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🎯 Загружено автоматически через бота: 🚫 Оригинал видео: 📺 Данное видео принадлежит каналу «Home Fitness Challenge» (@NhungLeFitness). Оно представлено в нашем сообществе исключительно в информационных, научных, образовательных или культурных целях. Наше сообщество не утверждает никаких прав на данное видео. Пожалуйста, поддержите автора, посетив его оригинальный канал. ✉️ Если у вас есть претензии к авторским правам на данное видео, пожалуйста, свяжитесь с нами по почте support@, и мы немедленно удалим его. 📃 Оригинальное описание: Best Korea Exercise for Thighs Legs | Reduce Thigh Fat | Slim Big Legs | Get Beauty Body In Week To target and slim down your thighs and legs effectively, it’s essential to incorporate exercises that tone the muscles while also engaging in cardio to burn fat. Here’s a routine inspired by popular Korean fitness trends to help reduce thigh fat and slim big legs: Warm-Up (3-5 minutes) 1. *Jumping Jacks* Perform for 1 minute to increase your heart rate. 2. *Leg Swings* 30 seconds each leg, front to back, and side to side. 3. *High Knees* Perform for 1 minute to activate your leg muscles. Thigh and Leg Slimming Exercises (15-20 minutes) #### 1. *Squats (3 minutes)* Works: Thighs, glutes, calves How: Stand with feet shoulder-width apart, lower your hips back and down as if sitting in a chair, then return to standing. Reps: 3 sets of 15-20 reps #### 2. *Lunges (3 minutes)* Works: Thighs, glutes, hamstrings How: Step forward with one leg, lower your hips until both knees are bent at a 90-degree angle, then push back to standing. Reps: 3 sets of 10-15 reps per leg #### 3. *Inner Thigh Leg Lifts (3 minutes)* Works: Inner thighs How: Lie on your side, cross your top leg over the bottom leg, lift the bottom leg as high as you can, then lower it back down. Reps: 3 sets of 15-20 reps per leg #### 4. *Side Lunges (3 minutes)* Works: Inner and outer thighs, glutes How: Stand with feet together, step out to the side with one leg, bend that knee while keeping the other leg straight, then push back to the starting position. Reps: 3 sets of 10-15 reps per leg #### 5. *Glute Bridges (3 minutes)* Works: Glutes, hamstrings How: Lie on your back with knees bent, lift your hips towards the ceiling, then lower back down. Reps: 3 sets of 15-20 reps #### 6. *Calf Raises (2 minutes)* Works: Calves How: Stand with feet hip-width apart, lift your heels off the ground, then lower back down. Reps: 3 sets of 15-20 reps #### 7. *Leg Circles (2 minutes)* Works: Thighs, hip flexors How: Lie on your back with one leg extended, lift it slightly off the ground, and make small circles in the air. Reps: 3 sets of 10-15 circles per leg, each direction Cool Down (3-5 minutes) 1. *Standing Quad Stretch* Hold each leg for 30 seconds to stretch your quadriceps. 2. *Hamstring Stretch* Hold each leg for 30 seconds to stretch your hamstrings. 3. *Butterfly Stretch* Sit with your feet together and knees out, gently press your knees towards the ground. Hold for 1 minute. 4. *Child’s Pose* Hold for 1 minute to relax your entire body. Additional Tips for Slimming Thighs and Legs: 1. *Cardio* Incorporate cardio exercises like brisk walking, jogging, cycling, or dancing to burn calories and reduce overall body fat. 2. *Healthy Diet* Eat a balanced diet rich in vegetables, fruits, lean proteins, and whole grains. Stay hydrated by drinking plenty of water. 3. *Consistency* Perform this workout routine 4-5 times a week for the best results. 4. *Avoiding High-Calorie Foods* Reduce intake of high-calorie, sugary, and processed foods to aid in fat loss. 5. *Get Enough Sleep* Aim for 7-8 hours of sleep per night to support muscle recovery and overall health. By following this exercise routine and maintaining a healthy lifestyle, you can work towards reducing thigh fat and slimming down your legs effectively. #exercise #homefitnesschallenge #tiktokchallenge
