Summer is the season to show the charming curves of legs, but many girls are at a loss about their slightly thicker legs. We invited fitness coach He Dong to design a very effective 30-minute leg training program for you. This set of stovepipe exercises is carefully extracted from the daily fitness plan of supermodel cindy crawford. As long as you cooperate with a low-fat and low-calorie diet during exercise, you will have obvious effects in 3-6 weeks.

This training plan is to do three groups at a time, each group 10 times (using 5- 10 kg dumbbells) and train twice a week.

1. Side leg punching (reducing thigh fat)

Stand up straight, spread your legs apart, put the dumbbell on your shoulders, squat down and slowly pull your legs out to the right, with your right knee above your big toe (do not exceed your toes), keep it for 2 seconds, keep your upper body upright, move your body, put your center of gravity on your heel, slowly return to the middle, and move your body in the opposite direction. Repeat.

2. Squat jump (overall stovepipe)

Stand with your feet apart, wider than your shoulders, with a dumbbell in front and your center of gravity moving to your heel. After continuing to squat, jump up and raise the dumbbell arm to your head. When jumping up, the elbow joint is locked and the abdomen is closed.

3. lunge squat (outer thigh)

Hold dumbbells on both sides of your body, move your right leg forward at a 90-degree angle, bend your knees until your right knee touches the ground, squat down on your hips, and then slowly restore.

4. Hold the dumbbell and bend forward

Hold your chest out, stand upright with your legs together and put dumbbells in front of your legs. Bend forward slowly until your upper body is parallel to the ground, keep your back straight, focus on your heels, and slowly recover.

5. Windmill kicks

A. Stand up straight, put your arms on your head, turn left gently, with your left foot outward and your right foot forward, lift your heel and keep your right leg and back straight.

B. The left knee is 90 degrees. When your arms move to the sides of your left leg, keep your right foot on the ground and stand back.

Lift your back legs.

Lie flat to the left, put your left hand on your head, tuck in your abdomen, keep your left knee at a 90-degree angle, keep your right hand in front of you, and keep your right leg straight in front of your hips. Keep your legs above your hips for 2 seconds and slowly lower 10 cm.