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Thigh fat is a problem for many girls. In particular, sitting for a long time can easily cause muscle weakness in the buttocks and inner thighs, resulting in uneven force on the buttocks and legs, and it is easier to form fat on the inner thighs and protruding front thighs.
This article collects 7 thigh thinning exercises to tell you how to thin thighs and lift buttocks at the same time.
Daily exercise at home for a week can reduce the fat on the inner thighs and eliminate the protruding muscles on the front of the thighs!
Exercise 1: Sumo squat
The sumo squat is different from the general squat. The distance between the feet is wider, but it is more friendly to people with knee problems, and it can exercise the muscles of the inner thigh and outer buttocks, which can help develop the thigh seam.
＊A group should do about 10-20 reps. It is recommended to do 2-3 groups a day, and you can rest for one minute between groups.
▲ Difficulty: ⭐⭐
Exercise 2: side leg lift
Lie on your side on the yoga mat with one elbow on the ground, and perform one leg lift exercise. For the enhanced version, you can change one foot to bend on the top, and the other foot to lift the leg below, which can exercise the muscles of the outer thigh and buttocks at the same time.
＊A group should do about 20-30 reps. It is recommended to do 2-3 groups a day, and you can rest for one minute between groups.
▲ Difficulty: ⭐⭐⭐
Exercise 3: split squat
Split squat looks like a lunge but is actually more like a squat. Step forward and back with both feet, knees bent at 90 degrees, heels off the ground, weight on the front legs, and then keep straight down Lift up after squatting, squat down once on the left and right until lifting once.
＊A group should do about 10-12 reps, and it is recommended to do 2-3 groups a day, with a one-minute rest between groups.
▲ Difficulty: ⭐⭐⭐
Exercise 4: Reverse leg lift
Kneel on the yoga mat with both feet straight on the ground, with your hips and back in a straight line, then bend your knees on one foot and lift your legs backwards to stretch, which can exercise the gluteal muscles and the fat on the front of the thighs.
＊A group should do about 10-20 reps. It is recommended to do 2-3 groups a day, and you can rest for one minute between groups.
▲ Difficulty: ⭐⭐⭐
Exercise 5: Wide squat
Stand with your feet shoulder-width apart and extend your single foot outward, then keep your body upright and squat down, squat down once on the left and right until you lift it up once.
＊A group should do about 10-12 reps, and it is recommended to do 2-3 groups a day, with a one-minute rest between groups.
▲ Difficulty: ⭐⭐⭐⭐
Exercise 6: Glute bridge
Lie on the yoga mat with your feet bent, raise your buttocks up and support it to make a hip bridge position, one group for about 30 seconds, you can train the fat on the buttocks and front thighs; the advanced version can lift one foot up and support it, one time It takes about 30 seconds for a group; for the ultimate version, you can lift one foot and repeat the lifting action up and down, and do about 10-12 times in a group.
＊It is recommended to do 2-3 groups a day, with a one-minute rest between groups.
▲ Difficulty: ⭐⭐⭐
Exercise 7: raise the calf
After making a sumo squat position, the left and right feet take turns to pad the toes, which can exercise the calf and thigh fat together, and take turns for about 30 seconds as a group.
＊It is recommended to do 2-3 groups a day, with a one-minute rest between groups.
▲Difficulty: ⭐⭐⭐⭐
Say goodbye to thigh fat. When exercising, wearing BP Smartwatch can also let you know how your exercise results are, such as how many calories you burn and what your heart rate is.