Beautiful slender legs are always the goal that the girls are constantly pursuing, especially in the summer she wants to have a slender leg to wear short and short skirts.In addition to the innate girls who have long, toned legs, the legs of "column" should maintain the new legs of the legs wishing to have the desired legs.
The Japanese coach (YouTube @musclewatching) shows the 4 movements focusing on the legs, thighs and lower abdomen for those who are lazy to exercise.Take 8 minutes a day to perform these 4 movements, after a short time you will see the waist, thighs have a significant change.
The exercise helps to slim legs.
First start by lying straight on the yoga mat, lying so that the hips touch the ground, paste the lower back to the floor.After that, there are 4 exercises dedicated to your legs and lower abdomen.
The movement is dedicated to those who are lazy to exercise, because you do not need to change the posture too much still affect the abdominal muscle group and help the thighs slimmer.
1. Lying on your back (60 seconds)
The first movement keeps the boot position, using the abdominal muscles to lift the foot perpendicular to the floor.Then began to separate the legs on both sides, paying attention to practicing and stomach breathing evenly.Perform this movement for 60 seconds.Simply that, but at the beginning of the training, it will be quite tired, the movement of direct impact on the lower abdominal muscles and thighs, so the girls pay attention to maintain regularly every day.
2. Lying on your back on your legs (60 seconds)
Switch to movement 2, do not separate the legs on both sides but do one side: 30 seconds on the left and 30 seconds to the right.Hold one foot fixed, the other leg is separated, you can practice 30 seconds each one once or split 60 seconds into 4 episodes, each side is twice.
3. Lying on your back (60 seconds)
The third movement is almost like movement 1 but a little different is left - right on one side.Note when tilting your legs, you need to paste the back and hips to the floor.
4. Lying on your back cross -legged (60 seconds)
Finally, the cross -knitting movement.Similar to the above 3 movements, the last movement remainsThe legs are perpendicular to the floor but not tilted or separated but crossed the legs together.All 4 movements directly affect the abdominal and thigh muscles, so during the training process, you will feel tired and quite tight in these 2 parts.
After practicing these 4 movements, you go back to practice one more round.8 minutes a day to have toned abdominal muscles and slim thighs, the exercise is really necessary for everyone, not just the lazy girls.
Source: YouTube