Bend your thick calves and do Pilates to relieve the muscles

[Key Points]: Pilates is an exercise that relaxes muscles throughout the body. Doing it before bed can help you lose weight and help you sleep. The following is a recommended Pilates leg slimming exercise. Do 2 sets a day and you will be able to slim your legs in a month.

Action 1

1. Lie on your stomach with your elbows bent and your chin supported. Stretch your legs out straight, with your legs slightly wider than shoulder width apart.

2. Straighten your feet and keep the instep and calf in the same line. Bend your legs, bring them toward your hips, and then lower them, making sure your calves do not touch the ground. Repeat the action 10 times.

Action 2

1. Lie on your back with your arms stretched toward the top of your head. Lift your legs straight up, forming an angle of about 30 degrees with the ground.

2. Bend your knees, hold your legs under your knees with your hands, and use a little force to bring your thighs closer to your abdomen.

3. Release your hands and straighten them back to their original position. Straighten your legs, forming a 30-degree angle with the ground. Repeat 7 times.

Action Three

1. Lie on your back, stretch your legs, and lift them off the ground, but not too high. Lift your left leg as far as you can, grab your calf with both hands, and bring your left leg closer to your upper body.

2. Lower your left leg without touching the ground, and lift your right leg in the same position. Repeat this cycle, 14 times for each leg.

Action 4

1. Lie on your back, stretch your legs and lift them off the ground, but don't lift them too high. Lift your left leg as far as you can and bend your knee, while keeping your right leg straight. Grasp the left knee with both hands, and press the leg slightly to bring the thigh as close to the upper body as possible.

2. Release your hands, straighten your left leg, and then bend your right leg in the same way. Repeat the movement 12 times for each leg.

Source: 39 Health Network www.39.net

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