Leg stovepipe exercise: These exercises are all done standing up. Please spread your feet shoulder-width apart. Then, lift your right foot about 45 degrees and hold it for 6 seconds. Let its hands sit naturally. Take turns at 15-20 times! This will help you lift your hips.

Step forward with your left foot, then keep your right foot 15 times, and stop 16 seconds each time, so as to reduce fat in the inner thigh muscles.

Put your hands on your hips, then lift one foot to the abdomen, stretch forward for about 5 seconds, and take turns with your feet 15 times, which also has the effect of lifting your hips.

Face the wall, then lift your right foot with your right hand for 5 seconds, and press your left hand against the wall. Do it with your left foot. About five times. This can also make your inner thigh muscles stronger.

first episode

Step 1: Take a drink bottle in each hand, naturally hang your arms at your sides, put your legs together, and stand with your back straight.

Step 2: Keep your upper body straight, exhale while your left foot slowly takes a big step forward, shift the center of gravity to your left foot, bend your left knee and squat. Be careful not to touch the ground with your right heel. Then slowly restore the original standing posture and exhale at the same time. Then take a step forward with your right foot and repeat the above actions. Repeat left and right feet 10 times.

Step 3: Stand still for a few seconds in the semi-squatting position, then exhale and return to the original standing position.

Note: this action is very effective in tightening the muscles of the inner thigh, with the focus on the movement of the body's center of gravity; When the upper body tends to step forward, move the center of gravity forward. Be careful not to take a big step. If you take too big a step, you will easily lose your balance when you return to your original posture.

Second set

Step 1: Stand with your feet shoulder-width apart and your back straight. Take a drink bottle in each hand and lift it to your shoulders. Be careful not to bend your wrist at this time.

Step 2: bend the femoral joints and knees on both sides while inhaling, and slowly squat down. At this time, pay attention to the direction of knees and toes; Squat until your thighs are parallel to the floor, then exhale and slowly return to your original standing position. Repeat 10 times.

Step 3: Put your hands and knees on the ground and take a prone position. Lower your chin, slowly lift one foot as high as possible, bend your knees slightly, and then slowly lower it. Change your feet and do the same action, and do 10 foot interaction respectively.

Note: this action can tighten the muscles of the front thigh and buttocks. The key point is that when squatting, pay attention to the hips protruding backwards, and the knees should be bent in the same direction as the toes. Don't push too hard, so as not to burden your knees. When your thighs are parallel to the floor, you can stop squatting.

Thin the whole thigh

Stand at attention with your hands at your sides. Bend your knees and touch your toes with both hands (don't push too hard at this time). The trick is to bend your knees, not your back muscles. Then gently return to the original position. This action takes about 3 seconds. At the beginning, you should aim at 1O seconds for three times, and then accelerate after you get used to it.

Inner side of thin thigh

Starting from the posture of standing at attention, take a step forward with your right foot and bend your knees slightly. Put your hands on your waist. When jumping, the left and right feet are exchanged (pay attention to keeping your back straight at this time). Jump up and switch feet, and count one and two at the same time. At the beginning, 10 seconds to do 10 times, and then get used to it and speed up.

Lateral thin thigh

Stand at attention. Lift your right foot to the right and your left hand to the left. At this time, pay attention to the balance of the body. The trick is to kick hard. Gently return to the original position. Do it again on the other side. This action takes about 2 seconds. At the beginning, aim to do it five times in 10 second, and then accelerate after getting used to it.

Standing, leg flexion and abduction

The walking support is upright, the movable leg is lifted and abduction, and one leg moves alternately. 10 ~ 15/ leg/group.

Note: Keep your body and support 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. Just abduct the muscles outside the thigh and tighten the buttocks (the abduction angle of the leg will vary according to the flexibility).

Arrow squat

Stand upright, move your legs forward and squat, and move your legs alternately and repeatedly. 10 ~ 15/ leg/group.

Precautions: Keep the upper body upright, tighten the waist, abdomen and buttocks, the thighs are parallel to the ground, the calves are vertical to the ground, and the arms are akimbo or gently support the exercise legs to maintain balance. Load can be carried out according to personal strength (lifting heavy objects and raising the height of hind legs).

