Get rid of the title of elephant leg! Try 3 Lower Body Sculpting Exercises

【Sports Guide】

It is suitable for apple-shaped, banana-shaped, comprehensive and extremely thin types. It aims to strengthen the curves of the lower body and have beautiful legs that everyone envies. It is recommended to do each exercise 20 times, repeat 3 sets, and rest for 1 minute between each set. If you want to increase the challenge, try doing an additional set of exercises that can "hold on" for 10 seconds after 20 consecutive reps.

【Buttocks and leg lines sculpture】

Motion Effect

It includes inner thigh, buttock and lower limb stretches to strengthen the lower body and sculpt a charming waist-to-hip ratio.

★Inner thigh - supine with ball

Step 1: Place the ball between your legs.

Step 2: Follow your breath and use the strength of your inner legs to clamp the ball as you exhale.

★Front and back of thigh—Forward lunge can be used in the office!

Step 1: Straighten your back and step your left foot outward.

Step 2:

1. Place your weight on your back foot and prepare to squat vertically.

2. Squat down until your right knee almost touches the ground.

Step 3: Change to the right side and prepare.

Step 4:

1. Place your weight on your back foot and prepare to squat vertically.

2. Squat down until your left knee almost touches the ground.

Note: When squatting, the back leg and body must be kept straight and the knee must be directly under the body to be effective.

★Front and back of thigh – Side lunge available in the office!

Step 1:

1. Keep your back straight and put your hands forward to maintain balance.

2. Step forward and outward with your right foot, with your knees slightly bent; step sideways with your left foot straight out.

3. Move your hips to the right and back; bend your right thigh down until it is parallel to the ground.

4. Pay attention to moving your knee towards your toes as much as possible, without exceeding your toes. At this time, your left leg will feel stretched.

5. Try to keep your back straight throughout the exercise.

Step 2:

1. Change sides.

2. Repeat Step 1, paying attention to the balance of your legs.

NG: Keep your back straight and avoid leaning forward or hunching over.

This article is excerpted from "The Ultimate Body Transformation Technique: Burn Fat and Gain Muscle in 10 Minutes without Getting Fat Again, All in One Go"