Say goodbye to thick thighs! 5 moves to restore your thigh gap

If this area in the center of the buttocks appears too plump, it will become what is generally known as "breeches", so it is definitely necessary to strengthen training, because generally speaking, no one wants to have such a buttocks!

Even if you diet, it is usually difficult to lose weight in this area, so the need for exercise is self-evident. Furthermore, the following movements can indeed effectively train this area. These actions may sometimes bring you painful memories, but soon you will see the results of your hard work, proving that it is all worth it!

【Thigh exercise (lateral muscles) 1】

Starting position:

Lie on your left side with your arms stretched out and your head resting on your arms. Your body should be straightened and your palms should be facing the ground. Bend the lower knee of the foot (the thigh should be at a 90-degree angle to the upper body and calf respectively). Stretch out your other foot and touch the ground, fully extending your back and pointing your toes.

action:

1. Exhale, lift the straightened leg up, inhale, and lower it. Repeat eight times. Switch feet.

2. Keep your feet in the raised position without moving, then lift them up eight times in a row with a small amplitude like a spring bouncing, while exhaling briefly. Switch feet.

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

My suggestions:

Keep your whole body positioned correctly! Just straighten the leg doing the exercise, don't be stiff, and lift your leg slowly, naturally and steadily. If you feel your feet are becoming heavier and harder to lift, that means the harder you use your muscles, the better the effect will be.

【Thigh exercise (lateral muscles) 2】

Starting position:

Lie on your side with your legs straight and your back stretched out. Stretch one arm out on the ground, rest your head on your arm, and keep your body in a straight line. Place the palm of your other hand flat on the ground in front of your chest to support your body and prevent it from leaning forward too much. Stretch the upper foot toward your chest and press it down to touch the ground, with the thigh of that foot forming a 90-degree angle with the upper body.

action:

Lift the upper foot up to a forty-five degree angle, hold it there, then pull it up fifteen times in a row with small amplitudes like a spring bouncing, while exhaling briefly. Change feet and do it again.

Number of repetitions: Two rounds.

My suggestions:

Use your whole body to do this movement, which also requires the strength of your abdomen and waist! Note: keep your lumbar spine straight!

【Thigh exercise (lateral muscles) 3】

Starting position:

Lie on your side in beach position with your elbow bent and your head supported by your ear with your other hand on your chest. Bend your knees and make your thighs, lumbar spine and calves form a 90-degree right angle.

action:

1. Exhale and lift the upper bent leg to forty-five degrees. Inhale and put the foot down. Repeat eight times. Change feet and do it again.

3. After your feet are raised to a 45-degree angle, keep still. Then, lift your thighs eight times in a row with a small amplitude, like a spring, while exhaling briefly. Switch feet.

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

My suggestions:

I specifically chose the image of "frozen lamb leg" to symbolize the overall state of the thigh and calf when doing this movement, and also to emphasize that the output point of this movement should be limited to the pelvic area.

【Thigh exercise (lateral muscles) 4】

Starting position:

Support yourself on all fours, straighten your arms, straighten your back to keep it horizontal, and lengthen your cervical spine.

action:

1. Exhale, stretch your right leg out to the side and raise it to the height of your back, inhale, and lower your foot. Repeat eight times. Then switch feet.

2. When the sides of your feet are raised to the height of your back, stop moving. Then lift your knees up eight times in a row with a small amplitude like a spring, while exhaling briefly. Then change feet.

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

My suggestions:

Just think about lifting your knees as high as possible, and don't focus too much on your calves; they will follow your knees!

【Thigh Exercise (Lateral Muscles) 5】

Starting position:

Stand with your feet together, knees bent, and hands on your feet.

action:

1. Exhale, lift your outer foot (relative to the weight support point) to the side as high as possible, and curl your toes.

2. Inhale and bring your feet back to the position where your ankles are together.

3. Repeat ten times. Change feet and do it again.

Number of repetitions: Do three rounds.

My suggestions:

When doing this exercise, be sure to remember the image of the "frozen leg of lamb". The force is maintained on the pelvis, and the thighs and calves are lifted up as the pelvis is lifted. Tension your whole body.

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