13 Glute and Leg Exercises, 20 Minutes a Day, Just Need a Chair
Many fitness enthusiasts' perfect figures are simply because they work harder than you think. If you can realize this in time and not fall behind in the starting line, it won't be so difficult to become one of them.
Let's take a look at this fitness enthusiast today, whose figure is so outstanding, not only is she tall and slender, but also slim and stylish, and she looks good no matter how you look at her. How did she achieve this? Let's take a look!
This fitness enthusiast not only has an outstanding figure herself, but she often posts fitness videos on the internet, hoping that more and more people will be as outstanding as her. Let's learn 13 exercises for the buttocks and legs together today.
Below each action, maintain a hold of 40 seconds, with a 20-second rest in between. The entire process takes about 20 minutes and will not take up too much of your time. You only need a long chair to prepare.
In addition to a chair, you also need a yoga mat. Recommend this affordable and practical yoga mat!
Action 1: Stand up straight, with your feet apart slightly wider than your shoulders, your arms crossed over your chest, and your hands resting on your shoulders. Keep your upper body upright, and bend your knees and lower your body repeatedly, then stand up straight.
Action 2: Lie on the mat, with your arms at your sides, at a certain angle close to the mat, bend your knees and lift your legs, with your feet resting on the chair, through abdominal and waist muscle strength, lift your hips and abdomen down, repeat this action.
Action 3: Stand with your back to the chair, keep your left leg straight, lift your right leg, put the sole of your right foot on the chair, hold your arms with your hands crossed over your chest, keep your upper body still, bend your left knee and lower into an arch, and repeat this for 40 seconds, then rest for 20 seconds and switch sides.
Action 4: Start with the same action as Action 1, but maintain support with your right leg and pull your left leg back, let the toes of your left foot touch the ground, bend your left knee and lower it repeatedly, repeat this for 40 seconds, then rest for 20 seconds and switch sides.
Action 5: Stand with your back to the chair, extend your right leg, and lift your left leg, extend your feet to meet the ground, and extend your arms forward. Through the force of your right foot, shift your center of gravity to the right side, and let your left foot leave the ground, and repeat this for 40 seconds, then rest for 20 seconds and switch sides.
Action 6: Lean your body against the chair, extend your arms to the sides, and support your elbows on the chair. Keep your other parts still, your hips and abdomen are straight, and your thighs and lower legs are at a 90-degree angle, and then return to the initial state. Repeat this for 40 seconds, then rest for 20 seconds and switch sides.
Action 7: Place your right foot on the chair, your left foot on the ground, raise your arms forward. Through the force of your right foot, shift your center of gravity to the right side, and let your left foot leave the ground, and repeat this for 40 seconds, then rest for 20 seconds and switch sides.
Action 8: Lie on your side with your right arm bent at the elbow, supporting your forearm, your left arm slightly bent, and your left hand resting on the side of your thigh. Maintain this posture for 40 seconds, then rest for 20 seconds and switch sides.
Action 9: Stand with your body facing the mat, extend your right leg, and bend your left leg slightly, point your toes to the ground, and cross your arms at your chest. Keep your upper body still, pull your left foot back, and let your left foot touch the ground, and bend your right knee into an arch, then return to the initial state. Repeat this for 40 seconds, then rest for 20 seconds and switch sides.
Action 10: Stand up straight, with your feet slightly wider than your shoulders, with your feet pointing outwards, with your arms naturally at your sides. Bend your knees and lower your body repeatedly, and let your hands clasp at your chest, then stand up by jumping, and let your arms naturally drop down, and repeat this action. Repeat this for 40 seconds, then rest for 20 seconds and switch sides.
Action 11: Lie on your back on the mat, in the same state as Action 2, but with your feet resting on the mat. Keep your hips and abdomen raised, and let your legs open to the sides and then close again, repeat this action.
Action 12: Lie on your side with your upper body leaning on the chair, your arms extending from the bottom of the chair, your knees bent, and your feet off the ground. Through the force of your waist and abdomen, let your legs lift upwards, and your lower legs and thighs are at a right angle, repeat this action.
Action 13: Finally, let's learn the last action, you need to lie on your side on the chair, extend your arms, and let your hands hold the edge of the chair to maintain balance, your right leg bends into a kneeling position, and your left leg extends downwards, letting your toes leave the ground. Keep your other parts still, and let your left leg lift back and shake twice, repeat this action. Repeat this for 40 seconds, then rest for 20 seconds and switch sides. Today's actions are quite a lot, let's digest them, learning is not the purpose, persistence is the key!
—Persistence is the key—
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