Now due to changes in people's lifestyles, the time to do is getting longer and longer, the time to exercise is relatively lacking, and with it, we accumulate fat in the legs, hips abdomen will be more and more, which will make your body lose its beauty, so we have to reduce the fat in the legs and abdomen by way of fitness, which has become the main purpose of many women friends fitness.
In addition to the abdomen and legs, the buttocks is also a part of the women pay great attention to, in the process of full body shaping training good buttocks is a necessary condition for a perfect body. So exercise a perfect buttocks, can modify the whole body proportion, for their own body points.
In the fitness, most of the women choose to be yoga this way. Because it not only moves more softly, but also fits the female temperament, and at the same time can perfectly achieve the effect of body slimming. So today i'll introduce some yoga asanas that can be used for hip and thigh fat burning, and then with a reasonable diet, you can quickly shape the body to your satisfaction.
The first movement is the tiger variation. First kneeling on the mat, then hands on the ground like a reptile to lift their abdomen, let the core tighten, and extend the right arm forward to the same height as the shoulder. Stretch your left foot out back in a straight line with your hips, then hook your toes back in and re-engage your abdomen.
Extend your right hand to your right side, while your left hand palm is on the ground, support your body, extend your left leg to the left hip stirrup to the level, toes should be towards the front of the yoga mat, usually about 5~10 times each time. Keep breathing evenly and repeat the exercise.
The second action phantom chair twist to crescent twist. First of all, stand straight with your feet together, put your weight on the heels of your feet to lengthen your abdomen, and put your hands together in front of your chest with your fingers interlocked. Then exhale, while bending your right elbow, stuck above the left thigh to do a phantom chair twist.
After a few breaths, transfer your overall weight to your left foot, lift your right foot off the mat, and straighten your right leg backwards in a crescent twist. With your core strong and chest up, hold for 5 even breaths, then switch to the other side.
The third move is a variation of the standing stretch with hands grasping toes. Keep the standing forward bend movement, then use your own hands to grab the thumbs of the feet, feet should be close to the yoga mat, and then inhale, feel your back spine get extended. The calves feel the force tighten the muscles.
Transfer the overall weight to the top of the left foot, use the muscles of the hips and legs to drive the body, stretch your right foot upward, keep it at the level of the right hip for about 5 even breaths, and then switch to the other side for the exercise.
The fourth movement standing hand grasping toe stretch. Start by standing in mountain pose to activate your core strength, lift your right knee to a position level with your hips and reach your foot forward with your right hand grasping the thumb of your right foot, you can slightly bend your knee. Let your abdomen fire upward to keep your body stable, hold your hips with your left hand, open your chest, and then stomp your right foot to the right side of your body.
During the process, let the toes hook back to fix the muscles of the leg, let the foot move as far away from the body as possible, stretch the left arm to the left side, put your attention on the raised thumb, take about 5 even breaths, and then switch to the other side for the exercise.
For the fifth movement, dance pose, first keep standing in mountain pose and let the muscles in the front of your thighs start to exert themselves. Bend your left knee and open your shoulders by grabbing the foot grip with your hands and extend your right arm in front or directly in front of your body. Lift your hips, breathe in, let your legs lift behind you, stand with the strength of your calves to keep yourself backbending to bring your toes up, lift your chest, keep breathing evenly for about 5 to 10 times, then switch to the other side for the exercise.
The 6th movement crescent variation. This movement requires us to take a step forward with the right foot, press the left foot against the mat with the instep, lift our chest and arms at the same time, keep our leg muscles stretched, tighten our thigh muscles, drop our tailbone down, lift our abdomen and shoulders for 10 rhythmic breaths, then switch to the other leg and take a step forward for practice.
The seventh action single-leg bridge. We first lie flat on the yoga mat, legs apart at the same width as the hips, let the knees perpendicular to the back of their feet above, the feet should be close to a store, then press down on their triceps, hips up, inner thighs to rotate to the ground, let their shoulders to the middle. Fingers should be interlocked at the bottom of the back, pressed against a store, and continued for 5 even breaths, then you can slightly increase the intensity, lift your right foot towards the sky, hold for 5 breaths, then switch to the other leg for the exercise.
These 7 movements will allow us to effectively stretch the muscles, while adding some strength-based training, which can quickly help us lose fat and shape an aesthetically pleasing curve. This way the fat that accumulates in our hips and legs will go with it. For women, not only to make their body perfect, but also a great temperament improvement!
