In the process of shaping various parts of the body, it can be said that in addition to the waist and abdomen, the legs are the most concerned parts. Almost every woman wants to have a pair of firm and slender legs. Apart from the height factor, we have no control, we can make our legs better through our own efforts.

But in the process of slimming the legs, what we need to know is the reason for the thick legs, and then make targeted efforts to achieve a definite purpose. From the perspective of the causes of thick legs, the most important thing is that there is more fat in the legs, that is, your body fat rate is relatively high, because the buttocks and legs are also places where fat is easy to accumulate. When your body fat rate is high, the buttocks And the fat in the legs will also be more, so losing fat is the first step to effective stovepipe.

As the body fat rate gradually decreases, our main purpose is to shift from fat loss to leg shaping, that is, to perform targeted leg training to tighten the legs, because as the fat in the legs increases, the legs are The skin will not remain loose as the speed of fat loss accelerates. This will be more obvious for friends who have a high body fat rate and ignore targeted training during the fat loss process, especially the inner thighs. will become slack. Similarly, for some older friends who are not fat but also have the problem of loose inner thighs. Laxity in the inner thighs not only affects the line of the legs, but also the shape of the hips.

Therefore, friends who want slender and firm legs should not blindly reduce fat and ignore targeted training. In addition, these lack of training can lead to the development of leg muscles, making them thicker. It will outline the line of the legs through the training of the leg training, so as to tighten the legs, and the process of tightening the legs is also the process of reducing the circumference of the legs.

So let's share a set of inner thigh shaping exercises. We can use this set of movements to exercise the muscles of the inner thighs, so as to achieve the purpose of tightening the legs.

Exercise 1: Squat

Stand with feet apart, back straight, core tight, dumbbells in each hand, hanging in front of you

Keeping your back straight, keeping your core tight, sit back, bend your knees and squat, stand up when you reach the highest point of the movement

Keep your back straight throughout the movement, actively control the direction of your knees, and keep your knees aligned with your toes

Action 2: Side support split legs

Yoga side support, lower arms and elbows to support the body, upper hands on hips, back straight, core tightened, one foot on a flat bench, calf straight under the bench and close to the supporting leg

Keeping the body steady, don't shake, slowly swing the calf to the highest point of the movement, so that the inner thigh has a certain traction

Then use the inner thigh to lift the calf to recover and feel the contraction of the inner thigh

Action 3: Cossack squat

Stand with feet apart, back straight, core engaged, arms raised in front of chest

Keep your body steady, keep your back straight, shift your weight to one side, push your hips back and squat

Bend your knee until your thigh is parallel to the floor, feeling the stretch in the inner thigh of the other leg

Then try to keep the height of the hips the same, shift the weight to the other side, and complete the movement on the other side

Be careful to slow down your movement speed and feel the pull on the inner thighs as you move your body

Action 4: Side Support Clamping Legs

Side support on a yoga mat, forearms bent and elbows to support the body, back straight, core tightened, thighs bent, feet on the ground, calves straight in front of the calves, feet off the ground

Keeping the body stable, the inner thigh muscles exert force to drive the calf to keep straight and lift up

Pause for a moment at the highest point of the movement, feel the tightening of the inner thigh muscles, and then slowly drop back down to recover

Pay attention to keep the rest of the body as still as possible except for the active leg during exercise

Action 5: Squat left and right translation

Stand with feet shoulder-width apart, lower back straight, core tight, hands clasped and raised in front of you

Keeping your back straight, sit back and bend your knees into a squat until your thighs are balanced with the floor

Then keep your body steady, and slowly move your legs to one side to experience it, and then move in the opposite direction.

Be careful to keep your hips as high as possible throughout the movement

After being familiar with the essentials of the movements and fully warmed up, start formal training, complete each movement under the premise of ensuring the quality of the movement, 15-20 times for each movement, rest for about 45 seconds between movements, 3-5 sets each time, change unilateral Switch sides to complete the action, relax after training, and don't stop immediately.