4 Exercises to Relieve Tight Thighs, Make Legs Firmer, and Reduce Leg Circumference
In the process of fat reduction and shaping, there are always a few areas that people tend to focus on, and they always hope that these areas become more slender and firm. Legs are often one of these areas. Many friends want their legs to be firm and slender, so they try various methods, such as doing leg exercises to help them achieve their slimming goals.
Although leg training itself is not wrong, when shaping the legs, we cannot ignore the body fat rate. For most people, a high body fat rate is the main cause of thick legs. In this case, to slim the legs, it's necessary to do a comprehensive fat reduction, rather than relying on a few leg exercises to make the legs thinner.
Furthermore, as the body fat rate decreases, the fat in the legs will also decrease, and the legs will naturally become thinner. However, we also need to consider the problem of leg slackness, especially the slackness of the inner thighs. This slackness is caused by the speed of fat reduction, and also by the loss of muscle in the thigh muscles. Therefore, after successful fat reduction or for friends with a low body fat rate but tight thighs, the main focus should be on leg training, with the purpose of making the slack thighs firm, which is also an important step in slimming.
In summary, to slim the legs, there are two problems to solve: one is comprehensive fat reduction, and the other is targeted leg training. As for how to reduce fat, we can simply control the diet and calorie intake, and then use regular exercise to expand the calorie consumption. The combination of the two will create a calorie deficit, and maintaining this negative calorie balance will gradually make us lose weight.
Therefore, below is a set of exercises for friends with slack inner thighs or a low body fat rate but tight thighs. Just persist, and you can do it in 4 exercises.
Exercise 1: Wide-Stance Squats (15-20 reps)
- Stand with feet approximately twice the width of your shoulders, back straight, core engaged, and hands clasped in front of your chest.
- Lower your hips by bending your knees until your thighs are parallel to the ground or slightly lower, then stand back up.
- Throughout the movement, keep your back straight and pay attention to the direction of your knees and toes.
Exercise 2: Three-Segment Lateral Lunges (8-10 reps per side)
- Stand with your legs slightly apart, back straight, core engaged, and hands clasped in front of your chest.
- Maintain stability, keep your back straight, and lower your body by stepping out one large step to the side and bending your knees, until your thigh is parallel to the ground, then rise back up.
- Then step out to the side and bend your knees again, and lower your body until you are back to the side position.
- Throughout the entire movement process, keep your back straight and pay attention to the direction of your knees and toes.
Exercise 3: Wide-Stance Depth Jump Squats (15-20 reps)
- Stand with your feet approximately twice the width of your shoulders, back straight, core engaged, and hands clasped in front of your chest.
- Maintain your back straight, lower your hips by bending your knees until you reach the peak of the movement, then rise up until halfway, and then lower your hips back to the peak again.
- Then rise up and jump upwards, landing your feet and immediately bending your knees again, and lowering your hips slightly.
- Throughout the movement, ensure that your back remains straight, and maintain the direction of your knees and toes.
Exercise 4: Side Lying Knee Raise (15-20 reps per side)
- Lie on your side, with your arm bent to support your body, your lower leg extended and slightly touching the ground, and your upper leg bent forward to touch your lower leg, your opposite arm bent to support your body.
- Maintain stability, raise your non-supporting leg upwards to the side, until you reach the peak of the movement, then slowly return.
- Note that during the movement, try to keep the rest of your body still except for the movement of your legs, and in the process, avoid excessive movement.
After a thorough warm-up, start the training, ensuring the quality of the movement. If you cannot complete the expected number of reps, do as many as you can within your capabilities. Take 45 seconds of rest between sets, and do 4-5 sets per training. After training, stretch and relax. If you are in a fat reduction period, in addition to reasonable dietary control, it is best to conduct about 30 minutes of aerobic exercise after each training group.
Author: Ten Month Knows Right #I See Spring #Spring Sports Force#
