Frequent patting can tighten fat, and patting thin thighs is suitable for sedentary office women. Make a fist with both hands and beat your thighs hard to make a slight noise. This helps to drain excess water from the legs.
2. Body bridging
Lie flat, knees bent, feet apart, flush with your hips, and put a pillow, ball or bodybuilding wheel between your knees. The body arches upward to form a bridge. Keep the ribs aligned with the pelvis. Do not raise or lower the position of pelvis, and slowly squeeze the pillow for 20 times. Lower the position of the pelvis, make the knees close to the chest to form an arc, and relax the back.
3. Crouching
Legs slightly wider than shoulders, legs upright, squat, repeat actions. Toes are slightly wider forward than shoulders, and legs are upright. When exercising, your body should be as upright as possible and your waist and abdomen should be straight. When squatting, the thighs are parallel to the ground and the hips are pushed forward. Squat down and tighten thighs and hips, keep your arms akimbo or lift forward to maintain balance. Bottled drinking water, books, sandbags and other items can be packed for easy carrying.
4, shallow squat push shoulder
Keep your legs together, stand up straight, bend your elbows, raise your arms to shoulder height, and keep the dumbbell next to your ear. Kneel down until your hips are facing back, just like sitting in a chair. Legs together. Watch your heels. When squatting, raise your arms above your head in a parallel posture. Return to the initial position, push the heel down, bend the elbow, and lower the dumbbell to the shoulder again.
Step 5 stand after meals
Many people nest on the sofa and watch TV as soon as they finish eating. As we all know, fat is easy to accumulate on the inner thigh, waist and buttocks. If you want a perfect figure curve, you can stand for half an hour after a meal or go out for a walk, which is very beneficial to shaping the leg curve.
6. Leg flexion and abduction
The walking support is upright, the movable leg is lifted and abduction, and one leg moves alternately. Keep your body and legs upright, your waist and abdomen straight, and your hips tightened. The thigh of the exercise leg is parallel to the ground, and the calf is vertical to the ground. The muscles of the thighs and buttocks are stretched.
7. soak your legs in warm water
Fill the bathtub with warm water, add proper amount of essential oil and bath salt, and soak your legs in warm water 15 minutes. In the meantime, keeping the water temperature constant, gradually adding some essential oils and bath salts, and massaging the legs at the same time can help the legs detoxify and achieve the purpose of tightening the legs.
8, side lift dumbbell
Legs open, toes slightly outward. Hold a dumbbell in each hand, arms straight, palms down. Bend your knees until your knees are higher than your ankles, and at the same time raise your arms slightly below your shoulders, and your arms are in line with your legs-you will notice that the dumbbell is in your boundary view. Keep your legs straight while lowering your arms.
9. Pad your toes
Toe pads are very effective on the inside of stovepipe. Because Yongquan point is in contact with the ground when you pad your toes, stimulating this point has a very good driving effect on the blood circulation of the whole body.
10, hot water foot bath
The climate is dry and cold, and the blood flow rate will become slow, which is very unfavorable for leg circulation. Especially girls with weak qi and blood are more likely to cause leg edema. If you can soak your feet with hot water before going to bed, it will be better to add ginger slices to the water to drive away the cold. Soaking feet is beneficial to the reverse circulation of blood, which can help the legs metabolize toxins and garbage accumulated in the blood and prevent swelling and obesity.
1 1, lunge sideslip
You need a skateboard, but if you don't have one, use the lid of a plastic container and do this exercise on the mat. Or put on socks and do it on the wooden floor. Most of your center of gravity still stays on the motionless leg.
Feet apart, a few feet apart, right foot on the plastic cover. During the whole practice, make a fist with one hand and put it on your chest with the other hand to help you keep your balance. Focus on your left leg. When you slowly bend your left knee, squat down and slide your right leg outward. Then slowly straighten your leg and slide your right leg inward.
12, lift your legs after lying prone.
Lie on your stomach, tighten your legs, and then lift. When you are higher than your body, you can feel the tension on the back of your thighs and hips. Hold still for 60 seconds.
The movement should be suspended on the ground below the lower abdomen with the help of suitable furniture, and the legs must be tightened during the movement. Because it is a static action, your legs will fall backwards because of fatigue. At this time, you must ascend to the initial height and state, and always keep your thighs and hips tense.
13, kick after standing.
Kicking back and lifting legs can tighten the loose fat at the root of thighs, and at the same time have the effect of lifting hips. Stand naturally with your hands akimbo or hold the wall. Kick one leg back to the maximum. Practice your legs many times.
14, lying down and pedaling
Fat on the inner thigh is more difficult to lose than calf. So we must rely on exercise. Before going to bed 10 minutes, lie flat on the bed, straighten your legs up, do the action of pedaling your bike, and practice your legs alternately. Just practice 100 times.
15, stretching thin knees
Straight thighs, slender calves, and no fat on knees are good-looking legs. You need to do some stretching exercises to reduce the fat on your knees. Leg lifts, leg press and other leg stretching exercises can exercise the fat on the knees. In addition, you can also warm your palms on your knees, which can also help fat decomposition.
16, take more stairs.
Climbing stairs can stretch calf muscles, promote calf blood circulation and promote fat burning.