Get rid of fat thigh meat and lift your buttocks with 5 elastic bands

Girls' fat thighs will be exposed as soon as they put on mini shorts in the summer! A well-known American fitness coach provides 5 exercise moves, using common elastic bands and Pilates exercise rings, focusing on the hard-to-slim thigh area, without worrying about developing strong legs that only athletes have, helping you to lose weight and lift your buttocks.

A well-known American fitness coach provides 5 exercise moves, using common elastic bands and Pilates exercise rings, focusing on the hard-to-slim thigh area to help you lose weight and have slim tones.

The American health information website "Shape.com" quoted an article written by American fitness coach Nora Tobin, introducing 5 simple exercises that use common elastic bands and Pilates exercise rings to exercise every angle of the legs while also tightening the buttocks and having a buttock-lifting effect.

Before doing these 5 moves, please warm up for 10 minutes and jump rope for 30 seconds, then start immediately. Do 5 moves as a set, rest for 30 seconds, then jump rope for 30 seconds, then start again for the next set. Do 4 sets in total each time, 3-4 times a week.

Open and close style:

1. Wrap the band around your legs, just above your knees, and lie on your right side with your knees together and bent, with your ankles and hips in a straight line.

2. Turn your pelvis to the front, keep your ankles together, lift your left knee as high as possible, tighten your core and buttocks muscles, then return to the original position. Do 20 times on each side.

The picture shows the open and closed style. (Photo/taken from "Shape.com")

Leg lift:

Wrap the band around your legs, just above your knees, and kneel on the floor with your wrists under your shoulders and your knees under your hips. Maintain a kneeling position, tighten your core and buttocks muscles, and slowly lift your left foot outward so that your thigh is parallel to the floor. Then return to the original position and do 20 times on each side.

The picture shows the leg lift pose. (Photo/taken from "Shape.com")

Cross-legged:

1. Stand with your feet slightly wider than hip-width apart, place the band just above your kneecaps, bend your knees slightly, and lean your hips slightly forward.

2. Take a step outward with your dominant foot first, then step outward with the other foot, and feel the resistance brought to you by the elastic force when your foot steps outward. Do 20 times on each side.

The picture shows the cross-legged style. (Photo/taken from "Shape.com")

Squat:

1. Stand with your feet hip-width apart, place the band over your knees, bend your knees, push your hips back, and squat.

2. Keeping your chest still, use your hip muscles to evenly distribute your body weight on your feet, extending your knees outward 1 inch (about 2.5 cm), and then returning to the starting position. Do this 20 times in total.

The picture shows the squat position. (Photo/taken from "Shape.com")

Press ring type:

1. Lie on your back with your feet hip-width apart and a Pilates ring between your thighs. Press your hands into the floor, engage your stomach, and lift your hips toward the ceiling.

2. Use your feet and thighs to squeeze the Pilates exercise ring, bring your legs as close together as possible, and then slowly return to the original position. Do this movement 20 times in total.

The picture shows the pressure ring type. (Photo/taken from "Shape.com")