The fastest and most effective ways to slim down your buttocks
1. Many girls’ buttocks are very plump and beautiful, but if they are too much, it will be bad. I have a very simple method here.
Method:
First avoid sitting for long periods of time,
Then hold on to the back of the chair with your hands and lift your legs in turn,
Lift slowly,
then hold for
60
seconds, then change legs,
30
times, absolutely effective!
You can also lie on the bed, lift your feet back, hold for
5
seconds, then switch to the other leg, and do half a day.
For an hour, stick to it. In fact, the most important thing for losing weight is persistence
Stand with your limbs together on the ground in a military posture, and then lift your buttocks sixty times every day, the effect will be better, and it will be very good
A simple and practical method that can be done anytime and anywhere
Things to note
:
As soon as the pelvis tilts, the lower abdomen will It will accumulate fat, and hip exercises can improve it
(1)
Lie down
Lie on the floor, bend your elbows and place them under your face. Stand with your feet bent and tap your buttocks with one foot.
(2)
According to the method of
(1)
, switch feet and tap the buttocks,
left and right Knock your buttocks alternately with your feet
40
～
50
times,
and finally lie still and rest
10
seconds.
If you feel that
(1)
’s movements are very simple, then change your hands to support your cheeks and perform butt-knocking movements
.
p>
2. The intestinal bones return to their original positions,
The thighs become thinner!
Principle of exercise: Exercise or weight loss cannot make this area thinner. The protruding muscles on the outer thighs
are caused by the expansion of the intestinal bones of the pelvis to the outside.
That is, the root of the thigh is shifted to the outside.
Only by allowing the intestinal bones
to return to their normal position can the thighs become thinner.
Method: Lie on your back on the floor, raise your buttocks, support your upper body with your hands
and raise your body in the air,
straighten your feet Just lower your hips.
When lowering your hips, your knees
should be together.
First straighten your feet and lower them,
then lower your hips.
The time to do it once is about
10
seconds,
repeat it
3
< p> times.(1)
Lie on your back, with your feet spread
25
centimeters, your knees standing up and together, towards your buttocks Get closer, put your hands straight
on both sides of your body
(2)
Put your little fingers on the ground,
support your upper body Hips,
Take a deep breath and hold it,
Patience
(3)
If you feel sad, put your knees down and put your feet down Straighten, lower your hips, and rest again
10
seconds, do it ***
3 times
p>(1)
Lie on your back, spread your feet
25
centimeters, stand your knees up and close together, and move them towards your hips. Place your hands straight
on both sides of your body
(2)
Place your little fingers on the ground, support your upper body and raise your hips, take a deep breath and hold your breath.
Patience
(3)
If you feel sad, put your knees down, straighten your feet, lower your hips, and rest again
10
seconds
, *** done
3
times
and many more Methods
: 1
. Movements on the front of the thighs, buttocks to lose weight and slim legs
Keep the movement upright, with the right foot in front
and the left foot Feet behind. The left knee is slightly bent. Then do squats, paying attention to maintaining balance when squatting. Repeat
3
sets
20
times on each
side. Lose weight on the buttocks and slim down the legs
Action 2 requires you to sit on the floor with your feet together and your knees outward. Keep your upper body straight and lift your hands forward horizontally. Then sit back with your hips. Repeat this action
3
sets
20
times.
Buttocks weight loss and thin legs
Three straight movements, with legs shoulder-width apart. Hold a fitness bar in both hands
and place it on your shoulders
(if not,
you can cross your hands in front of your chest)
Then squat down until your thighs are parallel to the ground.
Repeat this action
3
sets
20
times.
2
, back of thigh (left) and inner thigh (middle and right) buttocks
Lose weight and slim legs
Actions 1. Please stand upright with your legs together. Arms on the back of the chair. Then lift the left calf backward and upward
.
Feel the muscles on the back of the thigh exert force. Repeat this action
3
sets
20
times. Buttocks weight loss and slimming legs
Actions
Second, please lie flat on the floor with your back close to the floor. Lift your legs together and upward, making an angle of
90
to the upper body.
Then spread the legs as far as possible and then close them again, repeat this action
3
sets
30
Second-rate. Buttocks weight loss and slimming legs
Actions
Sit on the floor, put your hands behind your body, and lean your upper body back slightly. Bend your legs, put a ball between your knees, squeeze inward until exhaustion, and release. Repeat this action
20
times.
2. You can also try massage
:
1
Use massage oil and massage from bottom to top.
2
When half sitting or lying down, relax the whole body, especially the muscles of the thighs and calves. When sleeping at night, slightly elevate the ankles to help Eliminate foot swelling.
