. That is, reaching 60% of the maximum exercise intensity can consume more fat. If you find it difficult to maintain this level of exercise, you can start with a small amount of exercise. And then gradually strengthen. You can also flexibly master the intensity and time of exercise. If the exercise intensity is low and easy to carry out, the exercise time can be increased. As far as fat consumption is concerned, walking 1 hour has the same effect as running for 20 minutes.

Before carrying out the exercise plan. It's best to ask a doctor to give you a physical examination, and then choose an exercise intensity that is easy to carry out and has no adverse reactions. You can gradually increase the exercise time in the future, but the average increase of exercise time per week should not exceed 20%. The best way of self-exercise is to return to normal within 1 hour after exercise.

In order to prevent some parts of the body from being injured during exercise. You can do some warm-up activities first, such as jogging for a few minutes or stretching. The best time for exercise is about 1-2 hours before meals. Such as early morning and afternoon.

Carry out local exercises of thigh bodybuilding

Stretching exercise is the most effective way to make thighs fit: two hips droop, one leg bends and squats, the back stays straight, and the other leg stretches back to be parallel to the ground; Or in the same posture, the other leg goes straight to one side until it forms a 90-degree angle with the body. Try to do this exercise in three groups (each group 10 times) on each leg. This exercise can also be done while standing-standing on your legs and keeping your body straight. The other leg extends backward, so that the thigh is as straight as possible and parallel to the ground. Leg stretching can also be done sideways. Lie flat on your side on the bed or floor, with one leg close to the floor and the other leg lifted upward until the leg forms a 45-degree angle with your body. Then support your thighs on a table or chair at a 45-degree angle. Then lift the calf close to the floor and make it close to the thigh. This exercise can strengthen the medial and lateral muscles of the thigh, instead of just exercising the lateral muscles as before, thus maintaining the balance and symmetry of the thigh.

After you have mastered leg stretching, you can try to do some "stride" and take a big step forward. Until the rear knee is about 15 cm off the ground, then move the other leg forward. At first, it is best to do two groups 10 times on each leg. Then gradually increase the number of times like other exercises, and you can slow down first. And let both legs get the same degree of exercise. One of the benefits of this kind of exercise is that it can change the relaxation state of muscles and make them look more fit.

Pay attention to a reasonable diet

Experts believe that most leg weight loss is unsuccessful. Mainly because of relying too much on exercise and not paying attention to diet. These people usually significantly limit their calorie intake. But it doesn't think too much about the role of fat in it, so. Diet should be combined with low fat and high fiber. For example, eat more fruits and vegetables and eat less fatty meals, especially fast food.

Whether you are waiting for a bus or going out, you can use traffic lights, or wait for a bus at a bus stop or platform, and do the following small gymnastics, which is simple and stovepipe.

Stand at attention, lift any foot, cross inward, and gently press the inner thigh;

Hold 10 second, and then switch to the other leg;

Note: Pay attention to the center of your body. If it is difficult to keep your balance, you can lean against a wall or a post.

One-minute stovepipe exercise

Is there any way to make our legs thin quickly and make others envy and hate? Let's try this one-minute stovepipe exercise.

Thin the whole thigh

Stand at attention with your hands at your sides. Bend your knees,

Touch your toes with both hands (don't push too hard 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.

Inner side of thin thigh

Starting from the posture of standing at attention, take a step forward with your right foot and bend your knees slightly. 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 the beginning, 10 seconds to do 10 times, and then get used to it and speed up.

Lateral thin thigh

Stand at attention. 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. At the beginning, aim to do it five times in 10 second, and then accelerate after getting used to it.

Skinny leg absolute plan

Thin the whole thigh

Stand at attention with your hands at your sides. Bend your knees and touch your toes with both hands (don't push too hard 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 to do it three times with 10 second, and then accelerate after you get used to it.

Inner side of thin thigh

Starting from the posture of standing at attention, take a step forward with your right foot and bend your knees slightly. 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 the beginning, 10 seconds to do 10 times, and then get used to it and speed up.

Internal and external measurement of thin thighs

Stand at attention. 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. At the beginning, aim to do it five times in 10 second, and then accelerate after getting used to it.

