The fastest way to slim down your thighs and buttocks

Some girls are not overweight, but for some reason their thighs and buttocks seem plump. If your hips and thighs are fat, you will look fat and it will be hard to match clothes, so it is necessary to lose fat in these two areas. It is easy to lose weight on the thighs, but it is not easy to lose weight on the buttocks. You must achieve the goal of sweating profusely to be effective, so next I will introduce some simple exercises to slim down your thighs and buttocks.

To lose fat from hips and thighs:

For the buttocks, this set of movements is very simple, but it burns calories through repeated movements. These four movements can make you sweat profusely in just a few minutes. You only need to prepare 2 kg dumbbells. If you don’t have them, you can find a magazine or fill a large mineral water bottle with water instead.

Move 1: Diagonal Kick Start on all fours on the mat with your right elbow on the ground, your arm flat on the floor, and your left hand on the floor. Move your left knee slightly into the air and kick your left leg back and up at an angle, with your foot bent; hold this position for two seconds. Then bend your knees and bring your legs back together, placing your knees on the ground. TIPS: Build up energy through the rotation of your heels during the movement, extend your leg line from hip to heel, and squeeze your upper buttocks. Keep your core tight and switch legs after doing 10 reps.

Action 2: Lie on your side with your knees bent and legs raised, with one elbow on the ground to support your head (use the other hand to support the ground to keep stable, as shown in the picture). Bring your knees together, bent 90 degrees, and stack your hips to lengthen your waist. Lift your top leg and then lower it, keeping your knee bent, and repeat 15-20 times. Flip over and switch to the other leg.

Action 3: Bend your knees and draw circles. Start in the same position as action 2, and lift the upper leg about 10 cm away from the lower leg. Keeping your knees bent, move in circles forward, up, and back. TIPS: Keep your core tight to keep your pelvis stable. Do 15-20 times, then switch directions - first backwards and then forwards. Then flip over and switch legs.

Action 4: Seated Hip Raise Start in standing position with your legs and feet together, holding dumbbells in front of your body with both hands. Bend your knees and squat down as if you were sitting in a chair. Then lift your right heel, put your weight on your left foot, lift your hips up and then lower them. Do 10-20 times, switch sides, lift your left heel, and repeat. TIPS: Put your body weight on your heels when lifting your hips. At the same time, tighten your abdomen, open your chest, and then lower your body as far as possible without deforming your movements. ”

Thigh section: This set of exercises does not require a professional coach or complicated equipment. You can complete these simple and effective weight loss exercises at home.

Action 1: Preparation posture, first lie flat on the ground, then place the rolled-up yoga mat under the shoulder blades on your back. Place your hands behind your head and bend your feet. Raise your hips so that they are in line with your back, then use the strength of your calves to push your body backwards until your body is almost straight, and then push it back forward. During this time, you will feel a slight tremor in your abdomen. The whole action is 1 set, repeated 4 times in total. Note: The whole set of movements should not be done too hastily, and should be moved slowly to achieve the best effect.

Action 2: Prepare the posture, move the yoga mat down to the concave position above the buttocks for support, and then lie back flat. Slowly raise your legs into a straight line, then stretch them to the maximum angle, pressing the toes of the leg closest to your body downward to stretch your calf muscles. Stay at the maximum angle for about 3 seconds, then slowly return your legs to the middle point, and then switch directions. One set is back and forth, and repeat 10 times in total. Note: When stretching your legs forward and backward, keep them straight and do not bend them.

Action 3: Continuing from the previous action, the basic posture is maintained, but with a few changes. Both legs are stretched forward and backward in the same way, but the leg stretched forward is bent as it is brought back, while the other leg remains straight down with the toes pointing forward at the same time. One set is back and forth, and repeat 10 times in total. Note: When alternating at the midpoint, do not bend both legs at the same time, otherwise you will lose tension and affect the effect.