1. Prepare a towel;

2. Stand up, sit up straight, straighten your legs forward and tighten your hip muscles;

3. Hold one end of the towel with both hands and straighten your arms forward;

4. Turn left and right and twist your hips at the same time;

5. Do 10-20 times.

Eliminate abdominal movements:

1. Lie flat, tighten your hips, and spread your feet shoulder width;

2. Leg tips are close to the inside and hands are behind your head;

3. Lift your legs up and support your head with your hands for about 5 seconds;

4. Return to the original posture after putting it down and repeat 10 times.

5. 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.

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

Ride a bike

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

B: The legs alternately stretch forward and retract.

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

7. Gymnastics

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.

Strengthen abdominal muscle thigh movement:

1. Lie on your back with your feet apart and your hands in a big shape;

2. Shoulders land, upper body leans to the left, and left heel stretches;

3. Keep the upper body still, lift the left heel, and put it down quickly after 3 seconds;

4. Do it about 20 times.

Leg movement

(1) Legs move up and down

Sit in a chair and start by relaxing. Slowly lift your legs flat, and then slowly fall. Repeat 10 times or so.

Note: don't lift it down quickly, but lift it slowly until the leg muscles tremble. This is the most important thing. In addition, you can increase the number of times and increase the amount of exercise according to your own needs, and you can place heavy objects such as sandbags weighing about 1kg on your heel.

(2) Knock on the hips

Prone position, hands clasped under chin. After tapping the hip with the left heel for about 10 times, change the right foot for about 10 times. Note: when the heel is close to the hip, fully stretch the muscles.

(3) Open one leg on one side.

The supine position begins. Try to spread your legs outward and then slowly restore them. Repeat l0 times left and right. Note: Don't leave your back on the ground.

(4) Step alternately

Start from lying on your back, like riding a bicycle, and alternate your legs for 40 times. After that, the speed will gradually increase, and the number of times can be increased to 150. Note: the fulcrum should fall on the thigh muscles, and the leg muscles should be completely relaxed.

(5) Cross your legs

Start by lying on your back. Lift your legs up at right angles to your upper body and bend your knees slightly. Press the right leg with the left leg first, then press the left leg with the right leg, and move crosswise at a speed of about 15 times. Note: relax your muscles and master the speed of practice.

(6) Muscle movement of hind leg group

Stand in front of the wall with your legs together and straight. The buttress is upright, the arm is bent, the heel is on the ground, and then it returns to the starting position. Do it 15-20 times. Note: breathe evenly and gradually increase the distance from the wall.

(7) Protruding and crawling

Bend your upper body forward, straighten your legs, straighten your arms, and crawl your hands forward. First right hand and left foot, then left hand and right foot crawl 10-L 5 meters. You can also lift your heels and climb up. Note: Breathe evenly when crawling and keep your legs straight.

(8) Landing heel

Stand with your feet together and your hands droop naturally. Put it down on tiptoe. Do it 30 times Note: not too fast.

(9) Lie on your side and lift your legs.

Lie on your right side, supported by your right elbow, with your hands flat on the ground and your toes stretched straight. Lift your left leg to the side and then put it down. Do 16 times. Then do it on the left. Note: Don't touch the other leg every time you put it down. You can hook your toes into the shape of a hoe.

(10) lateral swing

Lie on your side, bend your right leg to keep a line with your upper body, straighten your left leg and tighten your toes, about 10 cm from the ground, and swing back and forth 10 times. Do it with your right leg. Note: Keep your legs straight during the swing.

(1 1) Lift your legs after lying prone.

Elbow your right hand on the ground, extend your left arm in front of your body to support the ground, straighten your legs, and lift your left leg above your right leg for 10 times. Change the right leg 10 times. Note: try to raise your legs as high as possible.

Put one leg on the ground.

Stand with your feet together, support the table with both hands, form a line, bend your knees with your left leg, and push hard with your right leg for 32 times. Do it with your right leg. Note: the pedal is strong and the landing is cushioned.

