女孩們都知道，腿部幾乎可以說是全身上下最難瘦的部位！尤其對於久坐久站的人更是如此～不過國外的Model有一套超厲害的「芭蕾瘦腿法」，可以幫助沒時間運動的人在短時間內瘦腿～而且每天只需10分鐘！
![]({"default":{"load":"default","w":"80","h":"45","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/AAGj66Q.img?h=450&w=799&m=6&q=60&o=f&l=f"},"size3column":{"load":"default","w":"62","h":"35","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/AAGj66Q.img?h=351&w=624&m=6&q=60&o=f&l=f"},"size2column":{"load":"default","w":"62","h":"35","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/AAGj66Q.img?h=351&w=624&m=6&q=60&o=f&l=f"}})
© 由 Ever Shinning Publications, Inc 提供
圖片來源：ig@hyojinc_、ig@ahyoung_hwang
延伸閱讀：4動作瘦「腰側贅肉」！一天只需10分鐘，二周消滅最難瘦的腰間肉！
※全程需以四肢跪在瑜伽墊上，大腿膝蓋保持90度，收腹＋抬頭～每個動作都做四個八拍！
STEP 1：曲腿運動
![]({"default":{"load":"default","w":"80","h":"45","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/AAGiVxD.img?h=450&w=799&m=6&q=60&o=f&l=f"},"size3column":{"load":"default","w":"62","h":"35","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/AAGiVxD.img?h=351&w=624&m=6&q=60&o=f&l=f"},"size2column":{"load":"default","w":"62","h":"35","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/AAGiVxD.img?h=351&w=624&m=6&q=60&o=f&l=f"}})
© 由 Ever Shinning Publications, Inc 提供
圖片來源：小紅書＠小叶Yako
這個動作主要可以瘦大腿內側、後方以及與屁股連接處的贅肉！先將一隻腿的膝蓋向斜上伸直，網上時記得腳尖要有延伸感（就像有人抓著你的腳指頭），並且使用大腿的力量發力！將膝蓋收回時不要駝背、慢慢回到原點即可～
STEP 2：上下直腿運動
![]({"default":{"load":"default","w":"80","h":"45","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/AAGj66T.img?h=450&w=799&m=6&q=60&o=f&l=f&x=256&y=140"},"size3column":{"load":"default","w":"62","h":"35","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/AAGj66T.img?h=351&w=624&m=6&q=60&o=f&l=f&x=256&y=140"},"size2column":{"load":"default","w":"62","h":"35","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/AAGj66T.img?h=351&w=624&m=6&q=60&o=f&l=f&x=256&y=140"}})
© 由 Ever Shinning Publications, Inc 提供
圖片來源：小紅書＠小叶Yako
一開始先將其中一隻腿以繃緊的腳尖點地，接著整隻腳直直地向上抬起，並維持在大約與另一隻腿120度的開角，然後慢慢向上延伸抬起，直到腿部開角極限～抬起腳時記得上半身不可以下壓、移動！這動作不只可以訓練大腿肌耐力，還可以練出翹臀！
STEP 3：曲腿＋直腿綜合運動
![STEP 3：曲腿＋直腿綜合運動]({"default":{"load":"default","w":"80","h":"45","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/AAGiVxK.img?h=450&w=799&m=6&q=60&o=f&l=f&x=210&y=156"},"size3column":{"load":"default","w":"62","h":"35","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/AAGiVxK.img?h=351&w=624&m=6&q=60&o=f&l=f&x=210&y=156"},"size2column":{"load":"default","w":"62","h":"35","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/AAGiVxK.img?h=351&w=624&m=6&q=60&o=f&l=f&x=210&y=156"}})
© 由 Ever Shinning Publications, Inc 提供 STEP 3：曲腿＋直腿綜合運動
圖片來源：小紅書＠小叶Yako
首先先斜向上伸直腿，接著彎腿一次，然後腿不要放下，保持伸直的狀態上下移動一次，這樣算一組動作，一樣做4個八拍～做完這第三步動作後可以休息5分鐘～
STEP 4：大腿根部＋提臀運動
![]({"default":{"load":"default","w":"80","h":"45","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/AAGjcHx.img?h=450&w=799&m=6&q=60&o=f&l=f"},"size3column":{"load":"default","w":"62","h":"35","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/AAGjcHx.img?h=351&w=624&m=6&q=60&o=f&l=f"},"size2column":{"load":"default","w":"62","h":"35","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/AAGjcHx.img?h=351&w=624&m=6&q=60&o=f&l=f"}})
© 由 Ever Shinning Publications, Inc 提供
圖片來源：小紅書＠小叶Yako
將一隻腿90度向上彎曲，腳尖朝天，大腿和地面平行，維持腳尖朝上小幅度移動。這個動作只靠大腿發力、小腿放鬆～如果想要加強運動強度，在做完四個八拍後，可以加大腳尖的移動幅度！這個動作需要注意，背部一樣不可壓低，做的同時可以一起收小腹和臀部～
STEP 5：曲腿運動
![]({"default":{"load":"default","w":"80","h":"45","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/AAGiVxS.img?h=450&w=799&m=6&q=60&o=f&l=f"},"size3column":{"load":"default","w":"62","h":"35","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/AAGiVxS.img?h=351&w=624&m=6&q=60&o=f&l=f"},"size2column":{"load":"default","w":"62","h":"35","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/AAGiVxS.img?h=351&w=624&m=6&q=60&o=f&l=f"}})
© 由 Ever Shinning Publications, Inc 提供
圖片來源：小紅書＠小叶Yako
先將一隻腿斜向上伸直，接著大腿保持不動，將膝蓋彎曲～過程中大腿不要放鬆！如果感覺到肌肉非常痠痛就沒錯（笑～）
STEP 6：綜合運動
![]({"default":{"load":"default","w":"80","h":"45","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/AAGiVxU.img?h=450&w=799&m=6&q=60&o=f&l=f&x=259&y=143"},"size3column":{"load":"default","w":"62","h":"35","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/AAGiVxU.img?h=351&w=624&m=6&q=60&o=f&l=f&x=259&y=143"},"size2column":{"load":"default","w":"62","h":"35","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/AAGiVxU.img?h=351&w=624&m=6&q=60&o=f&l=f&x=259&y=143"}})
© 由 Ever Shinning Publications, Inc 提供
圖片來源：小紅書＠小叶Yako
這一步就是第1+5的綜合～不過在這一步中，兩組動作一起做完才算一組～做完後即可按摩腿不放鬆肌肉～
