I'll teach you a trick to reduce your hips: the most direct and simple way to reduce your hips and keep fit is to squat. Squatting can be regarded as a whole-body exercise, which can strengthen quadriceps femoris and gluteus maximus, reduce fat in buttocks and abdomen, make lower limbs feel curved, enlarge chest cavity and enhance vital capacity. It is a simplified version of the "wall-hitting skill", which is simple and flexible. It's very simple, because it doesn't have any moves and doesn't need any equipment. It is flexible because it can be practiced anywhere, indoors and outdoors. In terms of time, you can practice in the rest time in the morning and afternoon, or in the free time in the morning and evening. Working people like to practice anytime and anywhere in collective occasions such as offices.

The basic action essentials are: put your feet together, keep your whole body upright, focus on the palm of your front foot, hold your chest and abdomen, relax your whole body, don't lean back or tilt your head, always put your legs together, squat down completely and then get up slowly, and so on.

Squat down in groups of 30 at a time, as many as possible. An exercise time should be 30 minutes to an hour. Weight-loss exercises can also be squatted many times a day. Of course, we should also pay attention to the squat practice step by step, and gradually increase the code, for example, only 30 squats for the first time, 60 squats after two days, and then gradually increase the number of squats. Perseverance, perseverance, will certainly be of great benefit to hip reduction and bodybuilding.

You can do appropriate squats according to your health and hip reduction requirements.

This set of hip muscle exercises can help you tighten your hip muscles, make your hip muscles firm and elastic, and reproduce your vigorous posture.

(1) Stand upright and put your feet together. The left leg bends 90 degrees forward and the right leg lunges backward. Press down with the strength of the hip muscles with the left leg as the fulcrum, then change the right leg, and do the legs alternately for 8 times as a group. After resting for 5- 10 seconds, do 3 more groups.

(2) Prone, slowly lift the bent legs kneeling on the ground and try to raise them as high as possible. Do 3 groups, each group 16 times, and gradually increase the amount of exercise. You can rest for 5- 10 seconds.

(3) Lie on your back with your legs high, such as putting your legs on a low stool. Tighten hip muscles, raise pelvis, and slowly count to 8 to recover. Take a break for 5- 10 seconds and then do 3 groups.

(4) Bend your elbows, put your knees on the ground, slowly lift and then put down your bent legs, and straighten your waist. Alternate your legs 32 times, rest for 5- 10 seconds, and then do 1 group.