Lift your hips and beautify your feet: Slimming exercises from thighs to ankles

(8) Raise your hips

The length of the leg is measured from the top of the buttocks to the heels. This exercise can correct sagging buttocks and make the legs look longer.

Peacock pose...

[Preparatory stance]

Lie face down with your side on the floor, legs slightly apart and outstretched, palms flat on the ground, lift your knees and take deep breaths.

[gymnastics]

<1> Command 1, 2, 3: Exhale and slowly raise your thighs, bending your knees.

<2> Command 4: Focus your mind on your buttocks, strain until you feel pain, then exhale completely.

<3> Command 5: Inhale while lowering your thigh.

<4> Command 7-8: Return to the original posture, relax your back muscles, and take a deep breath.

Notice:

△ No matter what you do, do not lift or shake your head.

△ Keep your hands close to your lower body.

△ 8 repetitions constitute one section; complete one section.

(ix) How to make feet slender and beautiful

The feet are key to creating the beauty of the body's curves; when standing, this can be seen from the upper thighs, above the knees, below the knees, and the ankles.

The ideal leg length is: height ÷ 2 + 6～7 (cm)

Lift your leg forward... to remove fat from your thighs.

[Preparation Posture]

Stand with your hands against the wall and take a deep breath.

[gymnastics]

<1> Command one two three: While exhaling, concentrate your consciousness on your left thigh and slowly raise it.

<2> Command 4: Raise your legs to the horizontal level and continue exhaling.

<3> Commands five, six, seven: Inhale, put your feet down and return to the original position.

<4> Command 8: Relax your whole body and take a deep breath.

Notice:

△ Do not use your toes or knees to exert force.

△ Remember not to lean against the wall, as this may affect your posture.

△ Do 8 repetitions on each side, for a total of 16 repetitions as one set.

Raise your leg diagonally forward... to make the outer thigh appear longer.

[Preparatory stance]

Stand with your left hand against the wall and take deep breaths.

[gymnastics]

<1> Command 1, 2, 3: While inhaling, step your right foot diagonally forward.

<2> Command 4: Raise your thighs to the horizontal line, then exhale completely.

Note: When you exhale, your thighs should be almost horizontal, so your knees can bend slightly inwards.

<3> Commands five, six, seven, eight: Inhale while slowly lowering your foot.

Notice:

△ Do not use your toes or calves to exert force.

△ Do 8 repetitions on each side, for a total of 16 repetitions as one set.

Open your legs... to eliminate fat on the sides of your thighs.

[Preparatory stance]

Lie face down on the floor, fold your hands together, rest your cheek on your hands, flat on the floor with your toes pointed, and take deep breaths.

[gymnastics]

<1> Command 1, 2, 3: While exhaling, stand on your tiptoes and lift your thighs. At the same time, subconsciously exert force on both sides of your thighs and open them to the left and right.

<2> Command 4: Spread your legs as wide as possible and exhale completely.

<3> Commands five, six, seven: Inhale while maintaining the raised thigh position, return to the original position.

<4> Command 8: Return to the original posture and take a deep breath.

Notice:

△ Don't lift your face.

△ Do only one section, repeat 8 times.

△ Maintain a vertical posture from feet to thighs.

Indian squat...promotes the curves of the feet and waist.

[Preparatory stance]

Stand with your feet about 20 centimeters apart, exhale, and keep your feet horizontal.

[gymnastics]

<1> Command 1, 2, 3: While exhaling, raise your toes, lift your arms from the front and upward, and at the same time slowly bend your knees.

<2> Command 4: Keep your body and arms horizontal, squat down and take a deep breath.

<3> Commands five, six, seven: Exhale, slowly lower your hands, and slowly straighten your knees.

<4> Command 8: Stand completely upright with toes flat, tighten your waist and thigh muscles, put your hands back down, and take a deep breath.

Note: Do not let your toes touch the ground while doing the exercises. Do 20 repetitions.

Raising your calves...makes your calves slimmer and more beautiful.

[Preparatory stance]

Place a 10cm stand in front of the wall, stand on one side of the stand with your toes, and hold the wall with your hands while breathing.

[gymnastics]

<1> Command 1: Exhale while slowly straightening your ankles and calves until you have stretched them out, then inhale.

<2> Command 3-4: While exhaling, lower your heels, raise your toes, and then quickly inhale.

Note: Each command 1, 2, 3, 4 constitutes one section. Do 20 sections in total, rest for 2 minutes, and then do 25 more sections.

Cross-shaped squat stance... eliminates fat above the knees

[Preparatory stance]

Using a horizontal bar or table, stand 15 centimeters away from it with your feet 15 centimeters apart.

[gymnastics]

<1> Command 1, 2, 3: Inhale while raising your toes, hold onto the bar with your fingers and squat down, supporting your whole body with your heels and knees.

<2> Command 4: Inhale while squatting down to a half-squat position, making your shins perpendicular to the floor, as if you were skiing.

<3> Command 5: Exhale while lowering your toes.

<4> Command 6-7: Continue to exhale and exert force on your knees, slowly returning to the original posture.

<5> Command 8: Stand up straight, stretch your arms and legs, tighten your knees, and exhale completely.

Notice:

△ Do not use force when extending your hand.

△ Repeat 8 times to complete one section, do a total of 2 sections.

Jumping...makes your legs longer and increases your height.

[Preparatory stance]

Stand with your feet 10-20 centimeters apart, with your hands and feet parallel.

[gymnastics]

<1> Command: While inhaling, raise both hands from front to top.

<2> Commands 2 and 3: Extend your arms to the sides, bend your knees at the same time, and bend your upper body slightly into a squat.

<3> Command 4: Lower your upper body to the bottom, hug your knees with both hands, make a jumping posture, and take a deep breath.

<4> Command 5: Exhale forcefully while jumping up, swinging your arms, and stretching your limbs as much as possible.

<5> Command 6: Inhale, bend your knees slightly and land.

<6> Command 7-8: March in place and adjust your breathing.

Notice:

△ Start by jumping lightly, then gradually increase the height of the jumps.

△ Repeat 8 times to complete 1 section, and do 2 sections in total.