3個動作加強你的臀部,大腿和腿部

3 Moves to Tone Your Butt, Thighs, and Legs

3個動作加強你的臀部，大腿和腿部

Sexy, slim legs

性感，苗條的雙腿

Want mini-skirt worthy legs? These moves will get you there in no time at all. Pick a few moves, or try them all to sculpt your butt, hamstrings, quads, thighs, and calves.

想要值得穿上超短裙的迷人雙腿嗎？這些動作將很快使你成爲這樣的人。選擇一些動作，或者全都嘗試以此塑造你的臀部，腿筋，股四頭肌，大腿和小腿。

Warrior III

勇士三式

This yoga move can tone your legs, and core too.

這一瑜伽姿勢可以加強你的雙腿和重心。

How to do it: Stand with the feet together, and lift up the left leg with a pointed toe, putting your body weight onto the standing, right leg. Continue to lift your leg and drop the head and torso so they form a straight horizontal line from head to toe with the arms at your sides. Engage your core and make sure the left thigh, hip, and toes are aligned. Remain facing down and keep your back as straight as possible. Ensure your right knee doesn't lock and center the weight on the middle of the foot. Hold for 5 breaths and then slowly return to standing.

如何做：雙腳並立站立，擡起左腿，腳趾翹起，將身體重量放到站立的右腿上。腿繼續擡高，頭和軀幹下低，這樣從頭到腳就會形成一條水平直線，手臂放於身體兩側。動用你的重心，確保左大腿，臀部和腳趾在一條線上。臉保持向下，後背儘可能挺直。確保你的右膝蓋沒有緊閉，將重量集中到右腳中間部分。堅持5次呼吸時間，然後緩慢回到站立的姿勢。

Switch legs and repeat.

換腿重複。

Chair Squat

椅子蹲式

This is a perfect move for beginners, and we're betting you're sitting on the only equipment you need as you read this. Hint: If you have a chair (and your glutes), you're good to go.

這是初學者的完美動作，我們打賭你在讀這篇文章時，一定坐在你唯一需要的設備上。提示：如果你有一把椅子（和臀部），你就可以開始了。

How to do it: Begin standing with your back to a chair, feet hip-width apart. While keeping your weight centered on your heels, draw in your abs and the hips slowly lowering your butt toward the chair. Pause right before you would sit down and return to standing while keeping the core engaged.

如何做：剛開始站立，後背對着椅子，雙腳分開，距離與臀部差不多。在將身體重量集中在腳跟的同時，收腹肌，臀部緩慢下放到椅子上。在你將要坐下來時，暫停下來，然後回到站立的姿勢，同時保持動用重心。

Do 3 sets of 10-15 reps.

每組姿勢10-15次，做3組

Leg Lift

擡腿

This move targets the quads.

這一動作的目標是股四頭肌

How to do it: While you stand facing a chair, raise your right leg, knee facing up, foot flexed and place your heel on the seat. Make sure not to lock your standing knee as you lift your right foot off the chair and straighten it out until you feel your quadriceps engage. Keeping your lifted leg in the air, bend the leg on the floor slightly and then straighten it again.

如何做：面對椅子站立，同時擡起右腿，膝蓋朝上，腳彎曲並將腳跟放在座位上。在你擡起右腳離開座椅時，確保站立腳的膝蓋不處於閉合狀態，拉直右腿直到自己感覺到了股四頭肌。保持擡高的腿放在空中，在地板上輕微彎曲腿部，然後再拉直。

Do 10-15 reps, then switch sides and repeat for 1 full set; do 3 sets.

做10-15次，之後換邊，重複一整套動作；做3組。