Girls' fitness leg exercises

I don't know since when, slender legs have become one of the queen's standard configurations. Every girl standing in front of the mirror will look at her own legs, hoping that these legs will become longer and firmer. Indeed, tight and slender legs will not only make your figure more outstanding, but also make you more confident.

Many girls have some misunderstandings about leg training, thinking that leg training will make their legs very strong, but in fact it is not true. If we want to achieve the goal of slimming down our calves, we must first reduce our body fat through aerobic exercise. Because we all know that there is no such thing as partial weight loss. If you want to make your part more perfect, the first thing you need to do is to reduce your body fat, and then add posture training for the corresponding part to achieve the desired effect.

The same is true for slimming down your calves, which should be done while reducing body fat. The process of leg training is actually to try our best to reduce the unnecessary fat in our legs, make our muscles more obvious, and achieve a firming effect. So we can feel it through a relatively simple method. We can pinch our feet. If it is easy to pinch the meat on the feet, then we need to exercise our legs.

Today I will introduce to you several leg training movements. These movements can help to tighten our legs and have a more beautiful leg line. Let’s take a look!

Position 1, side lunge

The steps for the side lunge are as follows: first sit down, put your hands on your hips, keep your back upright, and lift your head, chest out, and abdomen in. Take a step with one foot to one side of the body, and the center of gravity of the body will move to the bottom of the side of the stepping leg. Squat down until your other leg is straight. Stand up and recover, and repeat the above posture on the other side of the body. Note that the position of the heels is consistent with the position of the knees, and the upper body continues to remain upright during the movement.

Position 2, kneeling and leg raising

First, kneel down with your hands directly below your shoulders, tighten your core, and keep your back straight. Touch the ground with your knee and heel, use your foot to stretch one leg up and back, stay at the highest point for a while, return to the original position, and then perform the corresponding position on the other side. It is recommended to perform this posture 15-20 times on each side. Be careful not to let your knees touch the ground when you return to the correct position.

Position three, lying flat with knees bent

First, lie flat on the fitness mat with your palms facing down and placed on the cushion. Stretch out your legs and lift them until your feet form a 45-degree angle with the road surface, and maintain this position for a long time. The legs are stretched out alternately on this basis, and when recovering, try to return to the starting and ending positions. The legs and feet do not need to touch the ground when alternating. Pay attention to applying force from your feet, and don't rely on your waist to avoid injuries. Otherwise, the head and neck remain stationary.

Position 4, hip bridge

The hip bridge exercise is one of the classic leg exercises. Here is a step-by-step introduction to the exercise steps. First, lie flat on the cushion, place your hands naturally on both sides of the body, bend your knees, and touch the ground with your feet. Use the strength of your waist, abdomen, buttocks and thighs to stretch your buttocks upward until you feel your body forming a straight line. Stay for a while and then return to the original position. When recovering, the force on the buttocks does not need to be completely removed, and the buttocks should be kept off the ground as much as possible.