Get rid of fat lines on the buttocks and legs by learning 3 quick firming exercises

Many women love beauty and cannot tolerate even a little bit of fat. However, if they try too hard to lose weight, they are likely to develop cellulite and stretch marks on their waist, hips and legs, which will greatly reduce the effect of weight loss and body beauty. How can I eliminate the signs of weight loss on my skin's surface? Doing local exercises to convert excess fat into muscle and tighten the skin is a good method!

Move 1/Bend forward and extend your hands forward. (Picture/taken from the book "Fat Burning Rope Skipping Weight Loss Exercise")

Most people have irregular lifestyles and poor sleep quality, which affects their body metabolism and more or less increases the risk of developing stretch marks, resulting in the appearance of shallow or fine lines or orange peel on the sides of the abdomen, waist, outer buttocks or inner thighs. But what is more common is that people who blindly pursue rapid weight loss, after the fat, collagen and water are quickly lost, the epidermis that was originally expanded by the subcutaneous fat mass is difficult to recover and shrink, thus forming dark red or silvery white stripes.

To prevent or reduce stretch marks, the most important thing is to have a regular life and a balanced diet, and not to resort to excessive dieting or extreme weight loss methods. In addition, moderate exercise can promote the metabolism of the body and skin, as well as the elimination of old waste and excess fat, strengthen muscle strength, tighten lines, and fade stretch marks. The following are three fat-burning and firming exercises that can help you lose weight, sculpt your body, and improve stretch marks, introduced by Lu Shaoda, an internist who specializes in obesity and weight loss.

[Move 1 / Bend forward and stretch your hands forward]

• Action Description:

  1. Stand with your feet shoulder-width apart, fold the rope in half, grab both ends of the rope with both hands and straighten it, raise your hands above your head, and inhale to prepare.

  2. Exhale slowly, lowering your elbows to shoulder level. At the same time, use the strength of your pelvis to bend your upper body forward, and your knees can be slightly bent. Focus your mind on your shoulders and back, continue to stretch forward, hold for 10 seconds, then stand up and repeat the exercise.

  3. If your muscles are flexible, you can straighten your knees when bending forward. But be careful to keep your head, neck, back and arms in the same plane, and your upper body and legs at 90 degrees.

• Number of exercises: 10 times each time, repeated 3 times.

• Friendly reminder: This movement helps to pull up the gluteal muscles and shape the perfect buttocks; holding the rope and stretching forward can mobilize the back muscles of the whole body and create a charming back view. However, when doing this movement, it is easy to put the center of gravity on the hips, causing the hips to tilt backward and use the strength of the heels to support the body. This will in turn injure the knees and cause the body to tilt. Stretch your shoulders and back forward to maintain your whole body balance.

Move 2/Squat with your hands and legs raised. (Picture/taken from the book "Fat Burning Rope Skipping Weight Loss Exercise")

[Move 2 / Hand-raised leg squat]

• Action Description:

  1. Stand with your feet 1 times wider than your shoulders, fold the rope in half, grab both ends of the rope with both hands and pull it flat, raise your hands above your head, and inhale to get ready.

  2. Exhale slowly, keep your upper body still, slowly move downward from the tailbone, move your center of gravity to your buttocks and sit up, with your knees slightly bent. Continue squatting to the limit, or until your thighs are parallel to the ground, and hold for 10 seconds.

• Number of exercises: 10 times each time, repeated 3 times.

• Friendly reminder: This exercise is the best exercise for training the gluteus maximus. By squatting and raising the hips, the hips become elastic and firm, and the legs become toned. Holding the rope can stabilize the body's center of gravity, making the buttocks-beautifying effect more obvious. It should be noted that if you start squatting from the knees, your knees will be higher than your toes, which will put your center of gravity on your knees and make you more likely to get injured.

Move 3/Lie on your side and lift your legs with the rope. (Picture/taken from the book "Fat Burning Rope Skipping Weight Loss Exercise")

[Move 3 / Side-lying rope rotation and leg lift]

• Action Description:

  1. Lie on your side on a soft mat, fold the skipping rope into quarters, and hold the midpoint of the rope in your upper hand. Bend your elbow on the ground to support your upper body. Adjust your breathing to be smooth and get ready.

  2. Raise your forearm holding the skipping rope straight, maintaining a 90-degree angle with your elbow. With your elbow as the center of the circle, rotate 10 times clockwise, then 10 times counterclockwise.

  3. While rotating your hands, exhale slowly, use your hips and thighs to lift your leg to the side as high as possible, keep your legs straight, and hold for 10 seconds. Inhale and slowly lower your legs. Lift and lower one leg 6 times, then switch legs.

• Number of exercises: Move your elbows clockwise and counterclockwise; lift each leg 6 times per rep, and repeat 3 times.

• Friendly reminder: Fat on the inner thighs can easily make the buttocks appear loose and wide, and it is also easy to accumulate aging waste and fat. You can tighten it by "lying on your side and raising your legs", and holding a rope in your hands can help you balance your body. When lying on your side, keep your spine and pelvis in the same plane and perpendicular to the ground. Especially when lifting your side, your waist and hips should not be twisted or everted to avoid injury.