How to stretch the outer thigh muscles?

With the development of society, there are more and more people who often sit for long periods of time. For example, the majority of office white-collar workers need to sit for a long time every day. As we all know, long-term sitting and lack of exercise will have many harms. The most direct harm is that the thighs become thicker. In order to prevent this problem, you must do more thigh muscle stretching. If you don’t know how to do it, come and learn in detail.

How to stretch the outer thigh muscles?

1. Low lunge variation

Start in a low lunge, reach back with your right hand to grab the top of your foot, and pull your heel toward your buttocks.

2. Half Pigeon Pose Variation

Start from the single-leg sleeping pigeon pose, grab the instep of your left foot with your left hand, pull your heel close to your buttocks, and reach your right hand behind your back to grab the base of your right thigh.

3. Hero's Sleeping

Start in the hero sit, with your knees together and your buttocks sitting on the ground between your heels. Slowly lie back and place your hands behind your head.

4. Frog pose

Lie down with your knees apart, your hands pressing your feet back, and your heels on both sides of your hips.

【Back of thigh】

1. Single-leg head-to-knee

Bend your right knee, place your foot on the inside of your left thigh, hook your left foot back, extend your arms upward, fold from your hips, and keep your back extended.

2. Standing forward bend

Bring your feet together, fold forward and downward, hug your calves with your hands, and keep your back extended.

3. Downward Dog

Stand with your feet hip-width apart, hands slightly in front of your shoulders, abdomen tucked in, back extended, and legs straight.

4. Strengthen side stretch

Point your right foot forward, bend your left foot inward 60 degrees, straighten your hips, hug your elbows with your hands, extend your back, and fold forward.

5. Demigod Monkey Pose

Place your left knee on the ground with your left foot, straighten your hips, straighten your right leg and hook it back, and place your hands on both sides of your right leg to keep your back extended.

[Inner thigh]

1. Bound Angle Pose

Bend your knees, put your feet together, grab your toes with your hands, keep your knees on the ground, and fold your body forward and downward.

2. Yoga Squat

Open your feet outward, put your hands together, elbows, legs and knees outward, keep your back extended and your chest open.

3. Split-knee Child's Pose

With your knees apart and your big toes touching, fold your body forward and down to the ground, between your thighs.

.Sitting angle

Open your feet and bend them back, straighten your knees and fold them forward, placing your elbows on the ground and keeping your back extended.

5. Frog pose

Spread your knees, keep your thighs and calves at 90 degrees, hook your feet back, align your knees and hips, place your elbows on the ground, and extend your back.

[Outer thigh]

1. Standing leg lift twist

Start by standing and lifting your legs, grab the outside of your right foot with your left hand, and extend your right hand backwards.

If you have trouble straightening your legs, bend your knees.

2. Baby Hold

Sit up, bend your right knee, place your knee and ankle on your elbow, pull your knee and ankle close to your chest, and straighten your spine.

3. Supine Needle Pose

Lie down with your right ankle over your left knee. Bring your foot back and pull your knee toward your chest, keeping your back flat on the ground.

4. Single-legged sleeping pigeon pose

Bend your right calf and align it with the front mat, hook your foot back, straighten your left leg, and fold your body downward.

If you use the right method, you can lose weight wherever you want.