Supine thigh stretch and single-leg forward bend: a good way to stretch the front and back of the legs.

**06 Supine Thigh Stretch**

This is the best exercise for stretching the front of your thighs, in my opinion. You'll feel a really good stretch in your thighs. Try it and you'll see.

Exercise time: 30 seconds per leg per set.

Rest time: No rest

Number of sets: 3

Speed ​​of motion: constant speed

**Sports** **Intensity** **Shaping** **Parts** **Positions**

Lean your body slightly back, just keep the feeling of your thighs stretching.

---Facing the ground

POINT

It is important to note that for the leg behind you, try to keep the instep facing the ground and do not let it sag outwards.

**98** 10-Minute Micro-Exercise for Intense Weight Loss

**Forward Bend with One Leg**

**Good ways to stretch the back of your legs**

This movement is a forward bend exercise that can better stretch the muscles and ligaments on the back of our thighs. Doing it before bed can make your thighs look longer.

**Exercise time: per leg per set**

**Do it for 1 minute**

**Rest Time: No rest**

Number of sets:

Speed ​​of movement:

**Sports** **Intensity** **Shaping** **Parts** **Positions**

Or the area around the calf.

Place on the inside of the thigh

Night Chapter

**Show off your style from behind too!**

**Prone arm and leg raises**

**Lift up your beautiful back on the opposite side**

This exercise is one of the most common back exercises. It engages the entire erector spinae muscles, helps control the body, and increases coordination and flexibility.

**Exercise duration: 30 repetitions per set**

**Rest time: 30 seconds**

**Number of sets:** 3 sets per side

Movement speed: slow

Lie face down on the ground, engage your core, draw your navel towards your spine, extend your arms forward and gently place your fingertips on the ground, and slightly open your feet to hip-width apart.

Lift the opposite hand and foot off the ground, keeping the arm and knee straight. Exhale and switch to the other hand and foot.

**100** 10-Minute Micro-Exercise for Intense Weight Loss

**02 Lie prone and reach down**

This movement is somewhat similar to swimming, but unlike swimming, the feeling in your back is much more intense due to gravity. Doing this movement consistently will make your back more sensual.

**Number of repetitions: 30 per set**

**Rest time: 30 seconds**

**Number of sets: 3 sets per side**

Speed ​​of motion: constant speed

**Sports** **Intensity** **Shaping** **Parts** **Positions**

POINT

When doing this exercise, do not raise your head or puff out your chest excessively; just keep your body still during the exercise.

Lie face down on the ground, engage your core, draw your navel towards your spine, extend your arms forward and gently place your fingertips on the ground, and slightly open your feet to hip-width apart.

fingertips touching the ground

Keeping your feet on the ground, slightly raise your hands off the ground with your palms facing each other.

draw towards the sides

As you exhale, pull your arms back, trying to touch your elbows together as much as possible.

Night Chapter: Complete Destruction of All Parts of the Body