Work out your waist and hips and thighs, 4 exercises, make your figure more alluring
Losing weight requires exercise, which is well-known, but at the same time, you need to establish a self-disciplined lifestyle, maintain regular diet and nutrition, and keep a regular schedule. A good figure is not a static state, it is not obtained through fitness, so you don't need to continue exercising and controlling your diet afterwards. This requires us to be stricter with ourselves. Furthermore, in terms of exercise, in addition to aerobic exercise, you need to add appropriate strength training later on. Strength training is mainly to make our bodies more beautiful curves, and have a shaping effect on the body.
A good figure is not entirely given by heaven, although genes account for a part, but most are obtained through subsequent efforts. And a figure obtained through one's own efforts is more admirable. In the process of our posterior effort, we need to make sure that nutrition is balanced at the same time, and control the intake, at the same time, we also need to do aerobic exercise to keep the weight within a reasonable range. Furthermore, we need to do shaping, which can compensate for the shortcomings of the pre-existing conditions, and to make improvements on the parts that are not satisfied with the body. It's not just about the abdomen, any part can be shaped.
Therefore, firstly, we should ensure that our body fat rate is within a reasonable range, or even better than reasonable, then we can start the shaping plan. The reasonable body fat rate is not a rigid standard, it is a flexible standard. For women, if we want our figure to look stronger, the minimum should be controlled at 20%, and after reaching this standard, we can start shaping, and we can clearly feel the changes in the body.
When we reach this standard and do shaping, we can better feel the dynamics of the muscles. Conversely, if the body fat rate is too high, a lot of fat, even if you do specific targeted training on a certain part, it's difficult to see its changes because its shape is covered by fat. From the perspective of shaping, we generally pay attention to the hip, thigh and waist and abdomen because improving these areas will make the overall appearance more obvious, and can make the whole body produce changes.
Exercise one: Squat Lift Leg
First, maintain a squat position, with legs wider than the shoulders, the thighs should be parallel to the ground, hold the arms in front of the chest, bend the arms. Then stand up, while standing up, raise one leg to the side of the body at an oblique angle, the upward height is about parallel to the ground. Bring the legs back to the ground, do a squat, do 15 reps, then switch legs.
Exercise two: Lying Leg Stretch
Adopt the lying position, attach the upper body to the ground, the arms also attach to the body side close to the ground. Raise the legs, upward and bring together to extend, then separately to the side as much as possible to open the legs, then return to the original state, bring the legs together.
Exercise three: Kneeling Back Kick Leg
Adopt a kneeling position, bend the legs, use the knees and ankles to touch the ground, the thighs are vertical to the ground. The arms are extended straight in front of the shoulders, supporting the ground, the waist back keeps straight. Raise one leg upward as far as possible, then slowly return to the kneeling position, and raise the other leg upward to stretch.
Exercise four: Standing Heel Raise
You can use a dumbbell, if you don't have a dumbbell, you can ignore the arm movement, just do heel raises. Stand up straight, with the feet slightly apart, hold a dumbbell with both hands, keep the arms close to the body. Use the body to bring the heels of the feet away from the ground, but don't move the toes, at the same time, do a bending action with the hands, bring the dumbbell closer to the arms. Then slowly lower it, let the foot approach the ground, but the heels always don't touch the ground.
We recommend these four exercises, which can be done without any equipment, if you have conditions, you can also use dumbbells or water bottles to assist in the exercise. Although there are only 4 exercises, they can exercise the waist and hip and thigh parts, so that your figure is more charming.
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