My hips are so cocked, is there anything I can do to make it smaller

6 sets of movements can have a delicate buttocks.

Action 1] Let's start simple. Lie flat on your back on the ground with your knees bent and the soles of your feet touching the ground. Then lift your hips up to your maximum (preferably to the waist in line with your thighs) and fall back. Repeat this movement 3 sets of 20 times.

Movement 2] Lie on your side on the floor, support your upper body with your elbows, and bend your lower legs. The upward leg is straightened at a 90-degree angle to the body. Then lift and lower, repeat 2 sets of 20 reps on each side.

Movement 3] Please lie on your side on the floor as shown in the picture, your knees are at a 90-degree angle to your upper body, lift the upper leg and then lower it, paying attention to your two feet always in contact. Repeat this movement 2 sets of 30 times.

Movement 4] Kneel on the floor and support your body with your elbows and knees. Take care to keep your back straight. Then lift your right foot back and up, retracting. Repeat 2 sets of 20 reps for each leg.

Movement 5] Sit on the floor with your legs together and straight. Place your hands behind your hips and lift your body in a straight line as you inhale, holding this position for as long as possible. You can clearly feel the muscles in your buttocks straining.

Slowly return to a seated position and exhale. Repeat this movement 2 sets of 20 times.

Movement 6] This movement should be familiar to everyone, which can not only exercise your buttocks, but also exercise the outer thighs. Lie on your side on the floor with your left hand on your head and your right hand on the floor in front of your chest. Bend the knee of the right leg and straighten the left leg, lift it up and lower it.

When doing this movement, please straighten your toes. Repeat 3 sets of 20 reps on each side.

If you want to make your buttocks firm and avoid sagging and sagging, the first dietary principle is to reduce the intake of animal fats. Eating too much cream or cheese not only tends to make the blood acidic and makes people fatigued, but also allows fat to accumulate in the lower body and cause the buttocks to sag, so it is best to eat raw plant protein such as soybeans or low-calorie and nutritious seafood.

In terms of vegetables, pumpkin, sweet potato and taro are rich in fiber, which can promote gastrointestinal motility and reduce the chance of constipation, thereby creating a lean and toned lower body. In addition, the choice of nutrients is also important. Many women have a slender upper body but a bloated lower body, so they have to reflect on their daily diet to see if there is a lack of potassium.

Medical studies have shown that adequate potassium can promote cell metabolism and smooth excretion of toxins and waste products. When potassium intake is insufficient, cellular metabolism is impaired, slowing down lymphatic circulation and making it increasingly difficult for cells to excrete waste; Coupled with the influence of gravity, the accumulated water and waste accumulated in the lower body, naturally resulting in bloated buttocks and legs.

As for potassium supplementation, let's take vegetables and fruits as the staple food! Brown rice, whole wheat bread, beans and cauliflower, these foods are high in potassium, which helps to remove excess water from the body and make your lower body slimmer.

Also, here are some tips to keep in mind:

Try to replace animal fats with corn, olive and sunflower oils, which are high in unsaturated fatty acids and can help you balance beauty and health.

Eat more fish. Fish is not only lower in calories than meat, but also richer in protein, minerals, vitamin, and DHA, which can promote metabolism and body fat consumption.

Drink plenty of water. Water removes metabolic waste and prevents swelling. Experts recommend drinking one to two liters of water a day, and only pure water! The so-called "fruit water" can cause you to unknowingly eat unnecessary additives.

Wear high heels and do small steps. The essentials of trot technique can be searched.