Eliminate the thick saddlebags! OL 2 exercises a day to slim thighs and make lower body firmer

Not only do your thick thighs make it impossible for you to wear shorts or short skirts, but every time you sit down, the loose thigh flesh overflowing from the chair makes you feel ashamed and embarrassed? What should I do if I want to get rid of the thick saddle meat? Professional coaches say that it is not difficult to have a pair of well-proportioned and beautiful legs as long as you choose the right method, exercise the inner thigh muscles moderately, and combine them with correct stretching and massage!

Lower body feeling loose and weak? Sitting for a long time and lack of exercise, the decline in metabolic rate is a fatal factor

Annie, a fitness trainer with multiple international certificates, said that the reason why office ladies often have loose thighs is mainly due to the change in modern people's lifestyle. Office workers sit for long periods of time and do not get enough exercise, which causes their muscles to become loose and lose elasticity due to lack of use and training.

In particular, after women are 28 years old, their metabolic rate will gradually decrease. If you don't have the habit of active exercise, as your muscles are lost and atrophied, a large amount of fat will be deposited in the lower body. As the muscle tissue on the back of the thighs and buttocks decreases and the amount of fat increases, it is natural for them to become thicker and thicker.

There is a way to say goodbye to saddle bag fat in your thighs! Learn these 2 tricks, busy office workers can also move easily

What should you do if you want your lower body to be symmetrical and firm? Teacher Annie shared that busy office ladies may wish to refer to "Exercise is not for losing weight! In the book "The Muscle Goddess and You Use Fitness to Pamper Yourself", the two movements designed for leg muscle training, "Single-leg lunge + knee lift" and "Sumo squat + single-leg extension", are good ways to train yourself at home and in the office:

★Single-leg lunge + knee lift

Annie's Small Classroom: This movement can strengthen the training of our lower body muscles and the stability of the core of the body. Most importantly, not only are the steps simple, but you can also do it easily in the office, even while wearing a skirt. Especially for office workers, if they can get up and move around every half an hour to an hour, doing this exercise will not only help activate blood circulation, but also improve concentration.

Number of exercise exercises: 18 to 20 times (completing a lunge and knee raise counts as one time).

Number of groups: 4 groups.

Training methods:

1. Open your feet as wide as shoulders, with your toes and knees pointing forward, and your stomach and buttocks squeezed.

2. Clasp your palms together and place them in front of your chest. When you are ready to start the movement, tap your right foot back on the ground and lift your heel. Feel the muscles in your buttocks, thighs, and back of your calves tighten and stabilize.

3. After your body is stable, bend your knees and sink down. Make sure your body is straight and not leaning forward. Stay for 1 to 2 seconds.

4. Slowly return your body to the center position and raise your right foot. Lift your right knee to the same height as your waist and stay there for 1 to 2 seconds.

5. Then tap your feet back and repeat this set of exercises. After completing the required number of sets, switch sides.

Friendly reminder: During the entire exercise, the body should be kept in the middle position without hunching, and when doing lunges, the knees should try not to exceed the toes to avoid excessive pressure on the knees.

★Sumo squat + single leg extension

Annie's Small Classroom: This movement can strengthen the training of our lower body muscles and the stability of the core of the body. Teacher Annie shared that, in fact, when she is blowing her hair after taking a shower, or working in the office, she often chooses not to sit on a chair, but to do this movement to strengthen the exercise. Integrating exercise into daily life will naturally help to build a good figure.

Number of exercise exercises: 18 to 20 times.

Number of groups: 4 groups.

Training methods:

1. Stand with your feet about 120 cm apart, toes pointing diagonally forward, stomach tucked in and buttocks squeezed, hands clenched into fists in front of chest, ribs lifted but not hunched.

2. Start the movement, lower your body and hips to the sumo squat position, stay for 1 second, and then return to the center.

3. Bend your right knee, straighten your left foot, move your center of gravity toward your right knee, do a single-leg squat, stay for 1 second, and then return to the center.

4. After finishing the practice on the right side, switch to the left side.

Friendly reminder: Use the strength of your abdominal core to stabilize your body throughout the exercise, keep your back straight, and try not to let your knees go beyond your toes when squatting.

Don't want to get a muscle knot? Moderate stretching + massage after exercise, more symmetrical curves

In addition to teaching everyone how to exercise leg muscles to make the lines tighter. Teacher Annie also reminded that if you want to have straight and beautiful legs, you should not only develop the habit of sitting less and moving more, but also actively moving. Stretching after exercise is also very important! The reason why many girls often feel that their calves look particularly manly and their muscles are tangled is often because they do not stretch or massage the tight fascia properly after exercise.

Therefore, it is recommended that female friends, if they want to make their legs more symmetrical and slender, should do some simple stretching exercises after exercise to relax stiff and tight muscles and fascia; at the same time, develop the habit of massaging your legs with lotions, essential oils and other products before going to bed, which is a very comprehensive way of maintenance and improvement.