Do people who sit for a long time have lower body obesity? 7 exercises to slim down your legs

[Key Points]: Showing off a pair of slender legs in summer will add to your charm, but people who sit for a long time generally have obesity in the lower body. How can you have a pair of slender legs? Below, the beautiful coach teaches you how to slim down your legs most effectively!

Coach Profile

Feng Aili

A national professional fitness coach, he has obtained the EPTC rapid weight loss certificate and the EPTC elite personal trainer certification. He specializes in physical fitness, weight loss and body shaping, weight gain and muscle building. He has trained in athletics for seven years and has a set of scientific methods for physical fitness, weight loss and body shaping for men and women. He is currently a coach at the Xingdong Fitness Center.

The first trick to slim down your legs: squat with legs extended

Key points of the movement: When squatting, keep your chest up and abdomen in, look forward, open your legs slightly wider than your shoulders, and open your feet outward about 45 degrees; sit your hips back, keeping your hips and knees at the same height; do not let your knees extend too far beyond your toes.

Number of exercises: 30 seconds per set, 2 to 3 sets each time.

The second way to slim down your legs: squat and kick your legs

Key points of the movement: When squatting, keep your chest up and your abdomen in, open your feet about 45 degrees, sit your hips back, and don't let your knees go too far beyond your toes; when pushing back, push your toes hard on the ground and keep your legs straight.

Number of exercises: 30 seconds per set, 2 to 3 sets each time.

The third way to slim down your legs: squat press

Key points of the movement: Open your legs wider than your shoulders, about 45 degrees, and your knees should not extend too far beyond your toes; when raising your arms, stretch your arms as much as possible and keep your back straight.

Number of exercises: 30 seconds per set, 2 to 3 sets each time.

The fourth way to slim your legs: squat with dumbbells

Key points of the movement: Sit back with your hips, straighten your chest and stomach, do not lean forward, and keep your hips and knees at the same height; stretch your arms when raising them, and when lowering your arms, press your shoulders down, do not shrug.

Number of exercises: 30 seconds per set, 2 to 3 sets at a time.

The fifth way to slim down your legs: Lunge and raise your knees

Key points of the movement: The knee of the back leg should not touch the ground, and the foot should not be turned outward; when squatting, the thigh and calf of the front leg should be 90 degrees; when lifting the knee, keep the thigh of the lifted leg as close to the waist and abdomen as possible.

Number of exercises: 30 seconds per set, 2 to 3 sets at a time.

Squat 6: Lunge

Key points of the movement: The knee of the back leg does not touch the ground, the foot does not turn outward, the back is straight, and the eyes look forward.

Number of exercises: 30 seconds per set, 2 to 3 sets at a time.

Squat move 7: Lunge and turn

Key points of the movement: The knee of the back leg does not touch the ground; turning left and right mainly moves the waist and abdomen, look forward, and keep the lower body stable.

Number of exercises: 30 seconds per set, 2 to 3 sets each time.

Several reasons for thick legs

1. Natural muscular legs

Some people are born with muscular legs, and they can easily grow muscles in their legs with just a little exercise. For these people, it is recommended to do as little leg exercise as possible, but whole-body exercise is still very necessary.

2. Cross your legs

If you keep your legs crossed all day, the blood and lymph circulation in your legs will be hindered, leading to swelling in your lower body. If the condition develops seriously, the veins in the lower limbs will gradually protrude, seriously affecting the circulation of the lower body, causing fat thickening and even muscle stiffness.

3. Sitting for a long time

If you sit in a chair all day without getting up and walking around, it would be strange if your lower body is not fat! When sitting, the groin (the starting point of the feet) is compressed, causing blood and lymph circulation to stagnate, making the legs prone to swelling.

4. Not stretching after exercise

For female friends, exercise does not easily help build muscle, and running will not make the legs thicker. However, exercise will exercise muscles and make them tight. If you don't stretch them, the exercised muscles will become stiff and protruding, making your legs appear thick.

Source: 39 Health Network www.39.net

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