In-depth treatment of "elephant legs": Four-step muscle stretching method and doorknob squatting exercise

After completing this four-step exercise to slim your thighs, you should feel a stretching and soreness in your thighs, a slight warmth in your abdomen, and a feeling of great comfort throughout your body when you stand up and relax. Exercise steps: (1) Stand with your feet about shoulder-width apart and knees slightly bent. Inhale and extend your arms forward. (2) After extending your arms to their highest point, swing them back naturally and lightly clench your fists. Be careful not to bend your arms. (3) Exhale, using your hips as a fulcrum, bend your back, place your arms on either side of your head, and face down. Make sure your back and neck are straight. Do abdominal breathing, which means expanding your abdomen forcefully when inhaling and contracting your abdomen forcefully when exhaling. Your entire pelvis should actively extend backward to lengthen your lower back. (4) Hold this position for half a minute, maintaining even and gentle breathing. Finally, exhale completely, then inhale, slowly stand up, exhale, return your arms to your sides, and close your eyes to rest. Relax your hip joints and thighs, and relax your back and shoulders at the same time. The key step of this movement is to stretch your arms forward as far as possible while stretching your pelvis backward as far as possible. This will lengthen your body. The deeper your legs are bent, the greater the intensity of the movement. If you can make it into a horse stance, it will be most effective for slimming your thighs. The function of slimming elephant legs exercise is to change elephant legs through correct sitting posture. Exercise steps: (1) Sit on a chair with your legs straight and parallel to the ground. (2) Press your feet down without touching the ground and hold for about 10 seconds. (3) Flex your toes and circle them inward and outward 10 times. (4) Cross your legs up and down 10 times. The target of the four leg slimming exercises is the back of the knees, the outer thighs, and the calves. Door handle squat exercise: Stand facing the narrow edge of an open door with your legs shoulder-width apart and a stool behind you. Straighten your arms and grab a handle with each hand. As you slowly count to 10, lower your body until you touch the stool, but do not sit down. Pause for a moment, stand up and count to 10 again. Set a timer for 100 seconds. Repeat the above steps until the time is up. This exercise targets the back of the knee. Side-lying leg raise: Lie on your right side with your leg straight and your head resting on your right hand. Bend your right leg to your knee, and extend your left hand forward for support. Slowly count to 10, raise your left leg to an 80° angle with the ground, then return to the starting position. Massage your glutes and thigh muscles before doing another set. Repeat until the time is up. This exercise targets the outer thigh. Single-leg bend: Secure a weight of about 1 pound to your ankle and stand up with your feet together. Extend your arms forward and place your hands on the back of a bench an arm's length in front of you. Slowly count to 10, bend the leg with the weight attached, raise your ankle until your leg is perpendicular to your body, pause, massage your back of the knee, and lower your leg. Repeat with the other leg until the time is up. This exercise targets the back of the knee and calf. Heel raise: Stand facing a wall with your feet parallel and shoulder-width apart. Place a towel under your feet, then support yourself by placing your arms and palms against a wall. Slowly count to 10, lifting your heels off the ground, i.e., standing on the towel and rising onto your toes. Hold this position for 10 seconds while massaging your calf muscles, then lower your heels and repeat for another 10 seconds. Repeat until the time is up. This exercise targets the calves.