What are the ways to lift your hips in the office? People in the workplace rarely have time to exercise, but sitting in the office for a long time will make your hips bigger and bigger, which makes people very upset. Do you know any ways to lift your hips in the office? Come and have a look with me.

What are the ways to lift your hips in the office? 1 1, squatting on one leg.

Step 65438 +0: Keep your arms straight forward, parallel to the ground and flush; The left leg stands on a mat about 30CM, or stands on a step, with the center of gravity on the left foot and the right foot suspended.

Step 2: straighten your right leg, slowly lower your hips, focus on your left foot, leave your right foot off the ground for a few seconds, and slowly return to the initial action. Repeat 8 times for each leg, do 3 groups, and then change the other leg.

2. Upward attack and waist lifting

Step 1: Lie flat on the ground with knees and feet on the ground, and the heel is about 30CM away from the hip. Put your arms at your sides, palms down. Slowly lift your right knee close to your chest and feel the leg stretch stop.

Step 2: Keep your waist straight, lift your crotch upward, keep your back straight, and tighten your hip muscles until your left waist, hips and shoulders form a straight line, and keep it for 20 seconds. Then, rely on the strength of the hips to restore the action to the original action.

3. Vertical waist rotation

Step 65438 +0: Stand with your legs apart, shoulder width apart, hands straight and parallel to the ground, elbows bent 90 degrees, hands up, palms outward, shoulders and elbows parallel to the ground, and feel the stretching of shoulder and back muscles.

Step 2: Slowly turn your waist to the right and lift your left knee until your thigh is parallel to the ground. The elbow of the right arm is flush with the left knee. Don't touch it and keep your body balanced. Slowly turn back to your original position and lower your left leg at the same time. Then switch legs.

The above content is the way I share with you today to lift your hips while sitting in the office. If you are interested in this, you might as well have a try. I believe it can help you lift your hips, and none of the methods I mentioned above will delay your working hours, so exercise at work can not only lift your hips but also exercise your bones and muscles.

What are the ways to lift your hips in the office? 2. What should I do to lift my hips in the office?

First of all, kick back to achieve the perfect hip lift effect.

Hip-lifting exercise has the functions of eliminating fat, firming and lifting the rear hip.

Step 1: Stand by the handrail (window sill and chair back are also acceptable).

Step 2: Kick the right leg to the maximum.

Step 3: Change legs, kick the left leg to the maximum, and repeat 15 times.

Second, hip movement, squatting in place

The effect of hip lifting exercise in this office is to improve and tighten the muscles of hips and thighs.

Step 1: Put your feet together and stand still.

Step 2: Bend your knees, squat down, raise your arms and keep your body balanced.

Step 3: Hold the posture 10 second, then restore and repeat the action 15 times.

Third, side kick training

Hip-lifting exercises can tighten the muscles on both sides of the buttocks and eliminate the fat on the side buttocks.

Step 1: Put your feet together and stand still.

Step 2: Lift your left leg and kick it to the left. Keep your upper body still.

Step 3: Change legs and kick the right leg to the right. Repeat 15 times.

Second, the flattery practice of office workers

Method 1: Swing your legs.

Function: It can make buttocks lose weight.

Standing with the left hand close to the back of the chair and grasping the back of the chair with the left hand can make the exercise convenient. At this time, the right leg swings forward, up and right vigorously, doing 10 times. Then move the chair and wave your left leg. Breathe evenly, move as much as possible, let the arm muscles bear enough load, and spread the legs as wide as possible.

Method 2: Cross your legs.

Function: Make thighs and buttocks lose weight.

Lie on your right side, with your right arm bent at right angles, palms down, and your left palm waist-high to support your thighs, so that your body leaves the ground and your upper body is in a straight line with your legs. Then put down your thighs and lie down on your right side. Repeat 10 times. Then lie on your left side and do the same on the other side 10 times.

Method 3: Turn your legs.

Function: Make hips lose weight.

Sit on the ground, bend your knees, tighten your feet and keep your feet as close to your thighs as possible. 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.

Method 4: "walk" with hips

Function: Make hips and abdomen lose weight.

Sit on the carpet, straighten your knees, stretch your hands forward, raise your head, extend your right hand, and move your right leg forward with your hips. Then the left hand and left leg do the same action, so move forward two or three times and gradually increase the distance.

Some exercises of abdomen and buttocks lifting 1, leg lifting.

The cold weather is no longer suitable for strong exercise, but the most basic leg lifts are still ok. Keep doing 100 leg lifts every day, which not only exercises the body but also achieves a good hip lift effect, and this kind of exercise is especially suitable for cold winter and can be easily completed at home.

2, often climb the stairs to maintain a perfect hip line.

