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The most effective part of this kind of fitness is doing aerobics! Tell you a set of stovepipe exercises, which is not troublesome at all and is very effective! Don't tell me I didn't create this slimming exercise! First of all, I didn't make up this exercise. I'm not that capable! Secondly, I have recommended it to others, and the effect is remarkable!

"Developed" legs are frustrating, and hiding them is not a long-term solution. Then, try the following leg exercises to make your strong thighs lose 3CM in three weeks!

1, the thigh is thin inside and outside.

Starting from standing at attention, open your feet about 70 cm and put your hands on both sides of your legs. Turn right 90 degrees around your feet, then return to the starting position and do it again in the opposite direction. At the beginning, pay attention to the muscles of the inner and outer thighs, and twist back to the original position at a speed of 1 time within 2 seconds. The goal is to do it five times in 10 second.

2. Before and after thin thighs

Stand at attention with your hands on your waist. On the count of 3 seconds, lift your toes and bend your knees as much as possible. At this time, pay attention to your balance and the muscles in the front thigh. Lift your toes for 2 seconds, return to your original position, and pay attention to the back of your thighs. The goal is to do it twice in 10 second. Don't rush for success, exercise within your tolerance.

3. Front side of thin thigh

Stand at attention with your hands on your waist. The number of sides is 1 2, and the right foot takes a big step forward. At this time, you can lift the heel of your left foot. Pay attention to the muscles in the front thigh. On the count of three, return to the first position. Count to 1, 2, 3, and do it again with the other foot. At the beginning, the goal is to do it three times in 10 second, and then gradually get used to speeding up.

Exquisite leg sports are popular in Japan.

Slim and graceful, with beautiful legs, is what every woman pursues and yearns for. The following set of exercises is easy to learn and effective, which is deeply loved by Japanese female college students. As long as you keep exercising for 9 minutes every day, you will feel brand-new.

First, the front thigh (60 notes)

1. Stand up straight, put your hands behind your head or behind your ears and take a deep breath.

Step forward and squat at the same time. Keep the upper body upright, exert force on the front thigh, pause, inhale and restore. Left and right legs alternate.

Second, the back of the thigh (60 seconds)

1. Bend your knees and elbows and lie prone. One leg supports the body on one knee, the other leg is lifted, in line with the body, and inhales.

2. Bend the calf while exhaling, and tighten the muscles at the back of the thigh at the same time, and stop and recover. Left and right legs alternate.

Third, the buttocks (60 seconds)

1. Hold the ground with both hands, with one leg bent and the other leg bent as close as possible to the abdomen. Don't lift your back and inhale.

2. While exhaling, lift the legs in front of the chest and abdomen backwards until the thighs are in line with the trunk and the hips are forced. Alternate left and right legs 10 times.

Fourth, the inner thigh (60 seconds)

1. Lie on your back with one leg bent on your knees and the other leg straight up.

2. While inhaling, slowly spread the high leg outward and tighten the muscles on the inner thigh. Exhale, restore. Alternate left and right legs 10 times.

Five, calf (30 seconds)

1. Stand on the steps with your feet slightly apart, with your heels drooping and inhale.

2. Lift your heel while exhaling until it is level and pause. A person with a good sense of balance can do it with his hands on his waist, but he can't bow his back.

The shape and function of the calf have a very important relationship with the muscles at the back of the calf. Therefore, to change the shape and effectively improve the function of the calf, it is mainly to exercise the calf muscles. The following are targeted leg reduction exercises.

1. Follow the toes on the ground.

2. Jump rope without touching the heel.

3. Do continuous upward bounce in the bunker.

4. Walking with heavy toes.

5. The shoulders are loaded and bounced in place.

6. Stand upright with one leg and bend with one leg, and stand on the edge of a ladder, stool or any object more than 20 cm high with the heel suspended. You can hold the wall with your hands, or put a chair beside you to keep balance. Stand on tiptoe at the speed of slowly counting to five, but stop at the highest point, and then slowly put down your heel at the speed of slowly counting to five until the lowest point. Wait until you do it as many times as you want, and then switch sides. Do what you can, but it is best to do at least three or five groups at a time.

Lean muscles and calves, only do it for one minute every day.

Muscular women are most worried about the hard meat on their legs and not feeling fat. The following tips may give you some inspiration.

Find a table (as long as it can rest your legs), lift one leg and put it on the table, with the leg at a 90-degree angle. Don't kick hard, pat the inner thigh gently. If there is soft vibration, then you need to do the following exercises.

Take a bottle of mineral water in each hand, hang down your arms naturally, put your legs together naturally (without splayed feet), hold your chest out, keep your upper body straight, slowly take a big step forward with your left foot, shift your center of gravity to your left foot, bend your left knee and squat down. You can't touch the ground with your right heel. Breathe slowly and then retract your left foot. Stand still and repeat with your right foot. Do about 20 left and right.

This simple exercise can be done in any clean corner during lunch break. Do 20 before going to bed at night, each time as long as 1 minute.

However, even the best method is not immediate. You should stick to it! So do it now! Having said so much, I hope it will help you! Hope to adopt!