Every girl wants to get a pair of perfect legs that are slim and toned. A total of 183 trainees participated in the 4-week test with this course, the success rate of leg slimming is up to 69.7%.Participants averaged a reduction of 2.19cm in thigh which would be the equivalent of 2 sizes smaller for jeans. If you strictly follow the exercise and diet plan, you can achieve more with it.
This Program is NOT intended for you, if you:
1.Are elderly(over 65 years old), pregnant, or disabled
2.Have diabetes, cardio diseases, lung diseases or other metabolic diseases
3.Have orthopedic conditions that are not yet healed
4.Are not suitable for exercise following your doctor's advice
Let’s begin.
1. Squat Cushion-20s
Tips:
1.Keep your feet shoulder width apart
2.Slightly jump and squat with tight butt and back
3.Keep your knee and toe at the same line
Breathing:Breathe in when standing up, breathe our when squatting.
2. Lunge-30s
Tips:
1.Lower body until thigh is parallel to the floor
2.Don’t let knee go past toe
3.Press into heel to drive back up
4.Repeat on the other side, continue to alternate legs
Breathing:Breath in when lunge, breathe our when stand back.
3. Left Bear Plank Leg Kick-30s
Tips:
1.Keep your back straight, don't sag your back
2.Keep toe pointing to the ground when you kicking leg
3.Do it slowly
4.Engage your butt, keep it tight
Breathing:Do not hold your breath.
4. Right Bear Plank Leg Kick-30s
Tips:
1.Keep your back straight, don't sag your back
2.Keep toe pointing to the ground when you kicking leg
3.Do it slowly
4.Engage your butt, keep it tight
Breathing:Do not hold your breath.
Repeat the above 2 moves once.
5. Half Squat-30s
Tips:
1.Keep your back straight
2.Hips higher than the knees
3.Make sure that knees follow the toes
4.Place your heels shoulder-width apart
Breathing:Breathe in when squatting, breathe out when standing up.
6. Squat-30s
Tips:
1.Stand with feet just wider than hip width
2.Hips stacked over knees, knees over ankles
3.Lower your body when thigh is parallel to the ground
4.Drive your body back with hips and front thigh
Breathing:Breath in when squatting, breathe out when standing up.
Repeat the Lunge 30s.
7. Right Side Leg Lift-20s
Tips
1.Lie on your side with the toes pointing down slightly
2.Engage the outside of your hip
3.Bend your body over forward slightly
Breathing:Breathe out when lifting the leg, breathe in when coming back.
8. Left Side Leg Lift-20s
Tips:
1.Lie on your side with the toes pointing down slightly
2.Engage the outside of your hip
3.Bend your body over forward slightly
Breathing:Breathe out when lifting the leg, breathe in when coming back.
9. Left Side-Lying Leg Back Kick-20s
Tips:
1.Keep your body still except the swinging leg
2.Try to fully extend your leg back and up
3.Engage the outside of your hip
4.Keep your core tight
Breathing:Breath in when retracting the leg, breathe out when extending.
10. Right Side-Lying Leg Back Kick-30s
Tips:
1.Keep your body still except the swinging leg
2.Try to fully extend your leg back and up
3.Engage the outside of your hip
4.Keep your core tight
Breathing:Breath in when retracting the leg, breathe out when extending.
Repeat the Half Squat 20s.
11. Stretch Right-30s
Tips:
1.Maintain upper body still and face to the front
2.Make sure that two feet step astride as far as possible
3.Tighten the leg and the hip
Breathing:Do not hold your breath.
12. Stretch Left-30s
Tips:
1.Maintain upper body still and face to the front
2.Make sure that two feet step astride as far as possible
3.Tighten the leg and the hip
Breathing:Do not hold your breath.
