Introduction
On February 20, 2025, we are going to explore how to quickly slim legs through fitness at home. Girls with a pair of beautiful legs often exude a more powerful aura, and beautiful legs seem to add extra charm to their appearance. If you’re not satisfied with your leg – shape, don’t worry. Here are 6 leg – slimming moves for you to learn.
Quickly Thin Out Straight Pencil Legs Action Analysis
Training Essentials: It’s necessary to do a proper warm – up before starting the training. There are a total of 6 movements, with each movement lasting for 1 to 3 minutes. The rest time between movements should not exceed 1 minute. Each cycle consists of 2 to 4 groups, and it is recommended to do the exercises 3 to 5 times a week. After training, stretching is required. For friends with a higher body fat rate, about 30 minutes of cardio can be carried out to increase the fat – burning rate.
The 01st Movement: Side Lying Knee Lift
Steps:
- Side – lie down, bend the elbow of the lower arm so that the head rests on it, bend the elbow of the upper arm and place the palm on the ground in front of the body, and keep the legs together and straight at first.
- Inhale and lift the upper leg while keeping it straight.
- Exhale, and use the thigh of the upper leg to drive the lower leg to lift the knee. Pause briefly at the top and then return to the original position.
- Keep the body stable throughout the process, keep the lower leg straight, and then switch to the other side to do the movement after completion. Do it for 2 minutes on each side.
The 02nd Movement: Side Internal Leg Lift
Steps:
- Side – lie down, support the ground with the palm of the upper arm in front of the body, bend the elbow of the lower arm and place the small arm against the ground to support the upper body.
- Keep the lower leg straight on the ground, bend the knee of the upper leg and place it in front of the lower – leg thigh, with the foot on the ground.
- Exhale, use the thigh to drive the calf to exert force, and lift the lower leg upward. Pause briefly at the top.
- Inhale and lower the lower leg, and repeat the lift when it lightly touches the ground.
- After finishing, change to the other side to do the action, 2 minutes for each side.
The 03rd Movement: Air Bicycle
Steps:
- Lie on your back, place your arms at your sides, and bend and lift your knees.
- Simulate the action of pedaling a bicycle, and make the legs draw circles in the air as much as possible. Alternately straighten and bend the legs slowly.
- Keep the whole back close to the ground for 3 minutes.
The 04th Movement: Side Lying Leg Lifts
Steps:
- Side – lie down, support the ground with the palm of the upper arm in front of the body, bend the elbow of the lower arm and place the small arm against the ground to support the upper body, keep the legs together and straight, and keep the body in a straight line.
- Keep the lower – side leg motionless, exhale and lift the upper – side leg, pause briefly at the top, and pay attention to keeping the back of the hip perpendicular to the ground all the time, without bending or arching the back.
- Inhale, keep the upper leg straight, swing it back down, and repeat the lift when it lightly touches the lower leg.
- After completion, do the action on the other side, 2 minutes for each side.
The 05th Movement: Side Plate Support Leg Lift
Steps:
- Start in the side – plank support position, lie on your side, bend the elbow of the lower arm and use the small arm to support the ground while supporting the upper body, cross the upper arm over the waist, keep the legs straight, lift the hips, and keep the back straight.
- Exhale, lift the upper – side leg, pause briefly at the top, and contract the abdominal muscles.
- Inhale, slowly lower the upper leg, and repeat the lift when it lightly touches the lower leg.
- Tighten the core throughout and do the action with abdominal force. After completion, do the action on the other side, 1 minute for each side. This action can not only slim the legs but also slim the stomach.
The 06th Movement: Stretching the Front Side of the Thigh
Steps:
- Bend your knees and sit on your knees, place your hips between your feet, keep your arms vertical at your sides, and gently hold your feet with your hands.
- Slowly lie back until the upper back touches the ground, place the head lightly on the ground, and open the arms at the sides of the body.
- Breathe naturally, feel the stretching sensation on the front side of the thighs, and hold this position for 1 minute.
When it comes to weight loss, don’t blindly follow the trend. On the road to fat loss and body – shaping, the first thing we should do is to reduce the body fat rate, and then combine it with a targeted shaping program to slim down. Reasonable diet management can control calorie intake, and combined with exercise or fitness, we can increase calorie consumption. Through a healthy weight – loss method to create a calorie gap, we can effectively lose weight step – by – step. For body – shaping, we can carry out targeted training according to our needs and the development characteristics of various body parts. For example, today’s leg – training sharing is a great way for you to create straight and slim pencil legs. Pay attention to the official website of the tutorial at home, and there will be more and more exciting tutorials waiting for you!
