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False hip width? X-shaped leg? Why can't you lose weight? That's why?!

A share from Haimei: they are worried about their weight day and night, just as the emperor is concerned about the country and the people. All kinds of tricks have been tried once and for all, but they seem to have little effect. What's the reason for that. Fake hip width? X-leg? Are these your roots? I don't know what to do. Haimei gives you some advice.

This set of hip contraction exercises not only narrows the "false hip width" effectively, but also lengthens the leg by 15 cm visually. Let's have a look~

1. Inner thigh pull

With the soles of your feet together, open your legs outward and lie down slowly. Lie on your back, relax your whole body, put your hands behind your head, hook your two thumbs together, and lay your arms down naturally. Your waist is close to the ground, and you can feel the pull of your inner thigh. Two groups, 5 minutes in each group.

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2. Jiabi hip Bridge

Lie on your back, feet together, knees bent, pinch a pen in the middle of your hips (as you can imagine), slowly contract your hips and lift them up. Your hips hold the pen firmly and suck them into your pelvis. You can't fall off. The knee, hip and shoulder line, the most stressed part is the hip, then the back of the thigh, then the abdomen, and the waist is just a support. Four groups, one minute in each group, 20 seconds rest between groups.

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3. Inner thigh pull

With the soles of your feet together, open your legs outward and lie down slowly. Lie on your back, relax your whole body, put your hands behind your head, hook your two thumbs together, and lay your arms down naturally. Your waist is close to the ground, and you can feel the pull of your inner thigh. Do it for five minutes.

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How to reduce the hip bone

1. Correct sitting posture: when sitting down, the waist should be upright. It is better to put the waist pad behind the seat, and the center of gravity should be lifted upward. In this way, the weight of the whole body will not be pressed on the buttocks and abdomen, making the buttocks increasingly fat.

2. If you take the stairs, step two steps at a time, which can drive your thigh and buttock muscles and firm your buttocks.

3. Legs together, hands on the wall, legs straight, buttocks first extend outward for 10 seconds, then close to the wall for 10 seconds, repeat, not only can let sculpture hip curve, but also has the effect of abdominal contraction, the abdomen will gradually flatten.

4. It is better to have elastic rope or rope skipping assistance, if not, you can do it empty handed. First of all, open your feet as wide as your shoulder, step on the elastic rope, hold the rope with both hands and put it on your shoulder, squat down on your hips, make the thigh and calf form a 90 degree angle, and then stand straight after 8 seconds of static movement. As for the number of times, please adjust according to your personal situation.

5. Back and forth squat, can also use elastic rope or jump rope auxiliary. Step on the rope, two feet into a forward and backward step, and then squat, so that the front and rear legs of the thighs and legs are 90 degrees.

6. Find a chair, support the back of the chair, stand straight with one foot, and stretch the other foot backward in the air. After about 2 seconds, put it down again. The action can be repeated 10 to 15 times, and then change your feet.