3个动作加强你的臀部,大腿和腿部
3 Moves to Tone Your Butt, Thighs, and Legs
3个动作加强你的臀部，大腿和腿部Sexy, slim legs
性感，苗条的双腿
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双腿吗？这些动作将很快使你成为这样的人。选择一些动作，或者全都尝试以此塑造你的臀部，腿筋，股四头肌，大腿和小腿。
Warrior III
勇士三式
This yoga move can tone your legs, and core too.
这一瑜伽姿势可以加强你的双腿和重心。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：双脚并立站立，抬起左腿，脚趾翘起，将身体重量放到站立的右腿上。腿继续抬高，头和躯干下低，这样从头到脚就会形成一条水平直线，手臂放于身体两侧。动用你的重心，确保左大腿，臀部和脚趾在一条线上。脸保持向下，后背尽可能挺直。确保你的右膝盖没有紧闭，将重量集中到右脚中间部分。坚持5次呼吸时间，然后缓慢回到站立的姿势。Switch legs and repeat.
换腿重复。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.
这是初学者的完美动作，我们打赌你在读这篇文章时，一定坐在你唯一需要的设备上。提示：如果你有一把椅子（和臀部），你就可以开始了。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：刚开始站立，后背对着椅子，双脚分开，距离与臀部差不多。在将身体重量集中在脚跟的同时，收腹肌，臀部缓慢下放到椅子上。在你将要坐下来时，暂停下来，然后回到站立的姿势，同时保持动用重心。Do 3 sets of 10-15 reps.
每组姿势10-15次，做3组Leg Lift
抬腿
This move targets the quads.
这一动作的目标是股四头肌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：面对椅子站立，同时抬起右腿，膝盖朝上，脚弯曲并将脚跟放在座位上。在你抬起右脚离开座椅时，确保站立脚的膝盖不处于闭合状态，拉直右腿直到自己感觉到了股四头肌。保持抬高的腿放在空中，在地板上轻微弯曲腿部，然后再拉直。Do 10-15 reps, then switch sides and repeat for 1 full set; do 3 sets.
做10-15次，之后换边，重复一整套动作；做3组。
