Standing Toe Touch Exercise Method, You Must Know! One Week Waist Circumference Reduced by 7cm

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Text by: ZOZO | Illustration by: Douzi

Why can't your warrior two pose have your front leg bent to 90 degrees?

Why can't your hands grab your toes and knees extend straight?

Why do you always feel like a disabled person's inspiring version when you practice these poses?

The key reasons all revolve around the quadriceps muscle group, and this muscle group is not only a key point for pose refinement, but it's also medically confirmed to be more prone to causing knee joint inflammation.

So, if you want to improve your poses and be able to climb stairs on your own when you're old, you absolutely need to train your quadriceps.

First, let's introduce you to the quadriceps.

The quadriceps is a muscle group, including the rectus femoris, vastus medialis, vastus lateralis, and vastus intermedius.

Specifically, the rectus femoris attaches to the anterior iliac crest, so it's also a hip extensor.

If the rectus femoris lacks flexibility, it not only limits knee flexion but also pulls the pelvis forward, as you can see in the picture.

This 'domino effect' can occur: the rectus femoris pulls the pelvis forward, which causes the lumbar curve to move forward, leading to waist pain and discomfort.

So, many of you will probably be asking, 'How do I know if my rectus femoris is flexible?' Here's a little rectus femoris flexibility test for you.

Method: Lie on your back with your legs spread apart, bend your right knee, and use your right hand to press towards the outer side of your hip, so that the adductor of your thigh presses down onto the pad, if you can't do it well, let your pubic bone sink towards the pad, hold for 30 seconds.

If there's a gap between your heel and your buttock, it means you need to practice more.

▼ Unlock today's practice!Standing toe-touch exercise, you must know! One week, waist circumference reduced by 7cm

Method: Stand facing the wall, as shown in the picture, one hand leaning on the wall, the other hand pulling the same side foot, stretching the rectus femoris, imagine the rectus femoris being stretched, hold for 1 minute, then switch to the other side to practice.

Method: Hero pose is a strong pose to stretch the rectus femoris, so you need to sit correctly for 1 minute every day. If your knees are uncomfortable, wrap a towel around your knees, and if you don't feel comfortable, you can tilt your torso back to increase the stretching intensity.

Method: Lie on your back on a pad, bend your knees, and hug your knees with your hands, bringing your thighs forward to your chest, hold for 1 minute, and feel the relaxation of the rectus femoris.

Practicing your quadriceps is not only to protect your bones, but it also has another benefit: it can shape the area of your thighs, making them look slimmer and more streamlined. So a good figure and a healthy figure are never contradictory.