1. Squat

Stand upright with legs slightly wider than shoulders, squat deeply, and repeat the movement. Stand upright with your toes slightly wider than your shoulders and your legs apart. During the exercise, try to keep your body upright, straighten your waist and abdomen. When squatting, your thighs are parallel to the ground and your buttocks are pushed forward. Squat up and tighten your thighs and buttocks, placing your arms on your hips or in front of you to maintain balance. It can carry bottled drinking water, books, sandbags and other items to carry weight.

2. Shallow Squat Shoulder Press

Combine your legs, stand straight, bend your elbows, raise your arms at shoulder height, and keep the dumbbells next to your ears. Bend your knees and squat down until your butt is facing your back, as if you were sitting on a chair. Keep your legs close together. Focus on your heels. When squatting, raise your arms above your head in a parallel position. Return to the starting position, push your heels down, bend your elbows, and lower the dumbbells to your shoulders again.

3. Standing after meals

Many people sit on the sofa and watch TV as soon as they finish eating. As everyone knows, this can easily cause fat to accumulate on the inner thighs, waist, and buttocks. For a perfect body curve, you can stand for half an hour after a meal or go for a walk, which is very beneficial to shaping the leg curves.

4. Thigh tapping

Frequent tapping can make the fat firmer. Thigh tapping is suitable for office women who sit for a long time. Make fists with both hands and tap the thigh area hard until it makes a slight sound. This can help drain excess water from the legs

5. Body bridging

Lie flat with your knees bent, feet apart, in line with your hips, and a pillow between your knees. Ball or toning wheel. The body is arched upward to form a bridge shape. Keep your ribs aligned with your pelvis. Without raising or lowering your pelvis, slowly squeeze the pillow 20 times. Lower your pelvis, bring your knees toward your chest to form an arc, and relax your back.

6. Leg flexion and abduction

Hold the support upright, lift and abduct the moving leg, and alternate single-leg movements. Keep the body and supporting leg upright, straighten the waist and abdomen and tighten the buttocks. The thigh of the moving leg is parallel to the ground, the calf is perpendicular to the ground, and abducted until the outer thigh muscles and buttocks muscles are tight.

7. Soak your legs in warm water

Fill the bathtub with warm water, add an appropriate amount of essential oils and bath salts, and immerse your legs in the warm water for 15 minutes. During this period, continue to add hot water and keep Keep the water temperature constant, add some essential oils and bath salts gradually, and massage your legs at the same time. This can help detoxify the legs and achieve the purpose of tightening the lines of the legs.

8. Raise dumbbells sideways

Stand with your legs open and your toes pointed slightly outward. Hold a dumbbell in each hand, arms straight, palms down. Bend your knees until your knees are above your ankles, while raising your arms just below your shoulders so that your arms are in line with your legs—you'll notice the dumbbells are within your borderline vision. Straighten your legs and lower your arms at the same time.

9. Toe pads

Toe pads are very effective for slimming the inside of the legs. Because the Yongquan point is in contact with the ground when you step on your toes, and stimulating this point has a very good effect on promoting blood circulation throughout the body.

10. Soak your feet in hot water

The climate is dry and cold, and the blood flow will slow down, which is very detrimental to the circulation of the legs. Especially girls with weak qi and blood are more likely to cause leg edema. If you can use hot water to soak your feet before going to bed, and then add ginger slices to the water to dispel cold, the effect will be better. Soaking your feet is beneficial to reverse blood circulation, helps your legs metabolize toxins and garbage accumulated in the blood, and prevents swelling and obesity.

11. Side Lunges

You will need a gliding disc, but if you don't have one, just use the lid of a plastic container and do this exercise on a mat. Or put on socks and do it on a wooden floor. Most of your weight remains on the leg that is not moving.

Stand with your feet a few feet apart and your right foot on the plastic cover. Throughout this exercise, make a fist with one hand and place the other hand over it in front of your chest to help you maintain balance. Focusing on your left leg, as you slowly bend your left knee into a squat, slide your right leg outward, then slide your right leg inward as you slowly straighten your leg.

12. Lift your legs after lying on your stomach

Lie on your stomach and raise your legs tightly together. Just feel the tension on the back of your thighs and buttocks above your body. Stop the movement and stay still for 60 seconds.

The movement requires the use of suitable furniture so that the lower abdomen and body are suspended on the ground. The legs must be tight during the movement. Because it is a static movement, the legs will fall back due to fatigue. At this time, they must be raised to the original height and state, and the tightness of the thighs and buttocks must be maintained at all times.

13. Kick your legs backwards while standing

Kicking your legs backwards and raising your legs can tighten the loose fat at the root of the thigh and also have the effect of lifting the buttocks. Stand naturally with your hands on your hips or leaning against a wall. Kick one leg back as far as possible. Repeat the exercise multiple times with both legs.

14. Lying and pedaling

The fat on the inner thighs is more difficult to reduce than the fat on the calves. Therefore, we must rely on exercise methods. Take 10 minutes before going to bed, lie flat on the bed, straighten your legs upward, do bicycle riding movements, and practice alternating legs. Just practice 100 times.

15. Stretching and thinning knees

Thighs are straight, calves are slender, and knees have no fat on them to have good-looking legs.

To lose weight on your knees you need to do some stretching. Stretching your legs, such as raising your legs and pressing your legs, can exercise the fat on your knees. In addition, you can also heat your palms and then put them on your knees to help break down fat.

16. Climb more stairs

Climbing stairs can stretch the muscles of the calf, promote blood circulation in the calf, and help promote fat burning.

Warm reminder: Many office workers have the habit of crossing their legs. Crossing their legs will put a lot of pressure on the legs and also lead to lack of blood circulation in the legs.

Register with an expert online

Recommended information

How to lose fat on your thighs, 16 small moves to create slender legs

Details

p>

How to get rid of bad breath, nine tips to get rid of bad breath and keep fresh breath forever

Details

How to lose fat on both sides of the abdomen, five tips to lose fat easily

Details

What is a stiff neck? How many days can it get better?

Details

How to repel mosquitoes most effectively, four tips Have a good sleep in your comfort

Details

How long is the best nap, pay attention to these points for a healthy nap

Details

Recommended columns

Liver disease, kidney disease, plastic surgery, psoriasis, vitiligo, cerebral palsy, psychiatry, gynecology, andrology, infertility, sexually transmitted diseases

About us | Online consultation | Online registration | Privacy statement

This channel is only for the Internet The content is reprinted and published for reference only. Please consult a doctor or relevant professionals for specific treatment and purchase. If you have any questions or doubts about the channel content, please contact us immediately and we will respond to you quickly and handle it.

Complaint hotline: 010-52897673

Cooperation ***: 010-5289-7673Business negotiation QQ: 77100680

Call your information for online consultation