【脚痩せ】K-POPアイドルのような美脚を手に入れる！太もも痩せ筋トレ＆骨盤矯正ストレッチで下っ腹痩せも！

Summary

This workout session focuses on leg and hip flexibility with a series of stretches and exercises designed to prevent back pain and swelling. Starting with hip joint and pelvis stretches, the routine progresses to leg opening movements and single leg rotations for a comprehensive warm-up. It includes ankle placement on the opposite knee for outer hip stretch and frog leg stretches. The session also incorporates core-tightening exercises like leg lifts and heel stretches, ensuring a well-rounded workout for the lower body.

Takeaways

• 🔁 Start with hip joint and pelvis stretches to loosen the hip area and prevent back or lower body swelling.
• 🕊 Open and move your legs to relieve tension and promote relaxation.
• 🏃‍♀️ Perform single leg hip joint rotations to loosen the hip joints and maintain flexibility.
• 🌿 Remember to breathe in and out during the exercises to stay relaxed and focused.
• 🧘‍♀️ Place one ankle on the opposite knee to stretch the outer hip joint, aiming to bring the knee closer to the floor if possible.
• 🐸 Execute the frog legs stretch with gentle bouncing of the knees, avoiding pain and focusing on the stretch.
• 🦵 Keep your knees at a 90-degree angle while opening them, aiming for proper alignment and stretch.
• 🧘‍♂️ Cross your legs and perform a hip lift, engaging your core and inner thigh muscles.
• 💪 Strengthen your core and thighs by lifting one leg at a time, maintaining a slow and controlled pace.
• 🏁 Approach the end of the workout with a focus on maintaining form and steady breathing.

Q & A

What is the primary focus of the exercise routine described in the script?

The primary focus of the exercise routine is on stretching and working out to achieve slim legs, with emphasis on hip joint and pelvis stretches.

Why is it important to loosen the hip joint area during the workout?

Loosening the hip joint area is important to prevent back pain and to avoid swelling in the lower body, as tightness in this area can lead to these issues.

What is the purpose of the leg opening and moving exercise?

The purpose of this exercise is to loosen the tension in the leg muscles and promote relaxation.

How does the single leg hip joint rotation exercise benefit the body?

The single leg hip joint rotation exercise helps to increase flexibility and mobility in the hip joints.

What is the significance of breathing while performing the stretches in this routine?

Breathing in and out is significant as it helps to relax the body, enhances the effectiveness of the stretches, and promotes better oxygen flow to the muscles.

What does the script suggest for those who feel pain during the frog legs stretch?

If pain is felt during the frog legs stretch, the script advises not to force the movement and to avoid bouncing the knees if it causes discomfort.

Why is it recommended to keep the knees at a 90-degree angle during the knee opening exercise?

Maintaining the knees at a 90-degree angle helps to ensure proper alignment and maximize the stretch in the hip and leg muscles.

How does tightening the core while stretching the knees in the routine contribute to the workout?

Tightening the core while stretching the knees helps to engage the abdominal muscles, which can improve overall core strength and stability.

What is the benefit of the hip lift exercise mentioned in the script?

The hip lift exercise works the buttocks and inner thigh muscles, helping to tone and strengthen these areas.

Why is it important not to rush through the leg movements in the routine?

Not rushing through the leg movements ensures that each stretch is held for an effective duration, allowing for better muscle engagement and preventing injury.

What is the overall goal of the exercises described in the script?

The overall goal of the exercises is to improve leg flexibility, reduce tension, and enhance the strength of the lower body muscles, particularly targeting the hips and thighs.

Outlines

00:00

🕊 Leg Stretches and Workouts

This paragraph introduces a series of leg stretches and workouts aimed at loosening the hip joint and pelvis to prevent back pain and swelling in the lower body. The exercises include moving the knee inward, opening legs to loosen tension, single leg hip joint rotations with deep breathing, and stretching the outer hip joint by placing one ankle on the opposite knee. It also covers frog leg stretches, keeping knees at a 90-degree angle, and tightening the core while stretching the knees. The session ends with a hip lift exercise, focusing on keeping the buttocks off the floor and squeezing the knees inward.

05:05

🏋️‍♀️ Strengthening Butt and Inner Thighs

The second paragraph focuses on exercises that target the buttocks and inner thighs. It describes a movement where one leg is lifted while tightening the core and thighs, emphasizing the importance of maintaining proper form over speed. The workout alternates sides, ensuring an even workout for both legs, and concludes with a final stretch, indicating that the routine is almost complete.

Keywords

💡hip joint

The hip joint refers to the ball-and-socket joint that connects the thigh bone to the pelvis, allowing for a wide range of motion. In the context of the video, stretching and loosening the hip joint is emphasized as crucial for preventing back pain and reducing swelling in the lower body. The script mentions specific exercises like 'hip joint & pelvis stretch' and 'single leg hip joint rotation' to target this area.

💡pelvis

The pelvis is a bony structure that forms the base of the spine and houses the hip joints. It plays a significant role in weight-bearing and movement. The video script includes a stretch that involves the pelvis, highlighting its importance in maintaining flexibility and preventing injuries, especially in the context of leg workouts.

💡stretch

Stretching is a form of physical exercise that involves elongating a muscle or muscle group to improve flexibility and range of motion. The video script provides various stretching exercises aimed at the hip and leg areas, such as 'hip joint & pelvis stretch' and 'frog legs stretch,' which are essential for preparing the muscles for more intense workouts and reducing the risk of injury.

💡tension

Tension in the context of the video refers to the tightness or strain in the muscles, which can lead to discomfort or reduced mobility. The script advises to 'loosen the tension' and 'relax' during the exercises, indicating the importance of releasing muscle tightness for better flexibility and comfort.

💡rotation

Rotation, as used in the video, describes the movement of a limb around a joint in a circular motion. The 'single leg hip joint rotation' exercise is an example of this, where the leg is moved in a circular pattern to increase the range of motion and flexibility in the hip joint.

💡ankle

The ankle is the joint that connects the foot to the leg and is crucial for balance and mobility. In the script, an exercise is mentioned where the 'right ankle is placed on the left knee,' aiming to stretch the outer hip joint and improve flexibility in the lower leg and ankle region.

💡knee

The knee is a hinge joint that connects the thigh bone to the shin bone and is essential for movement and stability. The video script includes exercises like 'frog legs stretch' and 'knees in 90-degree position' that involve the knees, focusing on strengthening and flexibility to support leg workouts.

💡core

The core refers to the group of muscles in the abdominal and back regions that provide stability and support for the spine. The script mentions 'tightening your cores' during certain exercises, emphasizing the importance of core engagement for overall body stability and strength during leg stretches and workouts.

💡thigh

The thigh is the upper part of the leg between the hip and the knee, containing large muscles that are essential for leg movement. The video script includes exercises that target the thighs, such as 'squeeze your knees inside' during the hip lift, which helps to tone and strengthen the thigh muscles.

💡breathe

Breathing is a vital function for delivering oxygen to the body and removing carbon dioxide. The video script reminds viewers to 'breathe in and out' during the exercises, highlighting the importance of proper breathing techniques to enhance oxygen supply to the muscles and aid in relaxation.

💡hip lift

A hip lift is an exercise that involves lifting the hips off the ground while keeping the knees together, targeting the gluteal muscles and lower back. The script describes this exercise as a way to work the butt and inner thigh, demonstrating its role in strengthening and toning the lower body.

Highlights

Start with hip joint and pelvis stretch to loosen the hip area and prevent back or lower body swelling.

Perform leg opening movements to relieve tension and promote relaxation.

Execute single leg hip joint rotations to loosen the hip joints and maintain flexibility.

Remember to breathe while performing stretches for a more effective workout.

Place the right ankle on the left knee to stretch the outer hip joint.

Attempt to lower the knee closer to the floor for a deeper stretch.

Switch to the other leg for a balanced workout.

Engage in frog legs stretch to bounce the knees and stretch the muscles without causing pain.

Keep knees at a 90-degree angle while stretching to target the correct muscle groups.

Combine foot and knee stretches to tighten the core and stretch the knees effectively.

Cross the legs for a variation that targets different muscle groups.

Perform hip lifts to engage the butt and inner thigh muscles.

Maintain the butt off the floor and squeeze the knees inward for a more intense workout.

Move the leg up while tightening the core and thighs for a challenging exercise.

Switch to the other side to ensure equal muscle development.

Maintain a steady pace throughout the workout for optimal results.

Finish the workout with a sense of accomplishment and readiness for the next session.

Transcripts

Let’s work on slim legs stretch&workout!

First is hip joint&pelvis stretch

Move your knee inside

And we’re gonna loosen around the hip joint!

If this area is not loosen,

You might hurt your back or your lower body tend to get swell

So I recommend to do this stretching!😊

Next we’re gonna open our legs and

Move it like this!

Try to loosen the tension and let’s relax~🕊

Next is single leg hip joint rotation!

Also, let’s relax and draw the big circle with your leg!

Next is other side!

Don’t forget to breath in and out~🌿

Next, place your right ankle on to your left knee and

Bend your legs like this!

I hope you can feel the stretch of your outer hip joint!

If you can, try to put your knee closer to the floor!

Next is other legs!

Take a deep breath and let’s relax~

Next is frog legs stretch

We’re gonna bounce the knees

You don’t have to move it big like this

If it hurts, you don’t have to move your knees👍just stretch it!

Next we’re gonna put the legs& heels together

And open the knees like this

Try to keep your knees in 90 degree position!

Next we’re gonna put the foot together and stretch it up!

Try to tighten your cores while doing this!

And try to stretch your knees well!

Next we’re gonna cross the legs!

Next is hip lift! Put your knees together and let’s do this!

Try to keep your butt off the floor!

And squeeze your knees inside!

This works for your butt and inner thigh!

Next we’re gonna move the leg up!

Try to tighten your cores and thighs while doing this!

Next is other side~!

You don’t have to do it faster~!

Almost done!!