1, supine wave leg
The first movement, let's introduce a training movement that needs to be done on the back. First, lie on your back and put your hand next to you. After these actions, straighten your legs and lift them. Then you can complete the training action of this wave leg as shown in the figure. This is a very high test for the flexibility of our legs, so before you do this action, try to stretch your leg muscles and stick to this action for a long time, which will be beneficial to your training effect.
Step 2 lift your legs alternately on your back
After finishing the above actions, continue to stay in the supine position to complete this leg lift. Or keep our bodies in the supine position, and then straighten our legs and lift them. After the leg lift, we need to do a leg lift alternately. If you can't, just refer to the picture demonstration we gave to complete this training action, slow down your training action and feel the constant tension in your legs.
3. Hip bridge
Hip bridge is a classic common action for us to exercise our legs. When we do this hip bridge, we keep our bodies in a straight line at the peak and then stay for a while. Try to make you stay longer. If you think this action is a little difficult for you, then you can hold our waist with your hands as shown in the figure and try to make you stay longer.
4, supine support unilateral leg and hip.
The name of this action is a bit long, because we want everyone to understand this training action more intuitively. If you still don't understand, take a look at our detailed picture demonstration. On the basis of our last move, you need to hold your hands on your waist, and then straighten your unilateral leg to make a unilateral hip bridge. Similarly, stop this one-sided leg-lifting hip bridge for a while to reach your physical limit, and then we will switch to the other side and do it again.
5. Bend down to support your knees and lift your legs.
When we do this action, we need to complete two small moves in succession, one is to lift our knees, and the other is to lift our hind legs. If you don't understand, just look at the detailed picture demonstration we gave.
When we do this action, we first need to keep a kneeling position with straight arms bent, then we need to do a unilateral knee lift, and then lift this leg backwards and upwards. When one leg is finished, we switch to the other side and finish it again.
Every time you practice stovepipe, you should practice it several times or more. If you want to achieve the effect of reducing fat as soon as possible, it is best to cooperate with some other efficient fat-reducing training actions. After doing these exercises, don't forget to stretch your legs, which will make your legs more beautiful.