(13) positive pressure pipe

One leg straightens to support the body, the other leg straightens to an object with a proper height, and the supporting foot is in front. Bend forward and hook your feet at the same time, so that your chest can be pressed on your legs as much as possible. Do it 20 times, stop for a certain time, and then change the other leg. Note: legs must be straight.

(14) side lunge leg press

Move the center of gravity to the left, bend the left leg as much as possible, straighten the right leg, do it 20 times, and do it with the right leg. Note: This posture can be maintained for a certain period of time.

Thigh massage

Cover the palms on both sides and stick them on the thigh, and gently rub the skin from the knee joint to the end of the thigh, which is the gentle rubbing method. Its function is to promote blood and lymph reflux, eliminate fatigue and metabolize waste. Do it about five times. Then separate the thumb from the four fingers, grab the thigh like a scratch, and massage upward from the knee in small circles. Move your wrist rhythmically, circle each place 2-3 times, and move your hand up bit by bit. You can rub your muscles when you draw a circle, but don't use too much force. You can massage the front and rear thighs repeatedly by drawing circles. Do it 5-6 times, and change one leg to the other.

Massage is a better method, and the effect will be better if it is used with the following acupoints.

Acupoint shiatsu: There are Weizhong point and Xue Hai point.

Weizhong point: located in the center of the posterior plica of knee. Press this acupoint with the middle finger of both hands. After about 2-3 seconds, the fingers of the left and right legs press 10 times.

Xue Hai Point: It is located on the inner thigh, about 5cm from the inner edge of the amine bone to the upper back of the inner thigh, and the thumb is pressed about 10 times. Its function can not only make thighs thinner, but also have obvious effects on gynecological diseases such as low back pain and irregular menstruation.

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.

Leg stovepipe scheme: stand your feet back and forth and raise your heels. Then bend your legs, but keep your upper body and heel vertical. Stand with your feet apart, then bend your knees and bend forward. The hips are tilted, but the back must be kept straight. Stand with your palms against the wall and your feet together. One of the legs is lifted back, trying to get the heel to touch the hip.

The way to do this leg movement is as follows: do each movement 20 to 25 times, once every other day. After a few weeks, do these six movements again, that is to say, after these six movements are finished, rest for 60 to 90 seconds and do it again. If you have time, you can do it four or five times a week.

Skinny leg exercise

Step 1: Take a drink bottle in each hand, naturally hang your arms at your sides, put your legs together, and stand with your back straight.

Step 2: Keep your upper body straight and exhale at the same time. Take a big step forward slowly with your left leg, shift your center of gravity to your left foot, bend your left knee and squat. Be careful not to touch the ground with your right heel. Then exhale and slowly return to the original standing position. Take a step forward again and repeat the above actions. Repeat left and right feet 10 times.

Step 3: Stand still for a few seconds in the semi-squatting position, then exhale and return to the original standing position. Take a drink bottle in each hand, hang your arms at your sides, stand with your legs together and your back straight.

Step 4: Two arms droop, one leg squats below the knee, the back is kept straight, and the other leg extends backward to be parallel to the ground; Or in the same posture, straighten the other leg to the 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.

Do a whole set of exercises four times in a row to lose weight.

1. Stand with your feet flat, stretch your hands up, and then bend down slowly until your palms are flat on the ground.

2. Hold your hands in a lunge, and stretch one leg backwards to form a lunge; Then hold your hips, straighten your torso and do five lunges (don't change your legs-do the same thing with the other leg for five times).

3. After the push-ups lunge, extend the front legs backward, change the push-ups posture, and do five push-ups.

4. Hip-shoulder posture After doing push-ups, relax your hips until your abdomen almost touches the ground, hold your chest forward, hold your hands on the ground, and keep your arms straight for one minute.