According to the survey, girls in "Mountain City" have the most hips, because the terrain in Chongqing makes people climb mountains every day. Make up your mind that from now on, you must climb to work or go home every day. As long as there are stairs, don't be lazy to take the elevator. The perfect hip shape is shaped day by day.

It's a good time to exercise while watching TV and shape your hips.

One third of the hips are sitting on the sofa, watching TV and feeling the whole body, especially the hips. Try to keep this posture. I believe that after watching an episode of TV series, the muscles of the buttocks will be obviously improved.

4, do housework, plastic ass

Doing housework is an important way to exercise and reflect family life. When sweeping or mopping the floor, hold the handle of the broom or mop with both hands and stretch it as long as possible. In this way, the strength of the buttocks will naturally increase, and the strength of arm movement will also increase, which will make the buttocks shape better.

5. Wear high heels, lift your hips and abdomen.

Wearing high heels often can not only make women look taller, but also exercise their hips and tighten their abdominal muscles. According to American research, women who walk in high heels will unconsciously gather their hips and abdomen, thus effectively strengthening their hips and abdomen muscles. MM who wants to lose weight can walk slowly in high heels for 30 minutes every day, which will have unexpected effects.

What is the method of stovepipe in the office?

(1) standing with thin legs

Standing alone can stretch the inside and outside of the leg and balance the muscles around the pelvis. You can also practice easily between housework, and the action is very simple. By lifting the heel up and down, you can quickly stretch the calf muscles, exercise the inner side of the leg that is not commonly used at ordinary times, and thin out the perfect leg shape.

Basic operation:

Hold the back of the chair with both hands, and put your left and right knees and heels together. Make a fist with both hands and stand on the abdomen.

Be careful not to lean to both sides, and lift your heels with your feet, just like on the elevator, slowly. Pay attention to stretching the calf at this time.

Tip:

Knees should face forward, and the left and right knees should be close together. Stand on tiptoe until you feel that your knees can't come together.

Wrong operation:

Do not lean forward. If the body leans forward, the center of gravity will be placed on the front and outside of the foot, and the leg muscles cannot be fully stretched.

(2) Stand and lift your hips

Starting from the femoral joint, move your legs back and forth, turn your pelvis, stimulate the muscles inside your thighs, and make the lines of your hips and thighs more beautiful.

1. Stretch your back and stand up straight. Don't bend your knees, and slowly roll your right foot to the right. Feel the movement of femoral joint.

2. Continue the action of 1, slowly cross your right foot and lift it to the left. Don't bend over, look forward. Change the other side and the action will remain the same.

3. Stretch your back and stand up straight. Don't bend your knees, and slowly lift your left foot forward and upward.

4. Continue the action of 3, and slowly lift your left foot backwards and upwards. It is most effective to raise your feet to the junction of your hips and thighs. Feel the action and do it at the same time. The movement of the other leg remains the same.

What are the ways to lift your hips in the office? 3 1. Adjust the sitting posture.

Sedentary may lead to obstruction of local circulation. This will lead to obesity and the possibility of hip enlargement will be higher. Therefore, sedentary people, if they find that their hips are getting bigger, should take care of them to prevent them from getting bigger. Generally speaking, correcting personal sitting posture has a controlling effect on the situation of hip enlargement. The reason why the hips are getting bigger and bigger may be caused by incorrect sitting posture. Fat in the buttocks may cause deformation and enlargement of the buttocks.

Therefore, when sitting, you need to pay attention to abdomen, straighten your back, and don't concentrate all your strength on your hips to prevent your hips from getting bigger.

Step 2 jog properly

Sitting for a long time may cause the buttocks to become bigger. When the buttocks become bigger, it will easily affect the personal image. Therefore, it is found that the hips become bigger after sitting for a long time and should be improved through reasonable exercise. Exercise is an effective way to lose weight. When the buttocks are full of fat, combined with healthy exercise, it can promote the burning of local fatty substances, thus effectively preventing the buttocks from getting bigger.

Generally, jogging is beneficial to hip fat control, which can promote local fat burning, improve the body's circulation and metabolic capacity, and also help to control hip enlargement. Therefore, when the buttocks become bigger, you can eliminate local fat by jogging at this time, so as to avoid the buttocks becoming bigger and affecting your personal image.

3. Do more aerobic exercise.

Many people in the workplace sit in the office for a long time, and their hips may get bigger. To lose weight effectively, you can do more aerobic exercise. You can do more aerobic exercise during work at ordinary times, and you can promote local fat burning through physical activities to achieve slimming effect.

At this time, you can use fitness balls or do aerobic exercise to help hip muscle training and reduce local fat accumulation. Reducing the amount of fat in the buttocks can usually prevent the buttocks from getting bigger and affecting the image. Therefore, if you find that your hips are getting bigger and bigger, you can improve them by doing aerobics.