If a woman has beautiful, well-shaped legs,then her whole figure is distinguished by grace. Of course, it will not be possible to lengthen your legs with the help of physical exercises, but it is quite possible to give them the correct shape that will cause admiration. And effective leg exercises will help you in this difficult task, which we will talk about today.
General strengthening exercises
This course will help tighten weakened muscles. Thanks to these simple exercises, too thin legs will become fuller and stronger, and full ones will acquire an ideal shape. So, let's get started:
- Lying on your back, stretch your legs and pull your socks on yourself. Do the exercise with the maximum voltage;
- Still lying on your back, put your hands back, and press your feet to the floor, as hard as you can. Now relax, lifting your knees slightly over the floor, and pulling again;
- We remain in the same position, only hands are bred to the sides and we press the palms to the floor. Slowly, making efforts (as if something is interfering with you), pull your socks on yourself, then from yourself;
- Now turn on your stomach and stretch your arms out in front of you. Begin to raise your feet from the floor, make sure they are straight, try to lift as high as possible;
- Next on the list is walking and running on the spot. Walk like socks, then run. Now repeat the exercises, but already leaning on the full foot;
- Approach the doorway, raise highhands and put them on the clypeus. Legs shoulder width apart. Start to rotate the body in different directions, while trying to pull up. Keep your feet in their original position;
- Now we lay our back on the rug. Cross your legs in the area of the feet and begin to combine your knees, without changing the position of your feet. Then do the reverse procedure;
- In the sitting position, the legs are bent. Cut and spread your knees, holding them with your hands. Repeat the same with straight legs;
- Get up, start sliding on the floor, spreading your legs, moving them from the heel to the toe and back;
- Stand on one leg, bend the other in the knee and lift as high as possible. With your hand, pull the foot towards you, then lower it down. Then change your legs and repeat the exercise;
- Standing on your knees, reduce and dilute them to the sides, rearranging. Keep your hands on the waist;
- And at the end, go around, then do a light jog in the circle, and again go around.
It is advisable to perform the complex both in the morning and in the evening. In the first month of training, do 5-6 approaches to each exercise, then increase the load to 12-15 times.
Exercises for the hips
Warm-up Any set of physical exercisesshould start with a warm-up. It can be different: go for a light jog in the park, if the weather permits, or ride an exercise bike for ten minutes. You can jump rope or just go up and down the stairs, for example, to go to the store. Bridge This exercise is very useful for the large gluteal muscles and the back of the legs. So, lie on your back, put your hands behind your head, bend your legs at the knees. Now start lifting your butt off the floor without changing the position of your back and shoulders. As if we are doing a "bridge". Rise as high as we can and slowly lower ourselves back down. When doing this exercise, you need to strain your buttocks as much as possible. To begin, do at least 10 approaches, then increase the load. Squats The most effective exercises for the hips are squats. Moreover, the technique of execution can be different. Consider the most common method. Place your feet shoulder-width apart, your back straight, your arms parallel to the floor. Start squatting slowly, your heels should remain in place - pressed to the floor, knees should not protrude beyond the line of your toes. You should also rise to the starting position slowly, so that the tension in your legs is noticeable. Start with 10 squats, then increase to 20-40. Lunges Stand straight, hands on your waist. Next, step forward with one leg and squat so that the knee of the other touches the floor. Now lunge with the other leg. You need to do at least 10 lunges on each leg. If you feel tension in the front of your thigh, then everything is going as it should.
Exercises for calves
Losing weight in your calves is quite a challenging task.It is necessary to put in a lot of effort, patience and, of course, believe in success. The most effective workouts for this part of the legs are all variations of step and aerobics. If you have the opportunity to buy a subscription to a fitness center - great! No - then get ready to go through the necessary program at home. You will need a special platform or just a small elevation.
- We stand on the platform with the right leg, then attach the left one to it. Change your legs. You seem to ascend the stairs. Exercise should be done rhythmically, better for good music;
- Again, put the right foot on the dais, then the left one. We lower our legs one by one, we raise them again;
- The right leg, bent at the knee, put on the platform, the left slightly lifted from the floor and lower again. Further lower the floor and the right foot. Change your legs and repeat the exercise;
- Standing on the platform with your right foot, bend the left knee and pull it up, then lower it to its original position. We repeat the exercise with the other leg;
- To really achieve the effect, each exercise must be performed at least 10-15 times.
Practical advice
- As you climb the platform, try to carry the whole weight of the body to your feet, and not to your back;
- The foot should stand completely on the platform, the heel of the heel is not allowed;
- The back is necessarily straight;
- Try to avoid too sharp movements, so as not to stretch the muscles during the first workout;
- For 30 minutes before the start, drink a couple glasses of water, or take a sip during classes, between exercises.
After the complex it would be good to do some exercises for your legs.pleasant – give them a massage! Just massage your calves as best you can – the technique of movements is not important. You can also relax your calves in the following way: lie down on the floor and lift your legs one by one, shaking them in the air so that the movement of the calf muscles is noticeable. The above sets of exercises will help you achieve a wonderful result – make your legs not only beautiful, but also healthy. The main thing is to never despair, strive for your goal, believe in success – and changes will not keep you waiting! We recommend reading:
