This double-leg exercise to hold the water bottle will help activate the inner and outer thighs, abdominal muscles and lower back, help reduce body fat and it also helps reduce swelling, making the body firmer.
Keep the bottle properly
Then add pelvic movements - deeply tighten your abs and move your back from a curved position to a round position and then back, pulling your pelvis forward (as shown in the illustration above). Do all the slow and gradual movements, without unnecessary intensity and without straining your knees.
Changes in exercise level
During this exercise, you should practice it in 3 levels from easy to medium and then difficult. Level 1 (easy level), the can be placed at the bottom of the pants, between the thighs. Level 2 (average level), the bottle will be between the sides and knees, clipping between the thighs. At level 3, the most difficult thing is when you place the bottle in a low position ( Between your knees), the lower it is, the easier it is to keep it with your feet.
With this exercise, you should start using a bottle of water to practice the correct position and bring higher efficiency. This also helps you feel the muscles working. Once you are used to this exercise, you can do it anywhere and no need a bottle, make sure you are in the correct posture and exercise method.
In addition to helping to increase muscle and reduce fat, this exercise also activates the pelvic area, helping you reduce back pain and has the effect of eliminating health problems in women such as uterus and some other problems. During this COVID-19 epidemic season, you should practice at home and apply this exercise, both getting into a standard figure and not having to go out or go to the gym.
