Simple buttocks weight loss exercises

(1) Leg swing: Stand close to the back of the chair on the left side, grab the back of the chair with your left hand, this will make the exercise easier, and push the right leg forward at this time , swing up and to the right, do 10 times. Then move the position of the chair and swing your left leg. Breathe evenly, do as much activity as possible so that the arm muscles bear sufficient load, and swing the legs as wide as possible. This exercise can make the buttocks lose weight.

(2) Leg-crossing: Lie on your right side, bend your right elbow at a right angle, palms down, support the ground with your left palm at waist level, support your thighs and lift your body off the ground, with your upper body and legs on the ground. On a straight line. Then lower your thighs and lie down on your right side. Repeat 10 times. Then lie on your left side and do the same movement on the other side 10 times. This exercise can make your thighs and buttocks lose weight.

(3) Turn your legs: Sit on the ground, bend your knees, tighten your feet, and keep the soles of your feet as close to your thighs as possible. Support the ground with your palms from behind. In this position, slowly turn your knees to the left and right, trying to touch the ground as much as possible. Repeat 10-20 times. This exercise can make the buttocks lose weight.

(4) "Walking" with your hips: Sit on the carpet, straighten your knees, stretch your hands forward, raise your head, stretch your right hand, and use your hips to drive your right leg forward. Then do the same movement with your left hand and left leg, moving forward two or three times to gradually increase the distance. Can make the buttocks and abdomen lose weight.

(5) "Half Bridge" Lying on your back: Straighten your arms along your upper body, put your palms close to your thighs, push your knees upward when counting to 1, and keep your soles from the ground. When counting to 2, your thighs are slightly upward, and use your head and Foot support. Tighten the buttock muscles with force, place your hands on your thighs, lower your thighs for the count of 3, straighten your legs and feet for the count of 4, and breathe evenly. Repeat 10 to 15 times. This exercise can make the buttocks muscles strong. After a period of exercise, move on to more complex exercises.

Lie on your back, put your feet on the edge of the chair, straighten your arms along your upper body, palms down, tighten your buttock muscles during the count of 1, lift your thighs slightly, support with your head and feet, and keep your hands firmly on the ground , maintain this position for the count of 2, and lower your thighs for the count of 3. During the count of 4, straighten your legs and breathe evenly. Do 10-15 times.

(6) Holding the stand: Lie on the ground, bring your legs together, raise your head, straighten your back, slightly bend your elbows, support the ground, quickly turn to the left, and at the same time make a "standing scissors" action with your legs. Return to the original position with your palms on the ground and bring your legs together. Then do the same to the left. Repeat this exercise 5-10 times on each side. Don't hold your breath. It seems complicated when you first start doing it. You need to do it more slowly and take part in the activity with your whole body. This exercise can strengthen the buttocks and thigh muscles.

Big butt rescue method

Action 1: Hold the back of the chair or any handle that can support the body

Action 2: Arch the left leg< /p>

Action 3: Lift the left leg back

Action 4: Lift the right leg on the other side

Rule of beautiful buttocks 1: Diet principles

< p>If you want to make your buttocks strong and avoid sagging and sagging, the first dietary principle is to reduce the intake of animal fat. Eating too much butter or cheese will not only tend to make the blood acidic, making people prone to fatigue, but will also cause fat to accumulate in the lower body, causing sagging of the buttocks. Therefore, it is best to consume original plant-based protein such as soybeans, or low-calorie and nutritious foods. Abundant seafood is the staple food.

In terms of vegetables, vegetables such as pumpkin, sweet potato and taro are rich in fiber, which can promote gastrointestinal motility, reduce the chance of constipation, and thereby create a slim and toned lower body. Furthermore, the choice of nutrients is also important. Many women are troubled by having a slim upper body but a bloated lower body. At this time, they have to reflect on their daily diet to see if it contains insufficient potassium.

Medical research shows that sufficient potassium can promote cell metabolism and smoothly excrete toxins and waste. When potassium intake is insufficient, cell metabolism will be hindered, lymph circulation will slow down, and it will become more and more difficult for cells to excrete waste. Coupled with the influence of gravity, accumulated water and waste accumulate in the lower body, naturally causing bloated buttocks and legs. .

There are two key points to solving this problem: reducing sodium and increasing potassium intake. Excessive sodium will hinder the absorption of potassium, so you must eat less salty and spicy foods, which are sources of sodium. As for potassium supplementation, just eat vegetables and fruits as your staple food! Brown rice, whole wheat bread, beans and broccoli, these foods contain a lot of potassium, which helps to eliminate excess water from the body and make your lower body slimmer.

In addition, please keep the following dietary tips in mind:

Try to replace animal fats with corn oil, olive oil and sunflower oil. They all contain large amounts of unsaturated fatty acids, which can make You combine beauty and health.

Eat more fish. Fish is not only lower in calories than meat, it is also richer in protein, minerals, vitamins and DHA, which can promote metabolism and the consumption of body fat.

Drink more water. Water removes metabolic waste and prevents swelling. Experts recommend drinking one to two liters of water a day, and only pure water! The so-called "fruit water" will make you eat unnecessary additives without knowing it.

Rules for beautifying buttocks 2: Buttocks-beautifying exercises

The famous British fitness expert Guile proposed simple butt-beautifying exercises:

1. Lie face down on your stomach with your head Resting your head easily on your crossed arms.

2. Inhale slowly, lift your right leg at the same time, pause at the highest point for a few seconds, and then slowly lower it while exhaling.

3. When using the fetal leg, you need to pay attention to pressing down on the toes, and the buttocks cannot leave the ground. Straighten your legs as high as possible and you will feel your hips tighten.

4. Repeat the above actions 20 times, then change legs. Do this once a day.

Rule 3 of beautiful buttocks: Blind method of beautiful buttocks

In order to beautify the buttocks line and present a lifting and tightening effect, it is necessary to make good use of trousers. Depending on the shape of the buttocks, the principles for selecting trousers are as follows:

Those with larger hips: should choose long trousers with a deeper crotch to cover the entire buttocks and modify the waistline. Never choose trousers that are too small to avoid the fat being squeezed out and making it unsightly.

Buttock sagging: Usually the thigh fat will also sag, so when strengthening the hip shape, the thigh part must also be considered. It is recommended to choose girdle pants with strong fabric and strong support.

Flat buttocks: The main disadvantage of this type of buttocks is that the curve from the waist to the buttocks lacks three-dimensionality, so you must wear padded underwear to look upright and stylish.

Jeans make great achievements. Certain styles of jeans are specially tailored from the hips to the thighs, which can lift the hips and make the legs look longer.

Rule 4 of beautiful buttocks: Get rid of cellulite

The so-called cellulite is when the increase rate of fat cells is greater than the rate of consumption, and then encounters metabolic disorders, excessive fat Cells will cluster and accumulate in the subcutaneous tissue of the skin, which will cause unevenness on the surface of the skin, like orange peel.

If you want to avoid or solve the phenomenon of cellulite that has already appeared, you can work from the inside out. The internal aspect is of course to have a healthy diet and regular work and rest, and drink plenty of water (note: it must be colorless and odorless pure water). Water can take away cellular waste produced in the human body through perspiration and urination, making microcirculation healthy and smooth, and normalizing lymphatic detoxification function. If the detoxification function of the lymphatic system is disrupted, it will lead to the enlargement of fat cells and local swelling.

For external care, you may wish to use skin care products and receive salon treatments. Although Slimming Product, which has been popular in recent years, cannot make cellulite 100% invisible, it can make the skin smoother and stronger by strengthening skin metabolism. If combined with good health principles, it will achieve twice the result with half the effort. effect.

