Do 30 minutes a day with the following exercises to make sure the legs will be much smaller

Big thighs with fat make the body lose the harmony, balance and make women lose confidence, do not dare to comfortably wear the shorts or short skirts that they love. However, the removal of excess fat in the thigh area is not easy at all, because the fat in this area is quite hard, has a cell wall surrounded by toxin toxin, complex structure, solid and very difficult practice.

Therefore, to be able to beat this stubborn excess fat, besides building yourself a reasonable diet, you need to be determined to persevere in 5 extremely effective thigh fat reduction exercises below. here:

1. Jumping Jacks

Jumping Jack is considered the best warm-up exercise because it increases heart rate, increases blood flow to muscles throughout the body and reduces the risk of muscle tearing or contraction. This action also helps you burn 300 calories in just 20 minutes.

This exercise specifically affects muscles such as the buttocks, calf muscles, heels, tendons, . that help reduce thigh fat effectively.

Doing:

- Step 1: Stand up straight, your legs closed.

- Step 2: Jump to your feet and swing your arms at the same time.

- Step 3: Jump back to the previous position, perform 20 times, as quickly as possible.

2. Burpee

Burpee is an exercise that requires you to combine a lot of movements together, with high intensity so it works to reduce fat, increase muscle extremely effectively. The most complex of movements fall into the activities of the glutes, thighs and shoulders, so after training, you will easily notice the difference in the lower half of the body.

This is an exercise that is considered extremely effective in reducing thigh fat.

Doing:

- Step 1: Start with jumping position, hands straight ahead.

- Step 2: Use or use your hand as a post, bounce back to form a high Plank posture.

- Step 3: Next, jump back up to jump position, knees outside hands.

- Step 4: Jump up and jump straight up, hands up and land in a vertical position, do 20 times.

3. Pilates

Pilates is an exercise method with a series of activities that helps you improve the size of your thigh area pretty effectively. Not only does Pilates affect individual muscles, it can also affect the whole body.

Doing:

- Step 1: Lie on your left side with your left hand resting on your head, your right hand placed naturally in front of your chest

- Step 2: Right leg bend your knees to the perpendicular body, left leg straighten.

- Step 3: Slowly raise the left leg up, raising as high as much exercise for your inner thigh. A small tip is that you should control your breathing and squeeze your abs to help keep your legs straight and can reduce thigh fat most effectively, do it 20 times.

For this exercise you need to fix your whole body and only move your legs.

4. Side Lunge

Lunge exercise not only works to reduce thigh fat to make the thighs firm, but also makes your hips become more bloated, longer slender legs.

When doing this horizontal slit, the fat on your inner thigh will be burned, giving you firm, seductive legs.

5. Bridge Lift

With Bridge Lift, you can adjust the muscular buttocks flexibly, thereby helping to eliminate back pain, uncomfortable butt pain.

This exercise also focuses on the effect of losing excess fat in almost all groups of abs, buttocks and thighs.

Doing:

- Step 1: Lie on your back with your hands on the carpet, hands stretched out, palms facing down. Keep your knees folded so that your feet are straight on the carpet and shoulder-width apart

- Step 2: Press down the foot, especially in the heels, to lift the hips off the floor while keeping the back straight. Exhale when done and hold for 1 second.

- Step 3: Then slowly lower to the initial position when inhaled, do 20 times.

When practicing to note:

- For those who are new to the practice, practice the movements one by one and repeat the cycle 3 times.

- For people who are in good condition or have practiced for a long time, it is possible to increase the number of rounds to 5 to 7 rounds.

- Perform the correct posture, choose appropriate training intensity to avoid injury.

The 5 exercises above are simple but very effective in losing the accumulated fat in the thigh area. If combined with a scientific diet, you will surely quickly get slim, toned and extremely attractive honey thighs.