Modern women should pursue really fashionable, don't have fat buttocks and stomach, vaguely seen can be. Women whose hips exceed the standard should stick to gymnastics every day so that they can lose the excess fat.
(1) swinging legs: stand on the left side near the back of the chair, the left hand grasps the back of the chair, so that the drill can make it easy, at this time the right leg force forward, upward, to the right swing, do I0 times. Then move the position of the chair and swing the left leg. Breathing should be even, the amount of activity as large as possible, in order to make the arm muscles to bear enough load, swing the leg range as wide as possible, this section of the drill can make the buttocks lose weight.
(2) across the leg: lying on the right side, the right arm bent at the elbow at right angles, palms down, the left palm at the waist to support the ground, support the thighs to force the body to leave the ground, the upper body and legs in a straight line. Then lower the thigh and lie down on the right side. Repeat I0 times. Then lie on your left side and do the same 10 times on the other side. This exercise leads to weight loss in thighs and buttocks.
(3) Turn your legs:Sit on the floor, bend your knees, tense your feet, and keep your feet as close to your thighs as possible. Brace your palms on the ground from behind and slowly turn both knees to the left and right in that position, touching the ground as much as possible. Repeat 10-20 times. This exercise leads to weight loss in the buttocks.
(4) "Walking" with the hips:Sit on the carpet with your knees straight and your hands stretched forward, raise your head, extend your right hand and move your right leg with your hips moving to drive your right leg, forward. Then use the left hand and left leg to do the same action, so that the forward movement of two or three times gradually increase the distance. Can make the hips and abdomen lose weight.
(5) "half a small bridge": lie on your back, arms straight along the upper body, palms close to the thighs, the number of 1 when the knee upward dial, the foot does not leave the ground, the number of 2 when the thighs slightly upward, with the head and feet support. Use force to make the buttock muscles pull tight, hands on the thighs, count 3 when the thighs down, count 4 when the legs and feet straight, breathing should be even. Repeat 10 to 15 times. This exercise can make the buttock muscles firm. After a period of exercise, then do some more complex exercise.
Lying on your back, feet on the side of the chair, arms straight along the upper body, palms down, count 1 when the buttock muscles tighten, thighs slightly lifted, supported by the head and feet, hands tight to the ground, count 2 when the posture is still maintained, count 3 when the thighs down. On the count of 4, straighten your legs and breathe evenly. Do this 10-15 times.
(6) hold the brace: lie on the ground, legs close together, head up, back, slightly bent elbows, support the ground, quickly turn to the left, while making the legs do the "standing scissors" action. Use the palms of your hands to support the ground to restore the original position, and make the legs close together. Then do the same to the left. Repeat this exercise 5-l0 times on each side. Do not hold your breath. At first it seems complicated, so do it slowly, so that the whole body participates in the activity. This exercise firms up the buttocks and thighs.
Simple ten strokes sculpture beautiful buttocks
If you are not born beautiful, but very much hope to have a beautiful buttocks, it may be worth joining our "beautiful buttocks club", do a set of effective buttocks gymnastics.
One, single-legged squatting: left leg upright, right leg straight: two arms raised sideways, left leg bent and squat as far as possible, and then stand straight. This action to complete at least two groups, each group 8 times (each of the following actions are completed two groups).
Two, kneeling on the ground: forearms support on the ground and cross. Put your forehead flat on your hands and keep your back parallel to the ground. Lift one leg up until the knee and hip are in a straight line and the thigh is parallel to the ground; then switch the leg. Switch legs and do it again.
Three, squat: legs apart, slightly wider than shoulders. Both feet outward, arms interlocked flat squatting until the thighs are parallel to the ground. Try to close your hips when standing and squatting.
Four, front stride: single leg forward stride. Bend both knees, the front thigh is parallel to the ground, and the calf is straight to the ground. Bend the back leg at an angle greater than 90 degrees. Front leg back, and try to close the buttocks when standing together. Switch legs.
Fifth, deep squat: legs apart and shoulder-width apart, put the barbell on the back of the neck (should be selected to lift the more comfortable and can be repeated 6 to 8 times the weight of the barbell) chest pulling back, bend the knee squatting, to the thighs parallel to the ground.
Six, steps: face 10-20 meters high steps. The right leg ascends the step. Left foot follows, legs stand firm, then back down the right foot, left foot follows. Change legs to do.
Seven, supine hip lift: lie flat on your back, feet and shoulders supported on the ground. Lift your hips and bend your knees so that your calves are straight on the ground. Stretch out both sides of your hips. Close your hips and lift your buttocks up so that your knees and shoulders are at an angle.
Eight/nine, half squat/front squat: feet shoulder-width apart, place a barbell on the back of your neck, back straight, bend your knees and squat down so that your thighs and calves are at 90 degrees.
Ten, stirrups: adjust the equipment so that the leg bent knee into 90 degrees. Stomp the foot pedal with force, and then slowly retract to the beginning of the action.