1, sitting leg lift: action points: feet are shoulder-width apart, slightly out of shape, and the knee joint points to the toe (the lower back is close to the back of the chair). Bend your knees 90 degrees on the inner thigh, and then restore. Be careful not to cross your toes at the knee joint. It is best to do 3-4 groups, 12- 15 times/group.
2, standing hip extension: action points: the whole action process is not very difficult, just pay attention to the hip flexion in place, when kicking back, try to fully stretch the hip, knee and ankle joint, so that the gluteus maximus can make better efforts. It is best to do 3-4 groups, 5 times in each group.
3, prone leg flexion: action points: when bending the leg, be sure to let the heel try to get close to the hip, and slow down when lowering and recovering. It is best to do 3-4 groups, 15 times/group.
4, in-situ weight-bearing step squat: action points: always tighten the abdominal core muscles throughout the process. When squatting, the legs of the front legs should reach 90 degrees as far as possible, and the knees should lean to the toes but not exceed the toes. The hind legs are bent at an angle to the knees. It is best to do three groups, 15-20 times as a group.
Five kinds of sports that you can do at home:
Sit on the floor, legs straight, waist straight: half hips walk forward, back can't be lowered, legs can't be bent, and hands can't walk. All the above exercises are helpful to reduce thigh obesity.
Put your legs together, put your hands on the wall, and keep your legs straight. First, extend your hips outward for 8 seconds, and then face the wall for 8 seconds. This repetition will not only make your hips curve, but also have the effect of abdomen contraction, and the lower abdomen will gradually flatten.
Hold the handle with both hands, put your legs together, keep your knees straight, hold your chest out, close your hips, and tilt your upper limbs backwards. Hold this position for 3-50 seconds at a time. Repeat this action repeatedly, and the hip muscles feel sore. Practice for more than 2 minutes, several times a day.
Hands akimbo, left leg backward, make you feel comfortable. Stand back with your right leg taut and your feet on the ground. When standing forward, press down, keep your upper body straight, bend your left leg, and bring your knees forward close to your right leg. The left and right legs alternate back and forth.
Lie on the bed with your hands at your sides. Lift your right leg and keep your toes straight for about 50 seconds. The left and right legs are interchanged.
Strengthening hip exercises can enhance the beauty of leg lines. I wish you the expected results as soon as possible.