How to reduce pear shape?

What is a pear shape?

Sitting at 90 kg, standing up 120 kg, fat mainly accumulates in thighs and buttocks, which looks like thick legs and hip breadth, but sedentary people are most likely to form a "fat pear" figure.

How is the pear shape formed?

1, genetic factors

Born with a wide pelvis, the lateral development of hips and legs is prone to pear-shaped.

2, estrogen secretion disorder

Excessive estrogen secretion and subcutaneous fat accumulation promote excessive fat accumulation in abdomen, buttocks and thigh roots.

3, sedentary

It leads to poor blood circulation in the buttocks and fat accumulation in the waist/buttocks/legs.

I like crossing my legs.

Obstruct the circulation of blood and lymph in the legs and thicken the fat.

5. I like a heavy-flavored diet

Eating foods high in calories, sugar and salt often leads to obesity or frequent edema of lower limbs.

How to eat pear shape?

1, eat more cruciferous vegetables

Such as cauliflower/cabbage/rape/cabbage, can help the liver break down excess estrogen.

2. Eat more phytoestrogens.

Such as soybean/flaxseed/sesame/onion, etc. , can rob the body of estrogen receptors, so that excess estrogen in the body can not play a role.

3. Fruits and vegetables supplemented with vitamin E.

For example, spinach/laver/papaya/kiwi fruit can effectively fight free radicals, inhibit the generation of lipid peroxide, help decompose oil and promote metabolism.

4. Eat more cucumbers and celery.

For example, spinach/laver/papaya/kiwifruit contains a lot of calcium and potassium, which can effectively reduce the water accumulation in the lower body.

The pear shape has improved like this.

1. Leg stretch

(1) Stand up straight with your legs together and your hands akimbo;

2 abdomen, straight back;

③ Take a big step to the right with your right leg, bend your knee 90 degrees, keep your left foot still, straighten your left leg to the right, stand up straight, retract your feet, and repeat left and right;

Left and right 15 times as a group, cycle 3-4 groups.

Stand deeper

(1) Stand with your toes forward, legs shoulder-width apart, and hands on your head;

2 abdomen, straight back;

(3) the hips are forced, and the squat is 90 degrees from the ground;

15 times as a group, 3-4 cycles.

Kneel and lift your legs.

(1) Elbow support, hands clenched;

2 abdomen, straight back;

③ Kneel on the right leg, lift the left leg and return to the original position;

Left and right 15 times as a group, cycle 3-4 groups.

4. Lie on your side and lift your legs

(1) The left arm bends the elbow side brace, the left hand supports the head, and the right hand rests in front of the abdomen;

② The left leg is straight, the toes are straight, and the right leg is kneeling on the ground;

(3) Keep your back straight, lift your left leg with abdominal strength and return to the original position;

Left and right 15 times as a group, cycle 3-4 groups.