Stand down and lift your legs.

Bend down and kneel on the mat, move your legs back and move one leg alternately. 10 ~ 15/ leg/group.

Note: You can support your body with straight arms or elbows. Don't arch or sink your back. Tighten the waist, abdomen and buttocks. After exercising your legs, lift them to your hips and the back of your thighs and tighten them (the height of your legs will vary according to your flexibility). Control your legs when exercising, and don't throw your legs backwards.

Stovepipe exercise that can be practiced at any time [

Step 1- Thigh thinning: toe exercises

Tiptoe exercise can stimulate calf muscles, eliminate excess fat, make calves thinner and lines softer. 1, sit in a chair about 1/3, put your toes on the raised platform and press your heels down as much as possible.

2, then the toes, calves, heels as high as possible, and quickly repeat this set of actions.

◆ The second step-the ankle becomes slender: the sole of the foot is rounded.

The action of drawing a circle on the sole of the foot has the effect of thinning the ankle and making the leg beautiful.

1. Sit with your feet straight and your heels and knees together.

2, with the heel as the axis, the sole of the foot slowly draws a circle to the left.

◆ Step 3-Longer legs: Cross your legs and lower your waist.

Stretching the muscles behind the knees and strengthening the muscles here can make the legs more slender.

1, feet cross at knees.

2. Press the upper body down until the fingertips touch the ground.

3, the body is soft, you can also try to gently stick to the ground with your palm.

Section 1: Keep your body stable with the back of the chair as the support. (pictured)

The first step: the upper body is upright, the back of the chair is handled well, the left leg is lifted forward as far as possible, and the right leg supports the weight of the body;

Step 2: Swing the lifted leg back and forth. As the leg swings, the knee joint stretches and contracts.

After doing the above two movements 16 times, alternately do the same movement with your right leg 16 times.

The second thigh and hip movement (pictured)

Step 1: Take elbow and left knee as the body support, and the calf and instep are close to the ground;

The second step: abdomen, waist straight;

Step 3: Lift the right leg, straighten the calf, and keep a certain angle between the sole of the foot and the calf;

Step 4: contract the muscles of the back and buttocks of the thighs and lift the calves and thighs;

After doing 16 times in the fourth step, alternate the other leg, 16 times.

The third quarter hip movement (pictured)

Step 1: Lie down with your head resting on your arm;

Step 2: lift your right leg and keep your right hip close to the ground;

Step 3: Bend the soles of your feet and knees and try to keep your heels close to your hips.

Step 4: Straighten the calf slightly, repeat the previous movement 16 times, and then do the left exercise 16 times.

The fourth quarter inner thigh movement (pictured)

The first step: lie on your side, straighten one leg that sticks to the ground, turn your leg, and your knees face forward;

Step 2: bend the thigh and put your foot on the back of the calf of the other leg;

Step 3: The muscles in the inner thigh contract, lift and lower one leg that touches the ground, repeat this action 32 times, and then do the other leg action 32 times.

The fifth lateral thigh movement (pictured)

Step 1: Lie on your side with your elbows supporting your head;

Step 2: straighten your legs with your right hip and knees facing forward;

Step 3: Lift the right leg up and down, and there is a feeling of squeezing on the outer thigh and buttocks, 16 times; Then, do the same action on the left, 16 times.

The sixth quarter gluteal muscle movement (pictured)

The first step: the action is the same as the first step in section 5.

Step 2: Lie on your side, with your knees slightly bent to the abdomen, so that the upper hip bone faces straight ahead;

Step 3: Lift and lower the upper buttock 16 times and then alternate the other side 16 times.

Section 7 Hip relaxation exercises

Step 1: Lie flat with your left knee bent and your arms straight.

Step 2: Place the right leg on the left leg, with the condyle as the support, and press the right knee outward.

Step 3: In order to increase the elasticity of the body, put your hands on the back of your left leg, keep your toes straight, keep your calves as close to your chest as possible, and keep your right leg posture unchanged.