Beautiful leg movement to create slender legs

Beautiful leg movement to create slender legs

There are a large number of Chinese women who are developing a very unbalanced triangular figure: when the legs are well-proportioned, they are often “small and small”, and the upper body is just full and rich, and the lower limbs can’t be swelled, especially on the outside of the thigh.It is easy to bulge two pieces of excess meat, like the two pockets that are hung up, so it’s not annoying.

Now the skirt is shorter, and the legs are more and more deceitful.

  Climb the beautiful legs, confidently challenge the mini skirt, when you are busy, don’t take the elevator up and down the stairs, climb the stairs, you will see surprises!

  Preparation tools: aerobics ladder (if there is no professional ladder, you can use the stairs in your home instead).

  Implementation method: Repeat steps 1 – 4, 20 times for a group, and 2 groups for each of the left and right feet.

  Step 1: Place the small step on the top of the body, the right foot on the step, and the left foot on the ground. Step 2: The body is slightly squatting downwards. When contracting and bending, do not exceed the toes.

  Description: The effect of these two steps is to beautify the calf and reduce excess meat in the legs.

  Step 3: Place the center of gravity on the right foot to support the weight of the body, raise the left leg to the outside, and pause at the highest point. Step 4: Count to 5, and step the left foot back to the ground.Change your feet.

  Description: These two steps can help eliminate the accumulation of feces and tight chest muscles, minus the excess meat.

  Also recommend two daily exercises to help you beautify your hips: A.

The hands swung sharply and strode quickly.

The hands swing greatly, walk big and walk fast, and can move to the buttocks muscles to achieve the effect of modifying the pedal curve.


When climbing the stairs, stride across two steps.

Stretching two steps at a time, leaning one step at a time to tilt the head and the lower body.

  Fitness ball yoga creates a slender leg to introduce you to the new fitness ball yoga exercise, through the swinging and elastic characteristics of the fitness ball, as well as the uniqueness of yoga muscles and ligaments, to help you create even lines and beautiful legs.

  Step 1: Wall-mounted chair movement: The fitness ball is close to the wall and the back is attached to the edge of the ball.

Use the ball as a pulley and slowly flex the knees after exhaling until the thighs are parallel to the ground.

After completion, hold the position for 15 seconds.

Inhale, slowly raise your thighs and restore the starting point.

Repeat the action 3 to 5 times.

  Efficacy: Through the deep movements, exercise the thigh quadriceps, enhance the endurance of the legs and the stability of the lower limbs.

  Tip: The feet should not be off the ground and the backs should be straight.

  Step 2: Phospholipid-like action on the ball: lie on the back of the ball, hold the ball tightly with the thighs and abdomen, and put your hands on the top of the ball.

Breathing, hands on the ground, the body lying flat on the ball, balanced with the ground.

Inhale, lift your left leg, bend your right knee, and support your right thigh with your right foot.

Hold the position for 15 seconds.
After the completion, the restoration starting point moves and the foot changes repeatedly.

Repeat 2 to 3 times left and right.

  Efficacy: Exercise the chest and the muscles behind the thighs, improve the hip line, help prevent the tip from sagging deformation.

  Tip: Be careful to keep your legs straight after your legs and thighs.

  Step 3: The ball hits the knee on the top of the ball: sitting on the edge of the top of the fitness ball, legs together.

Inhale, raise your hands and straighten your back.

Exhale, bend forward, the abdomen close to the thigh, the forehead close to the calf, grasp the foot with both hands, press on the ground.

Hold the position for 15 seconds.
After completion, the reduction starting point moves after inhalation.

Repeat 3 to 5 times.

  Efficacy: Before and after contraction and muscles behind the thigh, promote blood circulation, making the legs become elastic and soft.
  Tip: Keep your legs straight, relax your hip muscles, don’t hold your breath, and practice with abdominal breathing.
  Step 4: Triangular action on the ball: Separate legs and sit on top of the fitness ball.

Inhale, open your hips and level with your shoulders.

Exhale, the body bends to the right and the right hand rests on the calf or instep.

After the action is completed, the posture is maintained for 15 seconds.

Inhale, restore the starting point, repeat the foot and do it again.

Repeat 2 to 3 times left and right.