Rubber band squat
Training parts: front thigh muscles, buttocks
Action: standing, legs apart at the same width or slightly wider than the shoulders, step on the rubber band, the upper body is straight hands hold the rubber band, handle on the shoulders (with friction, can be in the shoulder pad sports towel), squat, repeated action.
Should pay attention to: squat to the level of the thighs on the ground, the upper body as straight as possible to keep the head up and chest up, do not probe the body to move forward.
Quantity: 30-35 per group, 3 groups.
Pilates
Training parts: thighs
Action: Inhale, legs raised 90 degrees, hands in the waist; exhale, thighs do not move, calves back, hands side planks.
Yoga：Wei’s Nu style
Training parts: Eliminate fat on the outer thighs and lateral lumbar area, relax both hips and paratendons.
Action: Lie on your left side, bend your left elbow, rest your head on your left palm, and make your body into a straight line; lift your right leg and grab your left toe with your right hand; exhale, straighten your right arm and right leg, both perpendicular to the ground; breathe normally and hold for 10 to 30 seconds.
Combat exercise
Training part: inner thighs
Action: lift the leg upright and backward, pay attention to the upper body to stay upright, one hand up, the other hand in the waist, tighten the hips and lift the leg backward with force. Repeat several times.
