Follow the famous models to get a nice butt and thighs, wear shorts and bikinis to welcome the summer

The weather is getting hotter and hotter, and the season for wearing shorts and bikinis is coming. Today, VOGUE Gym will work with famous model Liya Wang to train the muscles of the butt and thighs. As long as you follow these two squat variations carefully, you can have charming buttocks and tight thighs. Once again, I would like to remind everyone to warm up well before exercising!

[The first move / Variation of squat (Liya nicknamed Big Frog)]

Step 1: Open your feet wider than your shoulders and stand firmly with your toes facing forward.

Step 2: Bend over and touch the ground with your fingertips.

Step 3: Squat, look forward, keep squatting and raise your hands up to about the level of your ears.

Step 4: Stand up.

★Liya’s thoughtful reminder:

Tips 1: When standing up, make sure your pelvis is aligned and don’t stick out your buttocks. If you want to train the muscles of your entire lower body, remember to align your pelvis.

Tips 2: Do it 10 times in a row, then take a break. Do 2 sets in total. You can stretch a little and kick your legs while taking a break.

Tips 3: Your buttocks will start to feel sore and swollen at this time. Remember to coordinate your breathing and don't hold your breath when doing all these movements. Anyone who wants to drink some water can do so now and wipe the sweat with a towel.

[The second move: Crossed bow squat (Liya’s nickname is the girl’s prayer)]

Step 1: Open your feet to about shoulder width.

Step 2: Put your hands in a praying position, cross your left leg and kneel on the ground with your knees on the ground. Bend your right knee 90 degrees and keep your calf vertical.

Step 4: You can feel that when you stand up from squatting, you need to use a lot of force on the right side of your buttocks to push your body up.

Step 5: Do 10 times on each side to complete one set, kick your legs and take a break, then do the second set, for a total of two sets.

★Liya’s thoughtful reminder:

Tips1: Remember that the knee and toes of the front foot are facing in the same direction.

Tips2: Every time you push upward, you can exhale and don’t hold your breath.

Tips 3: After completing the movement, kick your legs quickly to feel how hard you have trained. Remember to stretch after training.

After finishing today's training, do you feel that your butt is a little more upturned and your thighs are a little sore? It was a very solid training. Next time we will still train the two large muscle groups, the buttocks and thighs! Stay tuned~

Read the full article on VOGUE.com

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