Slim Legs Don't Have to Be Squats, 5 Actions to Shape Your Hips and Legs Before Bed
The weather is getting colder, and we have entered the autumn season. It will be no longer long before winter comes. Friends, are you ready to prepare for the arrival of leggings? Entering winter, leggings and pants will all need to be prepared. Have you prepared for the fact that they will make your thighs look thicker? If you want to avoid this situation, start to lose weight now! No matter if you have already achieved results in losing weight and the fat is slowly decreasing, or if your body fat percentage is not high, but your legs and hips are still not tight, you can all prepare to do leg and hip shaping exercises.
If you are still in a high-fat period, you still need to rely on controlling diet and aerobic exercise to achieve weight loss. You must not over-diet, which will affect your health. At the same time, you can also add some actions targeted at legs and hips to supplement the exercises, so that we can achieve weight loss while shaping our legs and hips.
When it comes to the training of hips and legs, the impressions that are most memorable, or most understood, are probably squats or hip thrusts, which are relatively basic exercises. However, even though these actions are basic, for people with weak exercise foundations, it is still very difficult to complete a standard squat. Because they are basic, it is difficult to achieve standardization. Therefore, the actions we will share next do not need to adopt the squat method and can also achieve the desired effect, allowing your hips to slowly become more upturned while also making your legs slimmer and tighter. Moreover, these actions do not need to consider location, do not need to go to the gym, and do not need other equipment, you can do it by hand, you can do it before going to bed. The difficulty coefficient is also relatively low, but if you can complete this set of actions in a standard and regular manner, you will also experience the sourness brought by exercise.
Action one: Side lying leg raise
Adopt the side lying posture, lying on the yoga mat. One arm is bent and placed under the head, letting the head rest on the elbow, supporting the head. The other arm uses the palm of the hand to rest on the chest, at the position of the palm. The legs are extended and aligned, and the upper side of the legs use force to lift upwards to the highest extent possible. Then take a brief pause and slowly control the force to let it return down. Return to the position close to the foot and then quickly lift it up again, and then switch sides.
Action two: Side lying double leg raise
This action is different from the previous action, and the double legs need to be raised at the same time. Similarly, adopt the side lying posture, lying on the ground, one arm is bent, using the palm of the hand to support the head, the small arm is parallel to the large arm. The other arm is placed in front of the chest, the palm rests on the ground to support the ground, the legs are extended and aligned, the waist, abdomen, and core need to be stable, the double legs use force to lift upwards to the highest position, the legs are in contact with each other, do not separate. Then control the force to slowly return to the ground, repeat the action.
Action three: Side lying back leg raise
Side lying back leg raise, also adopts the side lying posture, lying on the yoga mat. One arm is stretched out and placed under the head, the arm is close to the ground, the other arm is placed in front of the chest to support the ground. The legs are bent, the thighs and lower legs are close to vertical. The upper leg is raised upwards, then stretched out, then pulled back, and then switch legs.
Action four: Side lying support leg raise
Similarly, adopt the side lying posture, close to the ground, the arm is bent, the small arm is vertical, the small arm is close to the ground, supporting the body. The outer side of the leg is lifted upwards to the peak, then take a brief pause, control the force to slowly return to the ground, touch the leg surface again, and then switch legs.
Action five: Side lying leg raise touch elbow
Lying on the yoga mat, the inner arm is bent, using the small arm to support the ground, the large arm is vertical to the small arm. The outer arm is stretched out to the top of the head, the legs are extended and aligned, using the side of the inner foot to support the body, the leg does not touch the ground. The waist and back need to be stable, the upper leg is raised, the thigh and lower leg form a right angle, at the same time, the outer arm is pulled closer to the elbow to touch the thigh, and then switch sides.
The above actions are the actions we are going to introduce. It can be seen that the actions we use are all about leg training and can also train the hips. Moreover, it doesn't take much time and you don't need to choose a location. You can do it before going to bed. Therefore, losing weight on your legs doesn't have to be squats. With 5 actions, you can train your hips and legs before going to bed.
5.
