Many white-collar workers sit for long periods of time, coupled with a lack of exercise, and the blood flow is not smooth for a long time, resulting in the accumulation of fat on their waists and serious edema in their legs. It is more difficult to reduce the fat in these areas, so do you know what are the exercises to shape the waist and legs to lose weight? Let’s go take a look below!
1. Wall and leg stretching
This pose helps eliminate excess fat in the legs, tighten the leg lines, get rid of the calves, and shape the muscles by stretching the muscles on the back of the legs. The leg shape also helps promote blood circulation in the legs, flex the knee joints, and prevent arthritis. Face the heel of the wall, kneel on the ground, place your knees on the ground, put the insteps of your feet on the ground, place your palms inwards naturally on your side, and adjust your breathing. Straighten your spine, open your shoulders, stretch your calves upward as close to the roots of your thighs as possible, hold your ankles back with both hands, and straighten your toes upward. Tuck your abdomen in, bend your trunk forward until your forehead touches the wall, keep your body balanced, and hold for 3-5 breaths. Return both calves to the ground, return the trunk to a straight position, exhale, and repeat the above actions 3 times.
2. Wall Leg Stretch
This pose helps to exercise leg muscles, eliminate excess fat in the legs, and shape the legs. It also helps promote blood circulation in the legs, eliminate leg edema, and slim the legs. leg. Lie on your back on the ground, straighten your legs up and close to the wall, bend your elbows on the ground and place them on both sides of your body, and adjust your breathing. Tuck your abdomen in, raise your buttocks, place your weight on your arms, lift your torso off the ground and stretch upward, with your arms straight. Bend your knees, put your feet against the wall, and keep your head close to your knees. Keep your body balanced. Hold for 3-5 breaths and maintain this action for 10-20 seconds. Return the torso to the ground, inhale, and repeat the above actions 3 times.
3. Variation of standing forward bend
This pose can not only stimulate the liver and kidneys, promote digestion, and easily eliminate feces, but also give you a water snake waist. , can also relieve fatigue and relieve headache and insomnia symptoms. Stand in mountain pose, straighten your knees, place your hands naturally on your sides, and keep breathing. Straighten your spine, draw your abdomen in, and raise your hands above your head, palms facing forward. Step forward with your left foot, bend your right knee, bend your trunk forward until your hands touch the ground, stand on tiptoes of your right toes, and maintain this action for 10-20 seconds. Return the trunk to the standing position of Mountain Pose, inhale, and repeat the above actions 3 times.