Save your sagging butt! Do the lightning leg lift exercise to make your buttocks and legs slim

Don’t want to be a “floss girl” with flabby hips and legs and lack of curves? Experts say that if you want to regain tight buttocks and leg lines, in addition to getting rid of improper sedentary habits, actively standing up and exercising moderately; doing the "lightning leg lift exercise" skillfully, with the help of round and easy-to-grasp apples, is a good way to effectively exercise the buttocks and leg muscles, train muscle endurance, and sculpt the curves of the lower body!

What is the most unsatisfactory part of women? Survey: People are more worried about lower body posture issues

According to a statistical survey conducted by an online platform on "The weight loss behavior trends that female consumers care most about in 2017", nearly 35% of respondents said that the part they most want to lose weight is the abdomen, followed by the whole body at 32% and the thighs at 23%. From this data, we can see that most female friends are more concerned about the posture of their lower body.

Get your lower body curves back! Experts recommend: Lightning leg lift apple exercise

However, what should you do if you want your lower body to be symmetrical and firm? Yang Xinyu (Teacher Xiao Ni), a professional aerobics coach and dance teacher, wrote in her book "5-Minute Deep Muscle Training: Lose 500 Calories a Day and Slim Your Waist, Abdomen, Buttocks and Legs with the "Strongest Fat-Losing Apple Exercise"! ” mentions that making good use of small props that are easily available at home, such as mineral water bottles, chairs, apples, etc., combined with appropriate stretching movements, is a good way to sculpt yourself.

In particular, apples that are of the right size and hardness and can be clamped and held are the best aids for muscle strength and weight training. In view of this, Teacher Xiao Ni has specially designed a set of "Lightning Leg Raising Apple Exercises" and recommends it to everyone for reference:

【Lightning Leg Raise Apple Exercise】

Apple size: 1 small apple.

Number of exercises: 20 times for each leg x 4 times, with 15 seconds rest between each time.

Action 1 / Sit with your legs bent and your back knees together, with an apple between your back knees:

Sit on the ground with your chest up and abdomen in, with your legs bent at 90 degrees and one leg standing on the ground. Hold a small apple behind the knee of your back leg. Place the hand on the same side of your front foot lightly on your ankle and take a deep breath.

Action points:

1. The center of gravity is biased to the front, the front hips and legs are close to the ground, and the back hips cannot sit completely on the ground.

2. The back knee should be positioned behind the hip and should not move forward.

Action 2/Raise and lower the back leg horizontally 20 times, then switch legs:

Exhale, and use your hip and thigh muscles to lift your back leg horizontally to the limit. Use your hand to gently press the front ankle to prevent it from lifting, and use your other hand to support the ground, using both hands to help stabilize the body's center of gravity. Repeat 20 times in coordination with your breathing "exhale up, inhale down", then switch legs to practice.

Action points:

1. Keep your upper body straight and don’t lean forward.

2. Use your hips and legs to lift and lower evenly.

effect:

Squeeze the apples behind your knees, squeeze your buttocks, and slowly lift your thighs. This sitting exercise may seem simple, but it is a pro-level hip and leg muscle training. Moderate exercise can help exercise the transverse abdominal muscle, rectus femoris, adductor longus, as well as the quadratus lumborum, gluteus maximus, biceps femoris, semitendinosus and other buttocks and inner thigh muscles behind the buttocks.

Tips: Raising your legs does not mean lifting your butt! When lifting your leg, if you accidentally lift the hip on that side upward, you will only be able to move the hip joint with difficulty, which can easily cause soreness and sprain your waist. If you find that your body is losing balance and leaning forward, you may be doing it wrong.