You can do it at home without leaving home! In addition to squats, there are 5 upgraded leg training

In addition to squat, squat, squat (deep squats) to train beautiful legs, are there any other advanced training techniques? Jackie Dragone, head coach from FLEX Studios, a fitness center in New York, tells us about her secret leg beauty training. Even if you are too lazy to go to the gym for weight training, you can still do these five exercises at home to make your legs and buttocks firm and shapely. (The following actions are performed 12 to 15 times per set, repeated more than two rounds)

Action 1: Jackie Dragone calls this action "single-leg rear raise". This action mainly trains the gluteus maximus and quadriceps. Put the weight of the whole body on the heels, stretch the hips as much as possible, and let the feet retract, extend, retract, and extend like springs. What you need to pay attention to is the standing foot. The knee cannot be bent beyond the toes, and use the strength of the abdomen to assist you in doing this movement, so that you can be safer and more accurate.

Action 2: Stand with one foot in front and squat slightly, and cross the other foot left and right behind. The purpose of this action is to train the quadriceps. But remember, when doing this movement, your buttocks should remain stable and motionless.

Movement 3: When you are doing the hip lift, the key is to use the hamstrings and gluteus maximus to bring the legs up, not the knees. Remember to keep both hands evenly supported on the ground as you lift your legs. When the movement is done really accurately, you will feel the tightness in your hips and thighs.

Action 4: Keep your knees together and use the strength of your inner thighs to lift your feet outward. The key point of this action is to use the muscles of the "inner thighs" rather than simply lifting your feet to the best of your ability. If the movement is done correctly, the other kneeling foot will also feel it.

Action 5: When you are doing open shoulder (shoulder support) movements, make sure your hips are in a straight line and your pelvis must not be tilted. Hold your hips up and don't let them fall.

Read the full article on VOGUE.com

Girls should also train their back muscles and abdominal muscles. In addition to the vest line, the back muscles from shoulders to calves should also be sculpted.

3 acupoint massages to eliminate leg edema

Follow the famous model Liya's 2 tricks to get an apple butt and honey thighs

For more exciting reports, please visit VOGUE website

※This article is authorized by VOGUE magazine and is prohibited from being reproduced without permission.