First of all, hold the ball and lift your legs:

1, stand up straight, hold the ball with your right hand, and lift your left hand straight and parallel to your shoulders.

2. Within the controllable range, lift your right foot off the ground, to the right side of your body, and keep balance and abdomen. Put your legs down, but don't touch the ground.

3. Repeat right leg 10 times.

4. Hold the ball with your left hand and repeat the action of the right leg above.

5. Do 10 exercises on the left and right legs twice.

Through this group of exercises, focus on our center of gravity balance.

Second, the leg balance:

1. Stand up straight and put your hands on the back of a bench or chair.

2. Lift your right leg to the right side of your body and straighten your feet. Put down your right leg, but don't touch the ground. Lift your right leg to the other side.

Keep balance and don't swing your legs up and down.

4. Repeat 25 times on each side.

Third, the fitness ball:

1, put a board on the ground, and put your palm flat on the board, facing the floor. Stand up, put your legs on the fitness ball, bend your arms and abdomen so that your back doesn't arch.

2. When the body reaches balance, lift the right leg about 50 cm high. Put your right leg down naturally, don't touch the ball, and immediately lift your right leg again.

3. Do the left and right legs 10- 15 times.

Round fitness balls can improve the difficulty of maintaining balance in legs and train the sense of balance in center of gravity. During training, muscles relax, accelerate fat burning, and stovepipe faster. At the same time, through the support of the body, the arm can exercise the original loose meat.

Fourth, squat leg lifts:

1, stand straight and back against the wall.

2. Stretch your arm forward, choose a contact point, and then go straight ahead.

3. Stretch your right leg forward and raise it to a horizontal position, as parallel as possible to the ground.

4. The knee of the left leg is slightly bent, and the heel and toe are off the ground. If you can stand on tiptoe and make the instep form a right angle with the calf, the thigh and hip muscles will get better exercise effect! Slowly descend and become a sitting position. With the support of the fitness ball, slowly lift your left leg up and down.

5. Slowly return to the standing position.

6. Do 10 exercises on the left and right legs for 3 times.

Squat and lift a series of movements, strengthen the muscle exercise of thighs and buttocks, and make the lines of thighs and buttocks smoother. This action can quickly reduce the excess fat in the thighs and make the hip curvature more obvious. Pear-shaped MM should pay attention!

Do you feel sore and numb all over? I suggest you shake your muscles properly after each exercise. Maybe you didn't feel sore at that time, but MM who just started intensive training will feel it when she gets up the next day. So, after exercise, you need a relaxing space. Proper cushioning will be more conducive to the next exercise and the exercise will last longer. Otherwise, exercise may be in vain, and thick legs may become thick instead of losing fat after exercise.

Five, half squat forward:

1, in a spacious place, your feet are apart, wider than your shoulders, your toes are outward (outside the soles of your feet), and your knees are beyond your toes.

2, straight back, chest, abdomen.

Keep this posture, one step at a time, expand your steps as much as possible, and then turn around and walk back to your starting position.

4. Complete 20 steps, or until your feet are sore.

Half-squat forward movement is beneficial to exercise your inner thighs and buttocks, and make your leg muscles and buttocks muscles firmer. I suggest you choose a relatively empty room or office corridor when doing this action, which has enough space to increase the distance ahead and improve the intensity of exercise.