Skinny legs only take a minute.

Is there any way to make our legs thin quickly? Let's try stovepipe exercise.

Thin the whole thigh: stand at attention and put your hands at your sides. Bend your knees and touch your toes with both hands. Start with 10 second for three times, and then accelerate after getting used to it.

Inside the thin thigh: stand at attention, step forward with your right foot, bend your knees slightly, put your hands on your waist, and exchange your left and right feet when jumping. Aim at 10 times within 10 second, and then accelerate.

Outside the thin thigh: raise your right foot straight to the right and your left hand straight to the left. At this time, pay attention to the balance of your body and work hard on your legs. Do the same action on the other side for about two seconds.

Unique cheats of stovepipe

1, the easiest way to stovepipe is to put your knees together and press gently, and you can do it five or six times quickly! Note that you don't need to hold your breath when doing this action.

2, this action is very effective for beautifying the curve of the calf. Lie flat on the ground, put your hands on your sides, straighten and tighten your legs, alternately exercise your instep for 20-30 times, then take a short rest and repeat twice.

3. Find a chair with a back to sit up straight, lift one leg, stop in the air, and then put your hands on your thighs and knees. Although it is very tiring to do, you must insist on it in order to wear a mini skirt.

4. Sit in a chair, hold your chest out, cross your legs and land on your toes. The upper leg presses down hard and the lower leg pushes up hard. After about 10 second, do the same thing again 10 second, 2-3 times. You don't have to hold your breath to do this action.

This is what ballerinas often do. One leg is 90 degrees forward, the instep is stretched straight, and then slowly moves sideways, and each leg is done 20 times. Sticking to this action can not only thin legs, but also be symmetrical.

◆ Small secret recipe

Some items at home can be used as exercise equipment for training, such as putting two small benches on the ground and doing push-ups; Lying in bed with two watermelons on your chest, you can do sit-ups training; If a man has a beer belly, he can do aerobic training for 30 minutes every day, and then do abdominal training, such as push-ups and leg lifts in situ. It is not required to be fast, but there should be enough training time. Coupled with a healthy diet, the effect is immediate and you will be graceful when you go out.

Shaping beautiful legs in daily life

1, when going up the stairs, lift your heels and bear the weight with your legs, which can eliminate the fat on the inner thighs and buttocks.

2. When sitting in a chair, cover the two calves together and exchange legs after counting from one to eight. Repeat this action without breathing.

Stop. This can exercise the calf line.

3. Sit in a chair and watch TV. Don't bend your knees. Lift one leg and then put it down. Repeat this action 8- 10 times.

Changing the other leg can remove the fat on both sides of the thigh.

4. When walking, you should speed up walking and take bigger steps as far as possible to exercise the muscles on your legs. Simply put, walk with energy. This way of walking should be a habit that is usually formed.

Standing leg lifting method:

Hold the table with both hands to help balance your body, stand side by side with your legs naturally, raise your heels for two or three seconds and put them down every day.

Doing 5 to 6 times can tighten the calf, make the muscles more elastic and make the lines more beautiful.

Sitting and leg lifting:

Sit naturally, with your legs flat at a 90-degree angle, try to lift your heels for more than ten seconds, then put them down and move them repeatedly.

Until the calf feels tired. This action can tighten the hips and thighs and make the muscles elastic without making the hips and thighs,

The calf is getting thicker.

Sit up straight and lift your heels:

First, sit up straight, hold both sides of the chair with both hands, lift your legs and straighten your toes, and at the same time tighten your abdominal muscles and slowly hook them up.

Toe, put it down. This action can effectively tighten the calf, thigh, arm position and abdominal muscles.

In fact, if you want to thin your calves, you must first check whether the muscles of your calves are slack or tight. If the muscles are tight, it will be more difficult to lose weight. Therefore, the first leg reduction plan should start with relaxing the firm calf fat.

Method 1

On weekdays, you can sit on the ground, lift one foot at right angles, and beat your calf with your fist for 5 minutes on each side. Method 2

When you have a holiday, you might as well put the bath salts on the market into the bathtub, let your calves soak for a while and relax your muscles. Pat the calf after bathing to speed up blood circulation.

