When cooking breakfast, I will take time to do leg exercises: akimbo, standing with my legs apart, moving my waist slightly from side to side, pulling the muscles of my feet, and closing my hips, killing two birds with one stone.

B, take easy steps to work

Give your legs a chance to walk every day, and remember to land with your heels first, which consumes more calories than landing with your toes or soles.

C, office chair exercise

If it is convenient, you can beautify your legs in the office, sit in a chair, cling to the back of the chair, raise your right leg to your chest to the left, exercise the inner thighs and improve the lines of your feet. You can also hold your right knee with both hands and pull it up and stick it on your chest, which can increase the metabolism of pelvic bone placement and do it alternately for ten times.

D, go up and down the stairs

Keeping the correct posture of going up and down stairs can make the leg reduction effect reach the limit. When stepping on the second staircase, keep your abdomen straight and your hind legs straight to accelerate fat consumption.

E. Self-leg massage

When soaking your feet in hot water, gently massage the soles of your feet from bottom to top, and then massage them up and down at the calf muscles to accelerate the metabolism of your feet and discharge the waste and water accumulated in your body. Do it for ten minutes every day.

Exercise stovepipe method

Method 1. Legs together, feet on the steps. Lift your heels with your feet, stand on the edge of the steps and stand up straight. Then slowly and continuously contract the calf muscles upward, and then fall down when the calf is trembling and sour. At the same time, try to press the heel down to make it lower than the level of the steps, but don't touch the ground. Wait for the calf to tremble and grieve before lifting it. Try to do this action repeatedly. This is an effective way to stovepipe.

Method two. The left leg lunges forward, and the left foot tries to lift the heel upward; Try to straighten your right leg backwards, with your feet on the ground and your toes forward. Then press down slowly and forcefully until the leg muscles tremble and grieve, and then change the lunge of the right leg, which can also achieve the goal of stovepipe.

Method 3: Lift the left heel upright, straighten and lift the right leg forward, hook the foot upward, pause, and straighten the foot surface until the leg muscles tremble and grieve; Then change your right foot and lift your heel upright, and lift your left leg repeatedly. This method is also beneficial to stovepipe.

Method 4: Lift the heel, open your legs and squat down as much as possible according to your actual physical condition. This action can not only lengthen the calf muscles and ligaments, but also give you a beautiful ankle. Keep your upper body straight, put your hands in front of you naturally, inhale when you lift your heels, exhale when you squat, and then breathe naturally. This method is also beneficial to stovepipe.

Exercise method: thin hips and hips.

This exercise can eliminate the fat above the buttocks, exercise the leg muscles and make the buttocks more stiff.

1, prone, with hands flexed to support the head and toes straight.

2. Push your hips hard and exhale at the same time. Try to lift one foot and keep your feet straight and still 1 sec. Go back to action 1 and lift the other foot according to the same steps. Do it alternately left and right 15 to 20 times.

Note: Don't twist your hips and lift your feet, because it may cause low back pain and fail to achieve the exercise effect. When lifting your legs, you should also contract your abdominal muscles.

Strengthen the waist and buttocks

This simple exercise is good for the waist and buttocks.

1, lie on your back, with your feet waist width apart, your knees bent, and your hands flat on your sides.

2. When exhaling, try to straighten your waist until the breath is completely exhaled, and then return to the action 1 without rest. If the action is coherent, the effect will be obvious. Continue to do 15 to 20 times.

Note: every time you do it, you should use force. After you get used to this movement, your hips can not touch the ground, which will be better.

Beautify hip shape

This exercise can contract hip muscles and strengthen waist strength and leg strength. It is particularly effective in eliminating the fat on both sides of thighs and shaping the bent buttocks.

1, legs together, stand at attention, face forward, hands akimbo.

Step forward with one leg gently and bend your knees 90 degrees. Inhale first, then return to the action 1 when exhaling, change legs and step out, the action is the same, and the left and right feet repeat 15 ~20 times.

Note: Hold your head up and chest out, and keep your back straight. Don't go too far. When the hind legs bend down, keep your knees as close to the ground as possible, but don't touch the ground.