Simple butt-slimming aerobics

Simple butt-slimming aerobics. When we exercise at the right time, it is more conducive to promoting blood circulation. This exercise can help us exercise well. Appropriate amount of exercise is good for your health. You should also pay attention to your breathing rate when exercising. If you understand the simple butt-slimming exercises, start moving quickly!

Simple hip slimming exercise 1

Leg swing

Stand with the left side close to the back of the chair, and grab the back of the chair with your left hand. This will make the exercise more convenient. At this time Swing your right leg forward, upward, and to the right forcefully, and do this 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.

Leg-crossing

Lie on your right side, bend your right elbow at a right angle, palm down, support the ground with your left palm at waist level, support your thighs and lift your body off the ground, upper body In line with the legs. 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.

Hold the stand

Lie on the ground, put 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 scissor" with your legs action. Return to your 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, so do it more slowly and take part in the activity with your whole body. This exercise can strengthen the buttocks and thigh muscles.

"Ban Xiaoqiao" Lie on your back

Straighten your arms along your upper body, put your palms close to your thighs, push your knees upward for the count of 1, and keep the soles of your feet from the ground, and lift your thighs slightly upward for the count of 2. Use your head and feet for support. Tighten your 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. Simple aerobics for slimming buttocks 2

Yoga for slimming buttocks and beautiful buttocks

Sit and lose weight

Goal: Tighten the buttocks and inner and outer thighs

Difficulty: ★★

Times: Repeat the above actions 3 times, 10 times each time.

Sit down, spread your feet as wide as the width of your hips, place your hands on the outside of your thighs and push inward, and try to keep your feet as still as possible for about 10 seconds. Or put your hands on the inner thighs, push them out as much as possible, and keep them still for about 10 seconds.

Comment: It can modify the lines from the buttocks to the thighs without worrying about getting thin buttocks and thick thighs. It is most suitable for doing it while watching TV.

Lift the back foot

Goal: Lift and tighten the buttocks

Difficulty: ★★★

Lie down and support your body with both hands , raise your left foot, remember not to bend it, and maintain it for 10 seconds. Do this 30 times with your left and right feet in turn.

Comment: Many beginners can already do more than 10 times and their hands and feet are already shaking, so they can gradually increase the number of times, and it is not easy to do it forcefully.

Swing left and right

Goal: slim waist and beautiful butt

Difficulty: ★★

Sit on the fitness ball, with your upper body To move, use only the waist to swing the lower body from side to side, and repeat the movement until you feel tired.

Comment: It is very easy to twist on the fitness ball, both waist and hips are exerted, but it is not hard at all.

Playing with waves

Goal: Tighten the waist and increase waist strength

Difficulty: ★★★★★

Don’t want to be too few , you can buy a fitness wave and watch it shrink to your hips by twisting it down. The elasticity of the ball increases the fun factor! Just lie on your back on the fitness ball, use your back and lift your lower body as hard as you can, and hold for 10 seconds. Repeat 10 times.

Comments: The difficulty is high and the movements are like an arch bridge, but the effect is good!

Lift the sandbag with your feet

Goal: Tighten the buttocks and make the S figure more prominent

Difficulty: ★★★

Tie the sandbag On the ankle, lie on the sofa, raise one foot, hold for 10 seconds, repeat 30 times with each foot.

Comment: It is ideal to choose 3-5 pounds of sandbags, which can enhance the slimming effect.

Follow the same instructions after eating a full meal

When you return to the company, do not stop your hands. After eating lunch, sit down immediately. It is best to walk for 15 minutes, otherwise it will cause edema and Big belly. I will introduce 2 movements to everyone. After doing it, you can continue working in just 15 minutes!

Kick left and right

Goal: break up fat on the buttocks

Difficulty: ★★

1. Hold the back of the chair with both hands , the right toe is 1 inch off the ground, and kicked about half a meter to the left.

2. Kick back to the right. Go back and forth 20 times, then switch legs and do it again.

Raise your feet

Comment: After doing the calf numbness, I feel that even the muscles are tightened.

Goal: Make the hips to calves slimmer

Difficulty: ★★

Hold the back of the chair firmly with both hands, stand on tiptoes of both feet, hold for 30 seconds, repeat 10 times.

Comment: Remember to find a stool without a pulley and avoid wearing high heels or boots as this will be more difficult.