How to lose weight for a pear-shaped figure? There are many ways to lose weight. Among the weight loss methods, some methods are very effective and some methods are not so good. There are also things to pay attention to when losing a pear-shaped figure, such as correct This method can easily reduce the pear-shaped figure. So, how can a pear-shaped body lose weight the fastest and most effectively? Let’s take a look!
1. Ballet Bent Knee V Pull
First hold a dumbbell in each hand and open your feet , with your toes turned 45 degrees apart, raise your arms above your head in a "V" shape, with your palms facing inward;
Squat your body into a ballet knee bend (bend your knees directly above your toes), and raise your elbows at the same time Bend to both sides until your palms are in line with your shoulders, and reverse the movement to return to the original position.
2. Lunge
Bend your knees and prepare for a lunge, cross your left foot behind your right foot, bend your elbows to chest height and open them to both sides, with your palms facing down.
Leap and spread your left foot (back foot), stretch your arms straight forward, swing your arms in front of your body, and repeat the same action with your right foot.
3. Lunge leg raise/cross curl
Hold a set of dumbbells in your hands, put your feet together, open your right foot in a side lunge, point the dumbbells in both hands behind your right foot, and quickly Lift your right foot, extend it straight outward, and step back into a lunge with your right foot.
Leave your right foot off the ground again, straighten and extend it, swing it to the left, bend your elbow, palm facing up, continue lunging with your right foot, and repeat.
4. Cross squats
Put your feet one foot apart and open your arms at your sides. Perform a squat with your arms touching the outside of your knees, palms facing forward.
Jump up quickly. When falling, cross your legs with your right leg in front and raise your hands above your head. Jump back into a half-squat position, alternating legs each time as you repeat, as fast as you can.
5. Staggered Leg Exercise
Lie flat on the floor. Cross your legs, hold your head in your hands, and pick upSlowly lift the crossed legs, lift them up as much as possible, so that the legs are at right angles to the ground, and the head is slowly raised accordingly. When you reach the highest point, pause for a breath, and then repeat this action.
6. Exercise ball exercise
Lie yourself on the exercise ball, let your lower back touch the exercise ball, cross your hands and put them on your chest, and you can also hold your head. Lift your upper body with your waist and let your body leave the fitness ball, paying attention to maintaining balance. Then lie down and repeat this action, like doing sit-ups on a fitness ball, which can effectively slim down your waist and abdomen.
7. Lie on your back and raise your legs to tighten your abdomen.
This movement uses the strength of the abdominal muscles. Lie flat on your back, put your arms naturally on your sides, cross your legs, use your abdominal muscles to lift your body, bend your knees, then lower your legs, and repeat this action. Relatively speaking, this movement is simple and easy to learn, but you must use abdominal strength, not leg strength.
8. Single leg extension
Determine the position of the foot straddling the chair, place one foot on the chair, and stand in a position where the body and the bent calf are at right angles . If you get too close to or too far away from the chair, and the angle of leg bending is too large or too small, the effect will not be achieved or even the leg muscles will be injured.
Put your hands on your waist, and with your upper body straight, perform leg flexion and extension exercises. When bending, the center must be on the ball of the forefoot, and don't forget to keep it at a right angle! Take 5-10 times as one round, and do 2-3 rounds each time.
9. Lift your legs from behind
Put your waist against the back of the chair to form a prone position, and relax your upper body. If you feel uncomfortable, you can instead put a cushion underneath.
With one leg straightened, slowly lift it up. Then, perform 9-10 reps on each leg as one round, for a total of 2-3 rounds. Be careful not to bounce your body and raise your waist bones, just do it slowly. This exercise can beautify your buttocks.