3
Playing on the treadmill is the most
effective way to build beautiful legs.
4
,
The easiest way to keep your legs warm at all times is to cover your legs with a sweater.
5
Use
hot water of about 38
degrees and soak in half-body bath for about
20
minutes; or wrap your legs with plastic wrap
20
minutes
to make your calves sweat, which will help with fever fat.
6
Watching TV and taking a foot bath at the same time will not take up time.
7
. I usually walk to work and home in the morning and evening.
8
. Do acupressure on the weight-loss acupuncture points on the feet.
3. Buttock obesity has always been a problem for many friends. This is closely related to diet and sitting posture.
Here are some methods for your reference.
:
Dietary aspects
※
Cellulite tea
If you want to remove fat from the lower body,
recommended You can drink anti-cellulite tea. You can buy mountain slag and chrysanthemum, add water to boil it into a soup, and then drink it with ice in the refrigerator. This method has the effect of lowering fat, but you must remember to drink it after eating. , and do not drink more than
250C.C
at one time. Just drink after lunch and dinner in a day
.
If you have stomach discomfort, etc.,
stop eating.
Sitting
Posture
※
Correct sitting posture:
When sitting down, keep your waist straight. It is best to place a lumbar support pad behind your back to lift the center of gravity upwards.
This way, the entire weight will not be placed on the buttocks and abdomen,
making the buttocks become increasingly enlarged.
■
Five magic weapons for thinning buttocks
●
Climbing stairs:
Climbing stairs is simple and economical Money, but because almost every office building has an elevator, everyone
is used to taking the elevator, so how can we still want to climb the stairs! In fact, climbing stairs has many benefits. It can burn calories
. In addition, if you take two steps at a time when taking the stairs, it can activate your thigh and buttock muscles
< p>Group, firm your buttocks.●
Push the wall:
Close your legs together, place your hands on the wall, straighten your legs, and point your buttocks outward first
Stretch for
10
seconds, and then move closer to the wall
for 10
seconds. Repeat. This will not only sculpt the curves of your buttocks, It also has the effect of tightening the abdomen, and the lower abdomen will gradually become flat.
●
Standing Squat:
It is best to have an elastic rope or a skipping rope to assist you, if not
You can also Do it with bare hands. First, step on the elastic rope with your feet shoulder-width apart, then hold the rope with both hands
Put it on your shoulders, and squat down with your hips so that the distance between your thighs and calves is approximately
90
degrees, maintain the still movement for
8
seconds, then stand upright again
. As for how many times you should do it, please adjust it according to your personal situation.
●
Back and forth step squats:
You can also
use elastic ropes or skipping ropes to assist. After stepping on the rope, step forward and backward with both feet, and then squat down so that the thighs and calves of the front and rear feet are at an angle of 90 degrees.
●
Golden Rooster Independence:
Find a chair, hold the back of the chair, stand upright with one foot,
the other foot is on Stretch backward in the air for about
2
seconds, then lower it. The action can be repeated for
10
to
15 times
, then switch
feet and do it again.
■
Buttocks shaping exercises
You can do buttocks
15
minutes before going to bed. Body sculpting exercises can not only strengthen body circulation and eliminate accumulated fat, but also achieve a sculpting effect.
(Butt lift exercise 1)
1.
Kneel down
with your hands on the ground with your hands shoulder-width apart
2.
Move the left knee as far as possible towards the chest and stop for 5
seconds, then
slowly Lift up slowly
(the upper and lower legs are at
90
degrees)
Stop
5< /p>
Put it down after seconds
3.
Repeat
30 times
before switching sides
(Lift
Butt Exercise 2)
1.
Lie on your back, with your feet bent at the knees, and your hands naturally placed on the ground shoulder-width apart
p>
2.
Contract your abdomen, clamp your buttocks and lift them
up, inhale, and pause for
5
seconds Then lower it and exhale
3.
Repeat
30
times
(Butt lift exercise three)< /p>
1.
Overlap your hands and stretch forward
straightly at shoulder level (or support the wall or the back of a chair)
2.
Stand straight with your right foot, move your left foot slightly backward, press your toes against the ground
quickly lift your left foot back into the air, and stop
5
Put it down after 5 seconds
3.
Repeat
30 times
and then change feet
(Butt lift exercises
4)
1.
Lie on your back,
stretch your hands and feet
p>
2.
Slowly raise your feet together,
Slowly lower them when they are at right angles to the ground
3.
p>
Stop
30cm
from the ground,
still
1
Minutes
PS:
Do not leave your back off the ground,
Do not bend your knees,
Do not use force on your shoulders and arms
.