Get rid of the pear-shaped thigh fat. Japanese experts suggest 2 steps to take care of both the inside and outside.

The weather is getting hotter and hotter, and I can no longer wear long pants. I want to wear shorts or short skirts, but I am embarrassed to show my thigh fat. How can I lose weight in my thighs and get rid of the annoying pear-shaped body?

Japanese experts suggest starting with tennis massage to loosen up the fascia and strengthen the core muscles and stretching exercises! If you start exercising and doing strenuous exercise right away because you feel that your outer thighs are too fat and have excess fat on them, the result may be counterproductive.

The more this kind of person is, the more he needs to do the "kneading" action first. Mr. Fujimoto, a Japanese muscle designer who created the "slow stretching method", said that people who "exercise very seriously but see no results" are likely to have overused their surface muscles, causing their muscles to become stiff.

At this time, special attention should be paid to the fascia covering the muscles, because once the fascia is tense, it will become hard. If it is pulled again, the bones will become crooked or even pulled to the outside. So in fact, as long as you massage the fascia and relax it, the body's contours will naturally change slowly.

The correct choice is to massage and knead the leg fascia to relax it while also exercising the core muscles and psoas muscles. In addition, through contraction exercises such as stretching and contracting, you can build strong muscles.

Mr. Fujimoto used the Japanese as an example to explain: "Compared to Europeans and Americans, whose muscles are large but also strong, Japanese people's muscles are much thinner. As an agricultural nation, the contracted muscles of the Japanese are originally very strong, so all you need to do is exercise the stretched muscles more, and then stretch the contracted muscles to make them softer."

★2 steps to soothe the outside and exercise the inside

Step 1: For people with fat on the outer thighs, instead of exercising the muscles, it is better to massage the fascia first. Lie on your side with your upper body lifted up by your wrists and place a tennis ball between your body and the floor, approximately between your outer hip and outer thigh. Then put your whole body weight on the tennis ball and slowly rotate it to massage and relieve the stiffness.

Step 2: To stimulate the psoas muscles, lift your waist and move it around to feel the stretching of the joints. When doing this, place one hand against the wall and the other hand on your waist, then start from your waist and shake your legs back and forth without force. The most important thing is to have the correct posture. Swing as high as you can without forcing yourself.

Bonus: Why are core muscles so important?

The place where the legs are connected from deep inside the navel is the "deep muscle" composed of the "psoas major" (major psoas muscle) and the "iliac muscle", which is also the so-called "intestinal psoas muscle" (iliopsoas muscle). People with slender legs usually have stronger psoas muscles. “If the psoas muscles are weak, not only will your posture be bad, but it will also increase the burden on your leg muscles when you walk.

In this way, the muscles on the outside of the thigh and the outside of the calf below the knee will become more and more developed. In this case, by exercising the psoas muscles, the tilted pelvis can be straightened, the posture will be improved, and the burden on the legs will be reduced. As a result, the way muscle is built has changed. In addition, there are two major advantages: your movements will become more agile and you will be less likely to get hurt. "

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