Best Korea Exercise for Thighs + Legs | Reduce Thigh Fat | Slim Big Legs | Get Beauty Body In Week
HTML-код
- Опубликовано: 4 июн 2024
- Best Korea Exercise for Thighs + Legs | Reduce Thigh Fat | Slim Big Legs | Get Beauty Body In Week
To target and slim down your thighs and legs effectively, it's essential to incorporate exercises that tone the muscles while also engaging in cardio to burn fat. Here’s a routine inspired by popular Korean fitness trends to help reduce thigh fat and slim big legs:
Warm-Up (3-5 minutes)
1. *Jumping Jacks*
- Perform for 1 minute to increase your heart rate.
2. *Leg Swings*
- 30 seconds each leg, front to back, and side to side.
3. *High Knees*
- Perform for 1 minute to activate your leg muscles.
Thigh and Leg Slimming Exercises (15-20 minutes)
#### 1. *Squats (3 minutes)*
- Works: Thighs, glutes, calves
- How: Stand with feet shoulder-width apart, lower your hips back and down as if sitting in a chair, then return to standing.
- Reps: 3 sets of 15-20 reps
#### 2. *Lunges (3 minutes)*
- Works: Thighs, glutes, hamstrings
- How: Step forward with one leg, lower your hips until both knees are bent at a 90-degree angle, then push back to standing.
- Reps: 3 sets of 10-15 reps per leg
#### 3. *Inner Thigh Leg Lifts (3 minutes)*
- Works: Inner thighs
- How: Lie on your side, cross your top leg over the bottom leg, lift the bottom leg as high as you can, then lower it back down.
- Reps: 3 sets of 15-20 reps per leg
#### 4. *Side Lunges (3 minutes)*
- Works: Inner and outer thighs, glutes
- How: Stand with feet together, step out to the side with one leg, bend that knee while keeping the other leg straight, then push back to the starting position.
- Reps: 3 sets of 10-15 reps per leg
#### 5. *Glute Bridges (3 minutes)*
- Works: Glutes, hamstrings
- How: Lie on your back with knees bent, lift your hips towards the ceiling, then lower back down.
- Reps: 3 sets of 15-20 reps
#### 6. *Calf Raises (2 minutes)*
- Works: Calves
- How: Stand with feet hip-width apart, lift your heels off the ground, then lower back down.
- Reps: 3 sets of 15-20 reps
#### 7. *Leg Circles (2 minutes)*
- Works: Thighs, hip flexors
- How: Lie on your back with one leg extended, lift it slightly off the ground, and make small circles in the air.
- Reps: 3 sets of 10-15 circles per leg, each direction
Cool Down (3-5 minutes)
1. *Standing Quad Stretch*
- Hold each leg for 30 seconds to stretch your quadriceps.
2. *Hamstring Stretch*
- Hold each leg for 30 seconds to stretch your hamstrings.
3. *Butterfly Stretch*
- Sit with your feet together and knees out, gently press your knees towards the ground.
- Hold for 1 minute.
4. *Child’s Pose*
- Hold for 1 minute to relax your entire body.
Additional Tips for Slimming Thighs and Legs:
1. *Cardio*
- Incorporate cardio exercises like brisk walking, jogging, cycling, or dancing to burn calories and reduce overall body fat.
2. *Healthy Diet*
- Eat a balanced diet rich in vegetables, fruits, lean proteins, and whole grains.
- Stay hydrated by drinking plenty of water.
3. *Consistency*
- Perform this workout routine 4-5 times a week for the best results.
4. *Avoiding High-Calorie Foods*
- Reduce intake of high-calorie, sugary, and processed foods to aid in fat loss.
5. *Get Enough Sleep*
- Aim for 7-8 hours of sleep per night to support muscle recovery and overall health.
By following this exercise routine and maintaining a healthy lifestyle, you can work towards reducing thigh fat and slimming down your legs effectively.
#exercise #homefitnesschallenge #tiktokchallenge 
Хобби
Люблю очень этот канал❤❤
Gurl.I have big fat legs,but when I first tryed your exersize,I felt like a chineze chopstic
I'll try it and inform
1 day- alittle pain feel lighter and flexible
2 day- i'm Little bit sore but Is okay and no differenze from 1 day
Any updates??? DON'T GIVE UP !!!! I KNOW IT IS BIT HARD BUT U CAN DO IT
FIGHTING 💪🏻💪🏻
Is there a STAY here?❤❤❤❤❤❤❤
YASSSSS😊
Meee😊🖐🏻
Yesss
Good❤❤❤❤❤❤
Yes.
How many people use Instagram here❤️
Yes me 😊.
Thank you very much. Have a nice day
через 2 недели напишу как с результатом , ставьте лайки чтобы я не забыла
Результаты есть , я писала комм ниже , но он пропал(
помогает , я делала 3 - 2 раза в день
Reminind me plz
Хорошо @@elinasndergaardforsberg40
????
@@yuakye6064 результат есть , помогает , у меня очень большие ляшки были , намного меньше стали
Только нужно не пропускать дни и делать всё это раза 2 в день
Итак, две недели прошли, каковы результаты?
First 🥇🏆🏆
I should do that do have skinny legs and buatiful
❤❤❤❤❤❤
❤
Thank you very much my got skinny I ari day
Day 1: done 2 whole times.
D2: done
Use this song Me gustas tu 🙏🙏🙏🙏🙏🙏🙏🙏🙏🙏🙏🙏🙏🙏❤️❤️❤️❤️❤️❤️❤️❤️❤️🙏🙏❤️ 🇻🇳🇻🇳🇻🇳🇻🇳🇻🇳🇻🇳
Hii love you
Hii army
Hello 🤗
Hii
Hello
You are BTS army
You 2 friend ship me
How many times do we have to do this a day
Second 🥈
Is there an ARMY here?
Yes ❤
Yes me
I am 💜
Yes I am an army girl ❤
Hi army 💜
i feel that i suffer aaaaah but if i do different execise of this chanel it will work? cuz i don't want to do the same
Через две недели напишу , пока что:
правая нога-47.7
левая нога-45
1день✅
забыли?
нет всё ещё занимаюсь !@@IvanKalitochka
нет , занимаюсь @@IvanKalitochka
Буду делать это неделю посмотрю
Ляжки- 52 см
Талия- 66 см
Бедра- 80 см
День 1-
👍🏻👍🏻
Ну как? Неделя уже прошла
11:37 помогает?
Your 🆕 subscribe 🎉🤩🤩🔥.