For urban white-collar office workers, they sit for 8 hours every day, not only sitting, but also sitting sideways and crossing their legs, right? In fact, a lot of local weight gain is caused by your poor sitting posture. You always look particularly fat in shorts, and wearing tight jeans is even more damaging to the lines! Today, Bian Xiao will teach you four tricks to effectively tighten the outer thigh and eliminate the basic exercise that saddle meat must practice every day. It is necessary to practice these four basic skills on the outer thigh. So, what is saddle meat? Saddle meat, as its name implies, is the meat near the saddle when riding. This part is near the hip on the outside of the thigh. It is two stubborn fats that are difficult to eliminate because of sedentary, lack of exercise, poor sitting posture and poor circulation in the lower body. You can imagine what a beautiful picture it is to have a slim upper body and waist. As a result, a large piece of buttocks protruded. In any case, Bian Xiao dare not look at it. External rotation of thigh

Action essentials: 1, lie on the right side first, pay attention to the elbow position, it must be directly below the shoulder joint, the right knee is bent, the left ankle touches the right ankle, the body is straight, and the abdomen is adducted; 2. At the beginning of the action, touch the knee of the left foot above the knee of the lower foot. Without stopping, go straight back to the position where the heel touches the heel. Continue this action 18-20 times. Practice changing sides after the end, at least 3 groups.

Side leg lifting exercise

Action essentials: 1, lie on the right side first, pay attention to the elbow position directly below the shoulder joint, and don't bow your stomach; 2. At the beginning of the action, inhale, lift your left foot toward the ceiling, and exhale, with your left foot forward. Continue this action 18-20 times. Change feet after the end, at least 3 times on each side.

Front cross-legged exercise

Action essentials: 1. First, take a four-legged kneeling posture, with the palms of both hands directly below the shoulder joint, and the knees of both feet open and hip-wide; 2. When the action begins, lift your right foot backwards. When exhaling, step your right foot in front of your body to the outside of your shoulders. Inhale and lift your feet back. Pay attention to the stability of the core during the action! Repeat this action 14- 16 times before changing feet, at least 3 times on each side.

One-leg side leg lift

Action essentials: 1. Support the ground with your right palm, with your right palm directly below the shoulder joint, your left hand raised to the ceiling, your right knee directly below the hip joint, your left foot straight, your back and hips straight without hunchback, and your abdominal core exerting force; 2. When inhaling, lift your left foot up to almost the same height as your body. When exhaling, slowly return your toes to the floor and repeat this action. During the movement, keep the abdominal core strong and the pelvis fixed without shaking. Continue to do this action 12- 16 times, and then do it on the other side, at least 3 groups.

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