Gene determination, the position where fat is easy to accumulate and the order of fat consumption all depend on personal physique, that is, gene determination. Moreover, women are more likely to accumulate fat in their legs than men, and the metabolism of the human body will drop by 2% every year, and it will drop by about 10% after ten years, resulting in a decrease in muscle mass. Therefore, we should start with persistent exercise to improve muscle mass, reduce irregular eating of high-calorie food (such as skipping breakfast) and lack of sleep. Adequate sleep can make leptin, which decomposes fat, secrete normally. Besides these, it is also necessary to stretch your legs in time and effectively after exercise. Here are some recommended yoga styles, so that you can enjoy strong thighs and slender legs all summer:

Stretch 1: Down Dog Style

This posture is good at first, especially stretching hamstring and calf muscles. From the lower back to the hind leg muscles, all the way to the feet.

You can try to shift your weight from one foot to the other, fix the other knee, and try to do deep stretching.

Stretching exercise 2: low lunge

Start with the downward dog pose, pull your head forward and lunge down. Put your right foot between your hands and take a step forward so that your right knee is perpendicular to your heel.

The left knee touches the ground and the right knee remains motionless.

You can put your palm on the floor, or if you feel flexible enough, you can try to lower your palm to your elbow. Hold this position for at least 10 breaths.

Stretch 3: Stretch with legs in a low lunge.

Next, let's do a deep lunge again, but this time, your chest should be up, not down.

The whole torso should face forward, and the rear knees should be placed on the ground.

When flexibility and balance are not enough, this is a bit tricky:

Reach out and grab your hind foot and pull your body as close as possible. ?

If you feel uncomfortable in your back knee, add a yoga mat or blanket before starting this pose.

Keep this stretch and take 10 deep breaths.

Stretching Exercise 4: Dove Style

Another stretching action of legs, hips and hips is pigeon pose.

Don't worry if you can't do it at first. Take your time and practice more. I promise you will.

If you are flexible enough, or you want to stretch deeper, you can put your upper body and arms in front and put them on your folded front legs.

Stretch 5: Fold forward

You can stand or sit and do forward flexion.

Hands as close to the floor as possible, as close to your legs as possible.

I usually hold my legs, which helps to draw my trunk closer to my legs and really achieve deep stretching.

Stretching Exercise 6: Kneeling and Leg Stretching

This is one of the best stretching exercises for hamstrings and calves.

Kneel on the ground, one leg straight, the other leg backward, knees on the ground.

The straight legs and thighs remain active, and the toes bend in the direction of the tibia. Hold 10-20 breaths and repeat on the other side.

This is very effective for stretching hamstrings, stretching your hind leg muscles and improving flexibility.

Stretch 7: garland style

This position opens the hips and really stretches the inner thighs.

What you should do is to squat as deep as possible, with your feet wider than your hips and your elbows on the inside of your knees, forcing your knees to widen.

Stretch as far as possible, keep your back straight and chest out.

Stretching Exercise 8: Lying Hero Stretching

This action effectively extends to the quadriceps femoris.

Beginners usually find this pose a bit difficult to master, but once they enter the stretching stage, they will feel amazing.

Starting from sitting on your feet, try to lower your torso and put your hands on the ground to support your body.

If it's too difficult for you, spread your legs a little, because the closer you get, the harder it is.

You can also try to use one leg at a time, the other leg can relax, or just put it on the ground.

Stretch 9: Butterfly Style

The last but by no means least stretching movement is stovepipe movement, butterfly.

Beginners, you just try to keep your feet as close to your body as possible and your knees as close to the ground as possible, so that your whole body can extend in depth.

Incorporating these stretching exercises into your daily exercise plan will improve your fitness performance, expand your exercise range, and ensure that you can get the maximum benefit from each exercise. In addition, the legs have become thinner and longer.