Step 2: Strengthen the campaign of reducing fat and tightening.

When the calf begins to become soft (or naturally flabby), the next round of weight loss work is to strengthen the effect of reducing fat and tightening, and you can do some body-building exercises every day. Exercise (1)

1. Place the front end of the foot on the raised platform and press the foot down as far as possible. 2. Then the calf stands on tiptoe to lift the whole person hard. Repeat this set of movements rhythmically, 20-30 times, try to stand up and press down as hard as possible, preferably a little sore. You can put one hand on the bracket to keep your balance.

Exercise (2)

1. Lie on the ground, straighten your feet up at 90 degrees to your body, cross the instep with a long towel, straighten your hands and stand on tiptoe. 2. Press the towel hard with both hands and press the soles of your feet at the same time to keep your hands and feet straight. Repeat this action for 40 times, and you can tighten the calf and make the lines more slender. Step 3: finally sprint stovepipe.

Of course, the final stage is to speed up the slimming effect. You might as well buy some stovepipe cream and stovepipe products to help your helper, which can moisturize your legs and make your legs glow! Dietary method for eliminating edema

Besides massage, proper eating habits can also shape beautiful legs.

1. Vitamin E helps to eliminate edema. Poor blood circulation can easily lead to edema of feet. Foods containing vitamin E help to speed up blood circulation and prevent leg muscles from relaxing. Foods rich in vitamin E include almonds, peanuts and wheat germ.

2. Vitamin B accelerates metabolism. Vitamin B 1 can convert sugar into energy, while B2 can accelerate the metabolism of fat and eat more foods rich in vitamin B, such as mushrooms, sesame, tofu, peanuts and spinach.

3. Eat less salt to get rid of edema. Eating salty food often makes it easy to accumulate too much water in the body and form edema, which is easy to accumulate on the calf. In addition to reducing the absorption of salt, you can also eat more foods containing potassium, because potassium helps to excrete excess salt in the body. Potash-containing foods include tomatoes, bananas, potatoes and celery.

Fourteen kinds of food make legs thin and beautiful.

How to eat can make legs more slender and symmetrical? I believe you must be very interested to know! In fact, there are many foods available in whole grains, which contain a lot of nutrients needed for legs, but they are often left out because of their partial eclipse of legs. We will not only tell you which nutrients are indispensable for Miss Beauty, but also provide you with 14 kinds of strictly selected leg foods. These foods are not only cheap, but also available everywhere. Everything contains nutrients to make your legs look charming and elegant. Pick up the food basket and get ready to search for these foods that make your legs beautiful!

First of all, let's take a look at the "slimming elements" in the nutrition area.

1. vitamin a

Lack of vitamin A leads to weakening of sebaceous glands and sweat glands, thickening of cuticle and dry skin. Think about it, can such legs be beautiful?

2. Tocopherol

Vitamin E can decompose accumulated fat and cholesterol, promote blood circulation, let fresh blood reach the leg farthest from the heart, and give cells brand-new oxygen and nutrition. If the vein is congested, the tissue fluid will also be congested, and the legs will easily become thicker.

3. Potassium

The point of stovepipe is not to eat too much salt. If you eat too much salt, your body will want to drink more water, resulting in water accumulation in your body and edema-type puffiness. Potassium can help salt metabolize out of the body and improve obesity symptoms.

4. Calcium

The human body contains about 1 kg of calcium. If you want to keep your legs straight, there must be no less calcium in your bones. Insufficient calcium intake will affect nerve transmission and intellectual development, and even produce muscle spasm. To reduce leg injuries caused by exercise, don't forget to add more calcium!

5. Vitamin B group

Often tired legs, vitamin B 1 can improve this situation, and even get beriberi when lacking. It can convert sugar into energy, so people who like sweets consume a lot of vitamin B 1. Vitamin B2 can accelerate the metabolism of fat. People who think they have too much body fat should take more vitamin B2.

