As the name suggests, the pear-shaped figure means that the upper half is not fat and the lower half is fat, which is similar to a pear-shaped figure. In fact, the pear-shaped figure is caused by fat accumulation in the buttocks and thighs. How to slim down the legs for a pear-shaped figure can actually be used Stretching exercises, lying on your side and raising your legs, jumping at the waist, and other exercises can help you slim down your legs. So, how to slim down legs for a pear-shaped body? Let’s find out together!
1. Stretching exercises
Drop your hips, bend your legs and squat down, Keep your back straight and extend your other leg back until it is parallel to the ground. Or in the same position, straighten the other leg to the side until it forms a 90-degree angle with the body. Try to do 3 groups (10 times each) of this exercise on each leg.
2. Leg stretching exercises
Stand the body, - stand with the legs and keep the body straight. Stretch the other leg to the side and back, keeping the thigh as straight and parallel to the ground as possible. Leg extensions can also be performed sideways.
3. Lying on your side and raise your legs
Line your body straight on the bed or the floor Lie on your side with one leg close to the floor and lift the other leg upward until it forms a 45-degree angle with the body. Then support your upper legs on a table or chair at a 45-degree angle. Then lift your lower leg close to the floor so that it is together with your upper leg. This kind of exercise can strengthen the inner and outer muscles of the thigh, instead of only exercising the outer muscles as before, thus maintaining the balance and symmetry of the thigh.
4. Jumping with waist and feet
Starting from a standing posture, take a step forward with your right foot and bend your knees slightly. Put your hands on your waist. While jumping up, switch your left and right feet (note that your back should be straight at this time). While counting one or two, jump up and switch feet. When you first start doing it, aim to do it 10 times in 10 seconds and then speed up after you get used to it.
5. Balanced straightening
Stand upright, straighten your right foot and lift it to the right. At the same time, straighten your left hand and lift it to the left. Pay attention to the balance of your body. Legs should be strong. Gently return to the original position. Same as the other sideDo this once, this action takes about 2 seconds. When you first start doing it, aim to do it 5 times in 10 seconds. Once you get used to it, increase the speed.
6. Step and walk quickly
Take a big step forward until the back knee is about 15 cm from the ground, and then step forward with the other leg. It's best to start with two sets of 10 reps per leg. Then gradually increase the number of times. Like other exercises, you can start slower. And allowing both legs to get the same degree of exercise can change the relaxation state of the muscles and make them appear more toned in appearance.
7. Raise the calf
Place the front end of the foot on a raised platform and press the foot down as much as possible. Then raise your calves hard to raise your whole body. Repeat this set of movements rhythmically, do it 20-30 times, and try to stand up and press down as hard as possible. It will be better if you are a little sore. You can hold one hand on a support to maintain balance.
8. Towel presser feet
Lie on the ground, straighten your feet up at 90 degrees to your body, put a long towel across the instep, straighten your hands, and stand on your toes. Press down the towel with both hands and the soles of your feet at the same time, keeping your hands and feet straight. Repeat this set of actions 40 times to tighten your calves and make your lines slimmer.
9. Touch your toes
Stand at attention with your hands by your sides. Bend your knees and touch your toes with your hands. Do not flex your back muscles, just bend your knees. Then gently return to the original position. This action lasts about 3 seconds. When you first start doing it, aim to do it 3 times in 10 seconds, and then speed up after you get used to it.