Remind you that it is best to use slimming products immediately after bathing, because high temperature can open pores and increase the absorption rate of skin care products. Second, you must insist on using it every morning and evening to get good results. Furthermore, regular massage at the salon can promote lymphatic circulation in the lower body, reduce swelling, and create a toned buttocks. Choose plant essential oils that can reduce swelling, such as peppermint, golden flower and chamomile, for massage, which are both light and refreshing, so they are very suitable.

Massage - a shortcut to healthy buttocks

Buttocks, like chest and waist, are an important part of women’s curvy beauty. However, most women only focus on the exercise of chest and waist, while the buttocks are not Often ignored.

Loose, sagging and overly plump buttocks are more common in middle-aged women. The reason is on the one hand the accumulation of fat in the lower back and thighs, and on the other hand the weakening of the buttocks muscle strength. Physical exercise can accelerate fat decomposition and strengthen the supporting force of buttock muscles, but some people cannot engage in excessive exercise, such as patients with cardiovascular system diseases. In this way, massage becomes the best choice. It can not only eliminate excess fat and enhance buttock muscle strength, but also achieve the purpose of treating diseases.

1. In the prone position, the massager standing on one side puts his hands on the outside of the buttocks of the person being massaged, and pushes inward with force, while the person being massaged forcefully contracts the gluteal muscles, repeated 15 times. Then, the massager presses the person's buttocks with his hands, pushes left and right alternately, repeats for 5 minutes, and then rubs the buttocks with his palms until the skin becomes warm.

2. The posture is the same as above. The massager overlaps his palms and pushes out radially from the highest point of the buttocks of the person being massaged to the surroundings. Repeat for 5 minutes.

3. In the side-lying position, the massager pushes down from the sacrum to the thigh with his hands, alternating left and right for about 15 times, then rubs the Huantiao acupoint with fingers for about 1 minute, and exerts force Feeling sore and bloated.

4. In the supine position, the massager presses the lower limbs of the person being massaged and asks the person to lift their buttocks upward several times. Then let him twist his waist from side to side several times.

5. The posture is the same as above. For massage, hold the quilt with both hands on one side of the knee of the massager, push and pull the leg forward about 25 times, alternately.

As long as this massage method can be sustained, the breech position can gradually improve and become round and beautiful.

Beautiful Arm Exercise and Weight Loss Combination

First, lightly massage the entire arm. Grasp the arm with the opposite hand and gently rub the skin from top to bottom. Do this about 10 times. NOTE: Don't apply too hard, just rub lightly.

Kneading and burning method

Use the opposite hand to grasp the arm, and use the thumb and other four fingers to make small circles to rub the muscles from the wrist to the shoulder, especially It is the muscle near the armpit on the inner side of the arm. Grasp it with the palm of your hand and knead it about 5 times. Do about 5 times each on the inside and outside. Note: One step at a time starting from the wrist and moving towards the shoulders. Don't do back and forth massages.

Acupoint acupressure

There are several weight loss acupuncture points from the wrist to the shoulder, and they should be acupressed in sequence starting from the far end. Yangchi: It is an acupoint located on the back of the hand. After bending the wrist dorsally, you can see a thick wrinkle on the wrist, and the Yang Chi is in the center. It is also often called a heat dissipation point. It is generally advisable to press with the thumb of the opposite hand. Do this 10 times with each hand.

Quchi: Located at the front of the skin fold that appears when the elbow is bent. If compression causes strong pain, the elbow joint should be flexed and close to the body during acupressure to relax the muscles and facilitate the conduction of stimulation. Do 10 times on each side. Daling: Located in the center of the wrinkles on the inner side of the wrist. It is advisable to press with your thumb, pausing every 2 to 3 seconds, and it must be done rhythmically. Do 10 times on each side. Neiguan: It is two fingers away from the upper part of Daling. There is pain when pressing. Do 10 times on each side.