It’s not difficult to do elephant legs! 5 moves to easily build strong and beautiful legs

After intensive training of your quadriceps, you will definitely have a pair of beautiful legs, and strong legs at that, to accompany you through the years!

The thigh muscles, including the quadriceps, are the biggest contributors to people's ability to walk, run, and climb stairs. Cars, escalators, elevators, in a nutshell, modern convenient life has given these muscle groups an excuse to be lazy and inactive. So be sure to design some special movements to get them moving.

【Thigh exercise (front muscles) 1】

Starting position:

Lie on your back with your arms flat on either side of your body, palms facing the ceiling. Stretch your legs straight and raise them up, making them 90 degrees perpendicular to your upper body. Keep your heels together, curl your toes, and point your toes in the direction of the 10:10 pointer.

action:

1. Inhale, bend your knees, and bring your heels together, like frog legs. Exhale, straighten your legs, and return to the starting position. Repeat eight times.

2. Return to the ready position. Inhale and slightly relax your knees (bend your knees), exhale and straighten your legs. Repeat eight times.

Number of repetitions: Perform the entire set of movements twice.

My suggestions:

If you have difficulty raising your feet to a 90-degree angle, you can also place your hands under your hips. As you do this movement, remember to keep the weight of your feet toward your body. This movement exercises the inner thigh muscles, buttocks and abdomen at the same time!

【Thigh exercise (front muscles) 2】

Starting position:

Stand with your feet apart, toes pointing outward, and your hands on your pelvis.

action:

Bend your right knee, then press down your bent leg ten times in a row with a small amplitude like a spring, then switch legs.

Do this sixteen times alternately with your left and right feet.

Number of repetitions: Two rounds.

My suggestions:

The upper body is viewed as a whole and moves laterally from right to left. That’s what I call moving luggage, moving in chunks.

【Thigh exercise (front muscles) 3】

Starting position:

Stand with your heels together, toes pointed toward the 10:10 pointer, and hold the support points with both hands.

action:

1. Inhale and bend your knees as low as possible, but keep your heels on the ground. Exhale and pull your legs back and straighten them. Repeat eight times.

2. Inhale and bend your knees as low as possible. This time your heels can be separated from the ground. Exhale and pull your legs back and straighten them. Repeat eight times.

Number of repetitions: Perform the entire set of movements twice.

My suggestions:

When your knee is at its lowest point, your heel can lift off the ground if necessary to allow your foot to press further down. When you pull your feet back and straighten them, if you feel it is okay, try to bring your heels back to the ready position together as soon as possible. When doing the exercise, the pelvis must be positioned and fixed, otherwise the body will never be able to stand straight.

【Thigh exercise (front muscles) 4】

Starting position:

Stand up straight with your right foot extended forward, using your left hand for support on a piece of furniture. Place your right hand on your pelvis.

action:

1. Exhale and lift your right foot, inhale and put your foot down. Repeat the action eight times.

2. Raise your right foot and keep it still, then lift your leg eight times in a row with small amplitude like a spring. Switch feet.

Number of repetitions: Perform the entire set of movements for one round.

My suggestions:

How high they can lift their legs is different for each person, just do it to the best of your ability. Remember: a little bit at a time but make sure it’s right, and then slowly get more!

【Thigh exercise (front muscles) 5】

Starting position:

Lean your back against the wall, bend your knees, and spread your feet slightly, about 30 cm away from the wall behind you.

action:

Slide down the wall with your back until your knees are slightly lower than your hips. Maintain this position as long as possible. Keep count to track your progress!

Number of repetitions: Two rounds.

My suggestions:

Use the wall to feel the movement of your lumbar spine, shoulders, and head. If you want to save some effort, you can raise your hips slightly.

This article is from the Ping An series "Your Body is Your Business Card"