Long and slender legs are the dreams of many women.The office work with a lot of sitting time will cause fat thighs, less slender legs.However, you absolutely can apply simple homework at home to pull long legs andReduce fat thigheffective.Here is an exercise that pulls 8 movements that you can easily apply daily.

1. Exercise stretching the inside of the leg

Time: 60 seconds.

First you sit down on the floor, the soles of the feet are close to each other, and the knee is taken to the sides.Next, you lower your back, hand up first, lower your head, hold on for 1 minute.This exercise will affect the thighs and back muscles, relax muscles, reduce fatigue.

2. Exercise: Stretching the thigh

Time: 60 seconds.

You lie on your back on the yoga carpet, with your right leg up, the thighs pressed against the chest and waist, the other leg to straight.The hands hugging the right knee so that the front of the thigh is as close as possible, hold for 30 seconds and then switch sides.This movement will stretch the front and outside muscles of the thigh to burn fat, making the thigh slender.

3. Exercise: Dog face face

Time: 60 seconds.

The dog -faced dog movement is a classic movement of yoga, which can extend the legs, causing thighs to slender, reducing back pain!You put your hands on the ground, the soles of the ground touch the ground as much as possible, the whole body forms a reverse V -shape, keeping it in 30 seconds.

Next, you lower the back, chest pressed to the floor, 2 hands to the front, the lower legs pressed to the floor.You keep the posture for 30 seconds.

4. Exercise: Lifting legs

Time: 90 seconds.

This movement is simple but quite hard for those who are not flexible, you need to practice perseverance to be able to perform mature.In addition to stretching the thighs and back of the calf, this movement is also suitable for those who want to train the toughness of the body.You lie straight on the yoga carpet, straighten a left leg, the right leg is taken up so that the right leg and the body of the person are created 90 degrees, the feet to parallel to the body, touch the toes to stretch with the toes.Foot, you keep the posture for 30 seconds and then switch sides.The last 30 seconds, you raise both legs perpendicular to the body, 2 hands raised, touch the toes.

5. Exercise: Pigeon posture

Time: 60 seconds.

This movement will help stretch the back and leg muscles, helping hunting.You hold your back straight, your left leg is straight to the back, the right leg folds the front.Then, you lower your body, hand to the front, face down on the floor.You hold the posture for 30 seconds and then switch sides.

6. Exercise: Tension of the thigh

Time: 60 seconds.

You left the left leg perpendicular to the floor, right knee to make the back, right hand grab the right foot.You hold the posture for 30 seconds and then switch sides.

7. Exercise: horizontal

Time: 60 seconds.

This movement stretches the entire back and inside of the leg, making the thighs even more firmer!You let your legs open up an angle as much as possible, and your hands are placed in front of you.Slowly lower the back, reaching forward.You hold the posture for 60 seconds.

8. Exercise: Stretching the legs

Time: 60 seconds.

You sit on the floor, the right leg is wide open to the right, the knee folds close to the body, the right hand grabs the right leg and stretches the back.You hold the posture for 30 seconds and then switch sides.