How to improve a pear-shaped figure?

Get rid of bucket waist aerobics

Using the upper body rotation movement of alternating left and right rotations and practicing consistently, you can effectively remove abdominal fat and make your waist slim and charming. The key is to move slowly and not to rush.

1. Keep your feet shoulder-width apart and put your hands on your hips.

2. While feeling the Shenshu point directly behind the navel (in the middle of the body), inhale through your mouth and tilt your upper body to the left and twist it backward.

3. While exhaling from your mouth, slowly return to the original position. 4. In the same way, twist the upper body diagonally to the right and back, and then return to the original position.

Do 2 times of 9 times on each side, totaling 18 times (about 1 minute). After getting used to it, you can increase it to 3 minutes. While twisting your body, inhale through your mouth. Exhale from your mouth while returning to the original position.

Squat exercise mainly exercises the lower body muscles

It can not only burn existing fat, but also prevent the production of new fat. Target different parts of fat growth, quickly perform simple squat exercises!

During the squat exercise, different directions of the toes when standing will produce different exercise effects!

(From left to right)

In the basic standing posture, the center of gravity is naturally placed on the index toe, and the soles of the feet bear the entire body weight evenly.

Standing with your toes slightly inward is an exercise for the outer leg muscles and is effective in correcting the splayed foot shape.

Put your toes slightly inward and use your inner thigh muscles to exert strength. People with O-shaped legs should try this stance.

The toes should be pointed outward to exercise the muscles on the outside of the legs and have a significant correction effect on X-shaped legs.

Essentials of Squats

(1) Spread your legs slightly wider than shoulder-width for basic squatting movements. Put your hands on your hips, stand your legs slightly wider than shoulder-width, and point your toes slightly. Externally, it stabilizes and supports the body.

(2) The lower back should be fully straightened. The vertical waist cannot be ignored during the squatting movement. If you arch your back, the effectiveness of the squat will be halved. Also pay attention to keeping your chest up.

(3) Squat down and inhale at the same time. Start taking a deep breath from position 2, silently count 1, 2, and 3, then slowly bend your knees and squat down. At the same time, use force on your legs and feel the muscles tighten.

(4) Keep your thighs parallel to the ground, keep your waist upright, and squat down until your thighs are parallel to the ground. It takes about 3 seconds to go from position 2 to this move. At this point, your hips should be slightly back.

(5) When exhaling, stand up straight. After your thighs are parallel to the ground, slowly straighten your knees and exhale evenly. Be careful not to stand up straight quickly. Count silently for about 2 seconds and stand up straight slowly.

(6) The entire action takes 5 seconds to complete. Repeat actions 1-6 10 times as a group. Rest for 1 minute after completing a set. The ideal exercise method is 3 groups a day, and do as many as you can once you get used to it.

Eliminate outer thigh fat

This simple unilateral squat action can effectively eliminate outer thigh fat. It is different from ordinary squats. The key point is to straighten sideways. Standard knee movements help improve walking efficiency. It is very necessary to exercise the muscles of the outer thighs.

Put your hands on your hips and your legs shoulder-width apart. Stretch your left leg to the left and bend your right leg into a side lunge. Squat as low as possible. Pay attention to the entire right foot on the ground and do not lift the heel. Then slowly stand up straight, retract your left foot, and return to standing straight. Repeat 10 times and then change directions. >>>Get the 4 types of fat thighs

Tighten the sagging buttocks lines

No type of pants is ideal for sagging buttocks. To solve this problem, it is very important to exercise the buttock muscles. important. The gluteus maximus is one of the largest muscles in the body. So as long as you exercise correctly, you can get results quickly. Sticking your hips back while bending your knees is the focus of this squat.

Put your hands on your hips, keep your upper body upright, and keep your legs shoulder-width apart. Raise your arms forward and parallel to your shoulders while slowly squatting down. Pay attention to inhaling, move your hips back, and squat until your thighs are parallel to the ground. Then slowly straighten your legs, exhale evenly, place your arms by your sides, and repeat 10 times.

See more methods: Office girl’s buttocks plan and aerobics guide for beautiful legs and buttocks

Eliminate inner thigh fat

Squat down with your feet outwards , is the nemesis of inner thigh fat. Different from the basic squatting standing posture, the left and right feet are widely separated, which can effectively exercise the muscles of the inner thigh. In addition, it is very effective in correcting X-shaped legs.

Place your hands on your hips, stand tall with your chest and waist upright, spread your legs about 20 cm wider than your shoulders, and point your toes slightly outward. Exhale slowly while bending your knees and squatting. Squat down until your thighs are parallel to the ground. Stay for a moment without lifting your heels off the ground. Exhale slowly and return to an upright position. Repeat 10 times.

Correction of O-shaped legs

By slightly changing the standing posture, you can use different parts of the leg muscles. This is the biggest feature of squatting. Keeping the knees and thighs close together when squatting is very effective in correcting O-shaped legs. Squatting as low as possible will work well.

Put your hands on your hips, keep your upper body upright, spread your legs 15-20 cm, and point your toes slightly outward. When inhaling, bring your knees together and slowly squat down. Squat as deep as possible and stay for a moment. Feel the tension in your leg muscles. When exhaling, slowly open your knees, straighten and stand, and repeat 10 times.

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Office’s five tips for transforming your lower body

1. Going up the stairs: Try not to take the elevator, as this is a good thing for your beautiful legs. When going upstairs, take both steps together. Lift your heels as much as possible and shift your weight to your front legs. It is said that this can eliminate fat on the inner thighs. To maintain your ladylike image, look left and right before walking up the stairs to make sure no one sees your rough movements. In addition, OLs working above the 20th floor can reduce their exercise intensity in half.

2. Sit on a chair: Cover the two calves together, count from one to eight, and then switch legs. Repeat this action N times without stopping breathing. It is said that this can exercise the lines of your calves. Just think silently in your mind when counting. Don't count out loud to make people laugh.

3. Play with the computer: Sit on the computer chair without bending your knees. Lift one leg, then put it down. Repeat this action 8 to 10 times and then switch to the other leg. It is said that you can remove the fat on both sides of the thigh. . But some suspect that this move will make the best computer experts distracted - all about their inner little Jiujiu.

4. Walking: Even if you are going to the toilet five meters away, don’t stroll slowly like shopping. Try to take longer steps to exercise all the muscles in your legs. . However, this can easily lead to misunderstanding: Are you holding it in too quickly?

5. Three-minute leg exercise: Stand with your legs akimbo and apart, gently rotate your waist to the left and right, pull the muscles of the feet, and have the effect of shrinking the buttocks, killing two birds with one stone. Although the posture of this exercise is graceful, the movements are a bit pretentious and are not suitable for dancing in the writing room of the office, not suitable for dancing in the toilet, and not suitable for dancing in the boss's office (unless you have a special relationship with the boss). After much deliberation, it is more suitable for you to pour the leftover tea, wipe the table, and dance solo in the dark office after everyone has left after work.