6. Cellulose

We all know that cellulose can promote gastrointestinal peristalsis, help digestion and cure constipation, but we don't know that constipation will affect the abdominal blood circulation, hinder the flow of lymph, make the waste unable to be removed smoothly, and lead to fullness and edema below the waist. In addition, intestinal bacteria are hotbeds of fiber, which can promote the growth of vitamins B2 and B6 and directly and indirectly contribute to the decomposition of fat.

Now, it's time for the food industry to lose weight:

1. seaweed

Seaweed contains vitamins A, B 1, B2, as well as minerals and cellulose, which is beneficial to regulating body fluid balance. If you want to stovepipe, you can't let it go.

2. Sesame

Providing vitamins E, B 1 and calcium needed by human body, especially its "linseed oleic acid" component, can remove cholesterol attached to blood vessel wall. Grind sesame seeds into powder before eating, or buy sesame paste directly to fully absorb these leg nutrients!

3. Aromatic Coke

Coke, a little high in calories, can actually be eaten as a dinner. It contains a lot of potassium. Fat and sodium are very low, meeting the nutritional needs of beautiful legs.

4. Apple

It is a substitute fruit, and its calcium content is much richer than that of ordinary fruits, which helps to metabolize excess salt in the body. "Malic acid" can metabolize calories and prevent obesity in the lower body.

5. adzuki bean

Among them, "alkaloids" can increase gastrointestinal peristalsis, promote urination, and eliminate edema caused by heart or kidney diseases. In addition, cellulose helps to excrete wastes such as salt and fat in the body, and has a 100% effect on leg beauty.

So it doesn't matter

How to lose fat on thighs

Which of the following methods do you think is suitable for you:

First, sit-ups

1, lie flat with your legs crossed and your hands crossed behind your head, just like doing sit-ups.

2. Take the lower abdomen as the midpoint, lift the upper body, and at the same time retract your feet forward until your elbows touch your feet. This posture is like huddled up. Your mind should focus on your lower abdomen. )

3. Return to the original posture and repeat the above steps for 30 times.

Don't underestimate this method. If you don't do it ten times, you will feel small abdominal pain, and if you do it thirty times, you will sweat.

Second, ride a bike.

1. Lie flat with your legs bent and lifted 45 degrees.

2. Legs alternately extend and contract forward. This posture is like the movement of your feet when riding a bicycle. )

Take a step forward and keep your feet off the ground for about 30-60 degrees for 5 minutes.

This method can exercise thighs, waist and abdomen, which means that these three places can lose more fat.

Third, other sports methods

1. Sit up straight with your feet together and straighten forward. Put your hands behind your head.

2, the body leans back, and at the same time, the legs are straight together. Body form five.

3. Hold the action for 10 second and repeat the above action for 10 times.

You can choose any of the above methods. Many people think that the second method is the most comprehensive, the first method is the most effective and the third method has the highest technical content. Give it a try!

Hello: The following actions are simple but will get good results.

Method 1: Sit-ups

A: Lie on your back with your legs crossed and your hands crossed behind your head, just like doing sit-ups.

B: Take the lower abdomen as the center, lift your upper body and retract your feet at the same time until your elbow touches your knee. This posture looks like curling up, and then the mind should focus on the lower abdomen. )

C: Go back to the original posture, repeat the above steps and do thirty.

Don't underestimate this method. If you don't do ten, you will feel a little abdominal pain, and if you do thirty, you will sweat.

Method 2: Ride a bike.

Answer: Lie flat with your legs bent and lifted 45 degrees.

B: The legs alternately stretch forward and retract. This posture is like the movement of your feet when you ride a bike.

C: Take a step forward and keep your feet off the ground for about 30-60 degrees for 5 minutes.

This method can exercise thighs, waist and abdomen, which means that these three places can lose more fat.

Method 3:

Answer: Sit up straight, keep your feet together, straighten forward, and put your hands behind your head.

Lean back, at the same time, legs together, straight, and the body is V-shaped.

C: Keep the action 10 second, and repeat the above action 10 times.

Choose any of the above methods. Most people think that the second method is the most comprehensive, the first method is the most effective and the third method has the highest technical content.

I wish you success in losing weight!