Modern women should pursue real fashion, not fat hips and bellies, which can be seen faintly. Women with overweight hips should insist on doing gymnastics every day in order to lose excess fat.

(1) Swing leg: Standing close to the back of the chair with the left side and grasping the back of the chair with the left hand will make the exercise convenient. At this point, vigorously swing your right leg forward, upward and right, and do I0 times. Then move the chair and wave your left leg. Breathe evenly, exercise as much as possible, let the arm muscles bear enough load, and spread the legs as wide as possible. This exercise can make the buttocks lose weight.

(2) Cross-legged: Lie on the right side, with the right arm bent at a right angle, the palm down, and the left palm horizontally supporting the ground at the waist, supporting the thigh and forcing the body to leave the ground. The upper body and legs are in a straight line. Then put down your thighs and lie down on your right side. Repeat I0 times. Then lie on your left side and do the same on the other side 10 times. This exercise can make thighs and buttocks lose weight.

(3) Turn your legs: sit on the ground, bend your knees, tighten your feet, and keep your feet as close as possible to your thighs. Hold the ground with your palm from behind. In this position, slowly turn your knees to the left and right and try to touch the ground. Repeat 10-20 times. This exercise can make the buttocks lose weight.

(4) "Walking" with hips: sitting on the carpet, knees straight, hands forward, head up, right hand straight, right leg with hips forward. Then the left hand and left leg do the same action, so move forward two or three times and gradually increase the distance. Can make the buttocks and abdomen lose weight.

(5) "Half Bridge": Lie on your back with your arms straight along your upper body and your palms close to your thighs. When you count to 1, your knees will be pulled up and your feet will not leave the ground. When you count to 2, your thighs will be slightly upward, supported by your head and feet. Tighten your hip muscles, put your hands on your thighs, put your thighs down when you count to 3, straighten your legs and feet when you count to 4, and breathe evenly. Repeat 10~ 15 times. This exercise can strengthen the hip muscles. After a period of exercise, do some more complicated exercises.

Lie on your back with your feet on the edge of the chair, arms straight along the upper body, palms down. When you count to 1, your hip muscles are tightened, your thighs are slightly raised, your head and feet are supported, and your hands are close to the ground. Hold this position on the count of 2, and lower your thighs on the count of 3. Count to 4, keep your legs straight and breathe evenly. Do 10- 15 times.

(6) Holding support: lying on the ground, legs together, head up, chest out, elbows slightly bent, supporting the ground, quickly turning left, legs scissors-shaped. Return your palms to their original positions and put your legs together. Then do the same thing to the left. This exercise is repeated 5- 10 times on each side. Don't hold your breath. It seems complicated at first, so if you want to do it slowly, you will devote yourself to the activity. This exercise can strengthen the muscles of the buttocks and thighs.

Simple ten strokes carving beautiful hip shape.

If you are not born beautiful, but you really want to have a beautiful hip shape, you might as well join our "hip beauty club" and do a set of effective hip beauty exercises.

First, squat on one leg: the left leg is upright and the right leg is straight: raise your arms horizontally, bend your left leg as much as possible, and then stand up straight. This action should be completed in at least two groups, 8 times in each group (the following actions should be completed in two groups).

Second, kneel on the ground: the forearm is supported on the ground and crossed. Lay your forehead flat on your hand so that your back is parallel to the ground. Lift one foot and lift it hard until the knees and hips are in a straight line and the thighs are parallel to the ground; Then replace the leg. Change your leg and do it again.

Third, squat: legs apart, slightly wider than the shoulders. Legs abduction, arms crossed, lifting and squatting until the thighs are parallel to the ground. Try to close your hips when standing and squatting.

Step forward: step forward with one leg. Bend your knees, with your front legs parallel to the ground and your calves straight to the ground. The bending angle of the hind legs is greater than 90 degrees. The front legs are retracted, and the hips are as close as possible when standing. Switch legs.

5. Squat: Keep your legs shoulder width apart, put the barbell behind your neck (you should choose a barbell that can lift comfortably and repeat the weight for 6 to 8 times), pull out your back, bend your knees and squat until your thighs are parallel to the ground.

6. Climbing the steps: facing the steps10-20m high. Climb the stairs with your right leg. Keep up with your left foot, keep your legs steady, and then step back with your right foot. Switch legs.

Seven, supine hip lift: supine and flat, feet and shoulders supported on the ground. Lift your hips and bend your knees so that your calves are straight to the ground. The hips are flat on both sides. Close your hips and lift them up so that your knees and shoulders are tilted.

Eight/nine, half squat/front squat: feet are shoulder width apart, put the barbell behind the neck, keep your back straight, bend your knees and squat, so that your thighs and calves are at 90 degrees.

Ten, kick: adjust the equipment to bend the leg to 90 degrees. Press the pedal hard, and then slowly retract it to start the action.