What is the Experience of Having Slim Legs? 4 Key Exercises to Slim Your Legs

The editor would like to ask the beauties, what is the experience of having slender legs? A large number of answers will follow, and the most are to be able to wear a variety of clothing, which is why shaping slender legs is the pursuit of every fitness girl. Although the shape of the legs is related to genes, the thick lines of the legs can be changed through later exercise, making the lower and upper body proportions more balanced.

To effectively slim legs, we need to control our daily diet, keeping the daily intake less than the heat consumption. In the process of losing weight, we need to control and stabilize the heat deficit and not exceed it. We need to do regular exercise to expand heat consumption. The two factors combined will better achieve the purpose of losing weight and slimming legs.

How to better control diet

First, we need to adjust our diet habits, keeping our diet in a stable and reasonable state, eat less fried foods, reduce heat intake, control and grasp the heat deficit, and use exercise to consume excess heat. Share 4 bedtime exercises, exercise 3-4 times a day, so you can slim your thighs while lying down.

Exercise One: Supine Leg Extensions

Lie on your back, extend your arms downwards and place your palms down, and raise your legs vertically upwards, vertically to the ground.

Tighten your core, and your legs do an opening and closing action, the speed should be slow, the maximum range stretches the leg muscles.

Train with 3-4 sets, 15-20 reps each.

Pay attention to keep your back close to the ground, during the action, do not raise your lower back.

Keep your head down during the whole action, tighten your core muscles, ensure your head does not rise.

Exercise Two: Side Lying Hip Raises

Lie on your side on the ground, one arm placed on the front side of your body, the other arm bent at the elbow placed on your chest, your legs bend behind, your feet up and down overlap.

Tighten your core, maintain the stability of the body, and raise your non-supporting leg, your feet close together.

Pause at the highest point for several seconds, maximize the stretching of the leg muscles.

Then contract your hips, return your non-supporting leg, repeat the action.

Do 3-4 sets, 12-15 reps each.

Pay attention to the stability of your side body, do not make your body twitch, keep your feet still, use your hips to move your legs upwards.

Exercise Three: Prone Leg Raises

Lie on your stomach on the ground, your arms are straight downwards and close to your body, your legs are straight downwards, your feet are on the soles, tighten your leg and hip muscles.

Tighten your core, and your legs exert force, raise your calves upwards until your calves and ground are vertical.

Pause at the highest point for several seconds, maximize the contraction of your back legs and hip muscles.

Then slowly lower your legs, return to the starting point, repeat the action.

Suggest a training intensity of 3-4 sets, 10-15 reps each.

Keep your knees above your joints fixed, raise your calves upwards.

Exercise Four: Supine Alternating Leg Kicks

Lie on your stomach on the ground, your arms are straight and downwards, your palms face down, your knees are bent, maintaining a 90-degree angle between your lower legs and ankles.

Tighten your core, and your left and right calves alternate up and down actions, feel the force of your hips and legs.

Do 3-4 sets, 12-15 reps each.

Keep your upper body above your hips tightly fixed, tighten your core, and feel the force of your leg muscles.

The above 4 actions, you can complete the number of sets while watching TV, during the action, you need to ensure that each action is correct and in place, the action speed is slow, the maximum contraction and stretching of the leg muscles, continue the tension of the leg muscles, it is suggested that friends can practice a little every day, your thighs will become thinner in a short time. If you add weight training during training, the effect will be better.

Combine these actions with this resistance band, the effect will be even better!