10-minute yoga exercises to reduce buttocks, thin legs and shape your body

Below I will share with you a set of yoga to slim down your legs and buttocks, so that losing weight is no longer so out of reach! Just 10 minutes a day can make you have slender legs and charming buttocks, and the perfect figure is within your reach!

Lie flat on your back, place your hands naturally on both sides of your body, spread your feet as wide as your pelvis, and bend your knees to get into a ready position (Photo provided by 39 Health Network)

【Slimming legs】

Action 1／

Lie flat on your back with your hands placed naturally on both sides of your body, your feet open as wide as your pelvis, and your knees bent into a ready position; keep your upper body still, and slowly move the soles of your feet toward your hips, trying to keep your heels close to your hips. Repeat this action 15-20 times.

Action 2／

Lie flat on your back with your legs spread as wide as your pelvis. Bend your left foot and lift your right foot up with your toes pointed at 90 degrees to the ground. Place your hands on your abdomen. (Photo provided by 39 Health Network)

1. Lie flat on your back with your legs spread as wide as your pelvis. Bend your left foot and lift your right foot up with your toes pointed at 90 degrees to the ground. Place your hands on your abdomen.

Take a deep breath and slowly lower your right foot to about 45 degrees. (Photo provided by 39 Health Network)

2. Take a deep breath and slowly lower your right foot to about 45 degrees. Repeat this movement 15-20 times with each foot.

Action 3／

1. Lie flat on your back, spread your legs as wide as your pelvis, lift them up, perpendicular to the ground, cross your hands behind your head and lift your head up.

2. Keep your upper body and right foot still, and place your left foot on top of your right foot.

3. Keep your upper body still and switch positions of your left and right feet. 3. Keep your upper body still and switch positions of your left and right feet.

4. Keep your upper body still and lower your feet slightly to a 45-degree angle with the ground, alternating between left and right feet as in postures 2 and 3. Repeat this movement 15-50 times.

Lie flat on your back with your abdomen tucked in, your legs spread as wide as your pelvis, your knees bent to 45 degrees, your hands placed on your abdomen, and your eyes looking upwards into a ready position. (Photo provided by 39 Health Network)

【Butt lift】

Action 1／

1. Lie flat on your back with your abdomen contracted, your legs spread as wide as your pelvis, your knees bent to 45 degrees, your hands on your abdomen, and your eyes looking upwards to get into a ready position.

Use the strength of your waist to slowly push your hips upward. (Photo provided by 39 Health Network)

2. Use the strength of your waist to slowly push your hips up (try to push your abdomen up to parallel to the ground). Repeat this action 15-20 times.

Action 2／

Lie flat on your back with your legs spread as wide as your pelvis, knees bent at 45 degrees, hands on your abdomen, and hips slightly raised. (Photo provided by 39 Health Network)

Lie flat on your back with your legs spread as wide as your pelvis, bend your knees to 45 degrees, place your hands on your abdomen, and slightly lift your hips up (the distance between your hips and the ground should be about 10 cm). Keep your upper body still and slowly move the soles of your feet toward your hips. Repeat this action 15-20 times.

Action 3／

Open your feet to the width of your pelvis, bend your right foot to 45 degrees, and bend your left foot to 90 degrees and place it on your right thigh. (Photo provided by 39 Health Network)

1. Lie flat on your back with your legs spread as wide as your pelvis. Bend your right foot to 45 degrees, bend your left foot to 90 degrees and place it on your right thigh (the left ankle is slightly below the right knee). Place your hands naturally on both sides of your body and look up to get into a ready position.

Use the strength of your waist to slowly lift your hips upward. (Photo provided by 39 Health Network)

2. Use the strength of your waist to slowly lift your hips upward (at this point your body should be in a straight line when viewed from the side). Repeat this action 15-20 times.

Source: 39 Health Network www.39.net

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