15 minutes of aerobics, a week of standing legs

Autumn and winter are coming, you can wear long pants to cover the thick legs. Does the MM of the thick legs think so? If you really have this idea, it is absolutely necessary! Don't think that "the eyes don't see the net", just take a break with it, just 15 minutes and a week!

Teach you 15 minutes of aerobics, a beautiful leg in a week. When the body is being carried out: the feet are close together, the toes are forward, the arms are placed on both sides of the body; the head and neck are straight and the front is visible. Take a normal "skating" action, take your right foot to the right, then swing your left heel and swing your left arm forward. When the right foot is level with the left arm, quickly change direction and repeat the movement on the other side. It can be repeated multiple times, alternating from left to right for 1 minute.

Classical ballet style:

Looking straight ahead, the feet are about 6 cm apart. The knees and toes are outwards at 45 degrees, and the hands are easily placed on the ankles. Bend your knees down and your back straight, keeping your shoulders and hips parallel. The knees and toes are in the same direction for 30 seconds. Get up, slowly straighten your legs, press the left heel to squeeze the inside of the thigh, clamp the buttocks muscles, the tip of the toes is at an angle of 90 degrees, and stand for 30 seconds. Do it 10 times each time.

Kicking the female department:

Sideways, legs and shoulders wide, arms relaxed on both sides of the body, looking straight ahead. Move your left foot forward, keep your right leg up, and kick it hard. When kicking on the right leg, draw a large circle in the air from left to right, retract and keep your legs upright. Then, the right foot moves forward one step and the left leg kicks. Each group is left and right, and it is repeated 10 times each time. This action is beneficial for stretching the inner thigh muscles and slender legs.

Aerobic pulse on the inner thigh:

Put your feet together, hands on your hips, stand upright, and look straight ahead. The left leg is forward, the toes point to the ground, the instep is outward, and the heel is lifted toward the ceiling to push the left leg upwards, keeping the knees bent until the left leg is as close as possible to the waist. Hold for 15 seconds, use the left heel to drive back, and stand with your legs together. Then, the right leg repeats this action. Each group is left and right, and 15 groups are repeated each time.

Towel Squeeze Bridge:

Lying flat, knees, a roll of cylindrical towel in the middle of the knee, palms and feet down, hands flat on both sides of the body. The knees grip the towel, the legs and the body to force the hips up and the eyes to look up. Keep your hips 20 cm above the ground for more than 20 seconds. Clamp the towel and relax your hips slowly. The towel cannot slide off the knee during the entire process. Repeat the action 15 times each time.

frog legs:

The back is straight and abdomen; looking straight ahead, hands are relaxed on both sides of the body, palms down. Clamp your legs, bend your knees, and your knees to your chest. Stretch your feet and toes. The legs are opened at an angle of 45 degrees. As the legs are opened, the feet are turned outwards and then retracted inward with the external expansion line. This group of exercises is beneficial for stretching the leg muscles and exercising the leg flexibility. Repeat 15 groups each time.

Butterfly stretch and end:

Lying down, hands are easily placed on both sides of the body, legs are opened at an angle of 90 degrees, the thighs are at an angle of 90 degrees to the upper body, the knees are facing the ceiling, the heels of the feet are close to each other, and the soles of the feet are forward, parallel to the ground. The heel is tightly attached, the legs are straight, and the heel is farther away from the ground for 30 seconds. Then slowly put your legs down to complete a set of actions. Repeat 15 groups of this group of actions each time. Finally, the feet and feet are opposite, and the knees are up.