For women, they always want to bridge their hips and don't want to thicken their legs. They are too worried that the training of hips and legs will make their legs thicker. In fact, it is difficult for women to gain muscle. Usually, those exercises will not only make the legs thicker, but also tighten the leg lines and raise the hips. With the elevation of the hip lines, the legs will look slender and beautiful. For men, it is always thought that the lower limbs can be developed and powerful, but it is too painful to practice legs. In fact, there are many kinds of leg training methods. If you are afraid of being tired, you can start with your bare hands and stick to it for a long time, and you can get good results instead of going to the gym.

Action 1: Lie on your back with one leg buttock bridge (20 times), with one heel on the ground and the other leg straight, with the hips and body in a straight line and the straight legs kept in a straight line from head to hip to toe. When the hips are raised, the upper back supports the ground, and when falling, the back is attached to the ground, but the hips are suspended.

Action 2: Stand with one leg straight (15 times), lean forward, stretch your back with your hands down the supporting leg, and push your hips back as far as possible. Push your hips and stand up. Action 3: One-leg Bulgarian Squat (15 times, performed by changing sides) This action can not only develop leg muscle strength and increase muscle volume, but also improve the sense of balance and increase the softness of hip joint. Stand still (keep a certain distance from the stool at the back), then step back and lift one foot. You can put a cushion under the knee of the hind leg on the stool at the back. When squatting, the knees should touch it every time to keep the knees of the front legs in the same direction as the toes.

Action 4: straight leg hard pull (20 times to exercise gluteus maximus and hamstring muscles, tighten thighs and raise gluteal line. Stand with your feet apart, tighten your core, keep your arms close to your body, bend your legs slightly, and don't lock your knees forward. Bend your upper body parallel to the ground, and tighten your hips to drive your body to stand up straight. After pulling up, the shoulder blades retract and clamp the hips.