足パカを毎日15回×3セット、1週間続けてみて！内ももに効き始めて、効果が出てくるからオススメ

This workout combines leg raises (opening and closing the legs) with a 30-second stretch, for a total of 3 minutes. After strengthening the inner thighs, stretches are performed around the hip joint to reduce strain on the muscles. By continuing this routine for a certain period, you can expect benefits such as toned inner thighs, reduced swelling, and improved hip joint flexibility. [Changes after 1 week] You may experience mild muscle soreness as you'll be working your inner thigh muscles daily. While significant visible changes are rare, you may notice a reduction in leg heaviness and swelling. [Changes after 2 weeks] Your form will stabilize, and your movements during training will become smoother. This is also a time when your everyday posture and leg usage may change. [Changes after 3 weeks] You'll find it easier to engage your inner thighs and lower abdomen, and your movements will become even more stable. You'll often find it easier to complete more repetitions. This is a time when you'll likely notice changes such as reduced swelling and a more defined leg line. [Changes after 1 month] You may notice a tightening in your lower abdomen and inner thighs, and you may also see changes in the overall silhouette of your lower body and the lines of your legs. ■ Leg Spreading & Stretching (3 minutes) 0:00 Training Start 0:15 1. Leg Spreading/Leg Opening 2:36 2. Sitting Leg Flapping 《Muscles Targeted》 ・Adductor Muscles ・Lower Abdominis, etc… 《Expected Effects》 ・Tightening of Inner Thighs ・Reduction of Swelling ・Improved Hip Joint Flexibility 《Recommended Frequency》 ・15 reps x 3 sets daily + stretching -------------------------------------- 《Recommended Video》 "Lower Body" Strength Training/Mixed List    • 【女子トレ】しゃがんで30秒キープ！下半身をスリムにする「耐久スクワット」2分   Try doing 10 squats daily for 2 weeks! It's recommended because it stabilizes your form and makes it easier to target your legs and glutes!    • スクワットを毎日10回、2週間続けてみて！フォームが安定して、脚とお尻に効きやすくな...   -------------------------------------- Subscribe to the channel    / @melos--web4629   #StrengthTraining #LegRaises #MELOS [Supervision & Training Instruction] Takenori Torimitsu Fitness Running Trainer. Born in 1991, from Chiba Prefecture. Mobile Personal Trainer, SUUNTO5 Ambassador, VX4 Advisory, BOOST Management Contract, HOKA ONE ONE Supporter. ------------------------------------------------------ Sports x Lifestyle Web Magazine "MELOS" URL ⇒ https://melos.media/ 【Official SNS Accounts】 Facebook ⇒   / melos.mag   Twitter ⇒   / melos_mag   Instagram ⇒   / melos.mag   LINE ⇒ https://lin.ee/4ZoeTKj ------------------------------------------------------ ＜Edit: MELOS Editorial Department＞