Many friends told me that he wanted to exercise his legs, keep the fat away from him and restore his legs to a charming state. In fact, when we exercise our legs, we should not only focus on reducing fat, but also strengthen our legs properly, so that our legs will become flexible and powerful. If you want to make your fat-reducing effect more obvious, you should do some aerobic training besides some high-intensity interval training exercises, so that your fat-reducing effect will become obvious.

However, if aerobic training is carried out for a long time, muscles may be lost with fat. At this time, we need to do some targeted training actions to help us lose the fat in our legs and ensure that the muscle content in our legs is reduced.

We'd like to recommend some leg exercises to you. These exercises can not only exercise the legs, but also exercise the buttocks. While helping us burn fat, it can also reduce the loss of muscle content in our body.

1. Squat take-off: The name of the first action is squat take-off. This action can not only exercise our hips, but also exercise our legs. In addition to helping us burn the excess fat in the lower body, it can also help us strengthen the physical strength of the lower body. When we do this action, we must jump high enough, so as to exercise the explosive power of the body and contribute to the training effect.

2. Squat and short pause: The name of the second action is squat and short pause. Many friends may not understand this action accurately by looking at the name of this action, so you can look at our detailed picture demonstration and try to do this action according to the content of our picture demonstration. Before doing this, we need to spread our legs shoulder-width apart. Of course, you can also separate them a little wider than your shoulders and decide your training posture according to your sports preferences.

After maintaining the basic posture of a squat, we will complete a squat. When we squat to the limit of your body, we will keep this static action unchanged. Of course, this kind of static action is only a short-term static action, and you should choose your own stay time according to your actual physical condition.

3. Take-off knee touching palm: The name of the third action is take-off knee touching palm. Look at the name of this action. Everyone knows that this action refers to touching the palm with your knees when you take off. This action is a bit similar to our squat take-off, but it will require more explosive power of our bodies, and our overall fat burning effect will become better. We can put our palms on our waist and try to touch them with our knees when we take off. You can also refer to the picture to do this action.

4. Squat side kick: The name of the last action is squat side kick. This action requires us to complete a side kick immediately after completing a squat. When we do this movement, we must make both movements standard, and at the same time, we need to keep our backs straight during the whole movement, so that our movement will become more effective.