1. Half-squat exercise for 3 minutes every day

First, straighten the upper body, put your hands on your hips, spread your legs slightly wider than shoulder width, open your feet outwards, and bend your legs slightly Be prepared. This action can effectively exercise your thighs and leg roots. Hold on to this action for one minute.

Then keep your upper body upright and continue to bend your legs so that it feels like you are sitting at the height of a chair. Pay attention to not hunching your upper body during this action. Keep doing this for about a minute.

2. Subway and bus station legislation

If you want to sit for a long time on your way to work, then don’t blame your buttocks and legs for being too bloated. Standing is actually an effective exercise for the legs. , but to perfect your leg shape, standing alone is not enough, you also need to use your skills.

3. Walking method to slim down your legs

Many people have misunderstandings, thinking that their calves will become thicker if they walk too much. In fact, this is caused by incorrect walking posture. Incorrect posture causes excessive stress on the calves and stimulates the overdevelopment of leg muscles, which makes the legs look thick.

4. Seat leg-slimming method

Sit in the front 1/3 of the chair, with one leg raised, similar to the two-legged action, but the leg is raised higher, Put the raised calf on the knee of the other leg and hold on for 1 minute, so that both the thigh and calf can be effectively exercised.

Then, lower the raised leg into a cross-legged position, straighten the calf of the upper leg, and try to keep the instep as straight as possible, so that the calf can be effectively exercised and the calf can be strengthened. The most prominent point moves upward, making the muscle lines more graceful.

5. Sit on the ground, straighten your feet, lean back, use your elbows as support, and put your hands on your hips. Press your lower back toward the ground and use your abdominal strength to lift your legs to 45 degrees. With your toes forward, make your feet and calves in a straight line, keep your legs together, draw 12 circles clockwise, and then draw 12 circles counterclockwise. This action can both tighten your abdomen and slim your legs.

6. Pick up a 5-15 pound dumbbell in each hand, support your right foot, and place your left foot a few inches behind you. Keeping your back straight, tilt your hips forward until you're almost level with the floor and the dumbbells are in line with your shoulders. Return to the starting position, which is a complete movement. Do 12 moves, then switch legs. This action can remove all the fat on the abdomen, waist, buttocks, and legs.

7. Open your legs outward at 45 degrees, with the distance between your feet wider than your hips, and then squat down. From that position, step your left foot out and stay in a squatting position. Take a step to the right to return to the starting position. Continue to step sideways, first 10 steps to the right, then 10 steps to the left. This action is very good for losing weight in the abdomen and legs.

8. With your feet shoulder-width apart, lift two 5-15 pound dumbbells and place them at your shoulders, palms facing forward. Bend your knees slightly, keep your body straight, and then slowly bend your hips until your upper body is level with the ground. Hold for 5 seconds, then return to original position. This is a complete movement, do this movement 8 to 10 times. In addition to the lower body, this action also exercises the upper body.

9. Stand with your feet shoulder-width apart and place your hands by your side. Lift your right knee until your thigh is level with the floor, while raising your hands together above your head. Hold for 5 seconds, then slowly lower your right foot forward into a lunge. Take your left foot back and return to Case's position. It's a complete action. Do 10-12 reps on each leg. In addition to exercising the abdomen and legs, this action can also slim down the arms.

10. Hold two 5-15 pound dumbbells on your hips, place your right foot on a step, and bend your knees to 90 degrees. From this position, take a step forward with your left foot, place it on the step, and squat down for 2 seconds. Stand up and return to starting position. Repeat the exercise with the other leg, doing 10-12 movements with each leg.