Using a yoga roller is an effective way to stretch and recover muscles in areas such as the buttocks, thighs, back, and legs, minimizing post-workout soreness.
Here are 7 exercises with a yoga roller to help you achieve your desired body shape:
1. Exercise to Slim Outer Thighs
For this exercise, place the yoga roller horizontally at your right hip and support your upper body with your hands. Slowly lift your right leg parallel to the ground and roll the roller back and forth from your hip to your knee. Perform this movement 15 times and then repeat on the other side.
This exercise stimulates blood circulation in the thigh area, aiding in effective thigh fat reduction. Choose a larger-sized roller for better stability while rolling.
2. Exercise to Slim Calves
Place the roller under your calf and rest the ball of one foot on the ankle of the other, creating gravitational pressure. Then, use the yoga roller to roll your calf up and down a total of 15 times.
This exercise effectively relaxes tense calf muscles and helps prevent the formation of bow legs.
3. Exercise to Slim Ankles
Place the yoga roller at your ankle and roll your foot from left to right and vice versa.
This exercise promotes efficient blood circulation in the ankles. It is also ideal for those with particularly thick or prone-to-swelling ankles.
4. Exercise to Reduce Swelling in the Lower Legs
Many people tend to neglect the front part of the lower leg, but if you stand for long periods, performing an exercise to reduce swelling in this area can help improve blood flow and reduce leg swelling.
Place your foot slightly angled on the roller and roll back and forth about 15 times, being careful not to roll up to the knee.
5. Exercise to Slim Hips
This is one of the most effective exercises to slim down the hips.
First, curl your hips and bend your knees at a 90-degree angle. Then, place your ankle on the opposite thigh and roll your hip outward about 15 times with the yoga roller. Repeat on the other side.
6. Exercise to Slim Inner Thighs
The inner thighs are one of the areas where fat accumulates the most. Therefore, this inner thigh slimming exercise will help improve blood circulation, boost metabolism, and effectively slim the inner thighs.
Similar to a plank position, place your thigh perpendicular to the roller and roll from the inside out, from the top of the thigh to the knee, 15 times.
7. Exercise to Slim the Front of the Thighs
For this exercise, place the roller under your thigh and lie on your back, with your calf facing upward. Focus on your thigh and roll back and forth. If it feels too painful, adjust the angle of your calf.
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This movement helps slim the front of the thighs and improves fat accumulation in the area.
These exercises effectively reduce fat in the thighs, legs, and hips. So, why wait? Get your hands on a yoga roller for a very reasonable price and start working towards your dream body today!
Japanese Yoga Instructor Reveals 3 Simple Exercises to Combat Thigh and Leg Fat
Tsuki, the Japanese Yoga instructor (@tsukiyoga), is here to help women tackle their insecurities caused by thigh fat.