5. Lift your legs and put them down. Now push your hips to the ceiling, keep your arms straight, lift your heels off the ground, and then put them down. (You will feel the calf muscles shaking) Do this lifting action 20 times in a row. Finally, the hands and feet move together. Gently lift it into a standing position, immediately return to the initial position in the first section, and start to redo this set of movements.

Yogurt diet therapy for losing weight

1. Drink two glasses of water after getting up. Breakfast vegetable juice is 200 cubic centimeters. Chinese yogurt 500g 4. Vegetable juice for dinner 200cc 5. 1-2 glasses of water before going to bed.

There are three other ways:

(1) Normal lunch: 200cc breakfast with vegetable juice; Lunch is normal and appropriate; 500g yogurt for dinner.

(2) Dinner is a normal meal: 200cc breakfast with vegetable juice; 500 grams of lunch yogurt; Moderate dinner

(3) Breakfast and dinner yogurt: 200 grams of breakfast yogurt and 200cc of vegetable juice; Lunch is normal and appropriate; Dinner 300 grams of yogurt, vegetarian dishes (no oil)

☆ Normal diet can be restored in 3-7 days.

Apple meal

1. Breakfast: a bottle of milk (or coffee without sugar)+a boiled egg (or tea egg).

2. Apples: From noon 12:00, eat one apple every two hours until 8: 00 p.m. * * * five apples, and stop eating after eating.

There are two ways to eat an apple meal:

One is to eat only apples for three days, drink a large glass of honey water to moisten the intestines on the third night, and don't overeat the next day after eating apples. One for a week; How to eat 1 week: From 12 in the morning, eat an apple every two hours and eat five apple meals. In a week, I only eat apples for three consecutive days, eat normally for the next four days, and lose 6 pounds a month!

Honey diet (mix 30 grams of honey with 1 liter of water, or add 2 tablespoons of apple vinegar)

1. Day 1: Drink only honey (you can make tea). The next day: eat normally (but not eat or drink).

3. Day 4: Drink only honey. Day 5: Normal diet.

☆ Usually you can lose 3-4 kilograms a week. If you really can't stand an empty stomach, you can choose a meal every day and only drink honey.

Vinegar diet

Very effective, you can lose about 6 kilograms a month.

The amino acids contained in vinegar can not only consume the fat in human body, but also make the metabolism of sugar and protein go smoothly. According to the research, obese people can lose about 3 kilograms per day with 1.5 ml-0.2 ml vinegar.

Honey white vinegar water method:

Drink honey (a small amount) made of white vinegar and water when you are hungry every day, or eat a small amount of fruit properly, and you will lose more than ten kilograms in three days. .

The effective way to lose weight and beauty is to eat it according to the ratio of 1: 4 under the condition that the daily diet is unchanged. Specific method: 1 breakfast specific method: 1 drink on an empty stomach 20 minutes before breakfast; Drink immediately after lunch and dinner. It is worth noting that when choosing white vinegar, rice, sorghum and soybeans should be used as raw materials. And try to avoid chemicals. Meanwhile, fruit vinegar is not recommended. Because fruit vinegar is health vinegar, it is better to lose weight. At the same time, the ratio of honey to white vinegar can be adjusted according to personal needs. If you pay more attention to beauty, the proportion of honey can be increased appropriately.

A Chinese medicinal beverage for reducing weight

1. Two pieces of cassia seed, three pieces of fried hawthorn, two pieces of dried tangerine peel and two pieces of licorice.

2. After six bowls of water are boiled, turn to low heat for three minutes and immediately pour it out to avoid the medicine juice being absorbed by the dregs.

3. Send a post every day. If you have diarrhea, you can take it every other day.

Or mulberry 10g mulberry 10g lily 10g cassia seed 10g senna leaf 1g asparagus 10g soaked in water as tea, one dose per day.

Body shaping massage

1. It is best to pat the whole body or the place where you want to get in shape after taking a shower every day. 2.

3. The thigh only needs a pat on the inside. 4. When patting the abdomen, it should be one hour before the meal and two hours after the meal (that is, after the stomach has been digested, it will not hurt).