Why do you think men love spring so much?For the warm sun that begs girls to wear short skirts? No, for the fact that these very skirts show off their gorgeous legs! But what to do if they are not at all delightful? It turns out that there are not so many options to make your legs worthy of admiration: sign up for a gym or work out at home. In any case, there is a need to do exercises for beautiful legs, because only they can change what nature has miscalculated.

Feet from the ears or principles of beauty

The expression of the legs from the ears took on an all-encompassingmeaning. Beautiful, therefore certainly long, slender and neat. Well, if everything is clear with neatness - it is enough to carry out timely epilation and use special cosmetics, then you will have to work harder on the rest. For beautiful legs, length is important and this opinion is not unfounded. The human body is proportional and the legs occupy 2/3 of its height. When this indicator is shifted downwards, the resulting imbalance leads to a decrease in the aesthetic effect. But too long legs, not burdened with excessive thinness, on the contrary, make the owner more slender, tall and charming. Slenderness of legs is undoubtedly determined by genetic predisposition. But if there are any flaws not associated with a disease of the musculoskeletal system, then they can easily be changed by doing simple exercises under the guidance of a trainer or on your own.

The most problematic leg sites

Simple polls have shown that the majoritywomen around the world are unhappy with their calves. The breeches area is in second place, and only then the thighs. A small portion of women consider the buttocks to be an extension of the limbs, while the majority consider them to be a separate part of their body. Nevertheless, 50% of respondents are unhappy with their rear end. Since we are talking about statistics, we note that of all respondents, only 10% do exercises on a regular basis. No more than 20% do exercises at home from time to time. The rest look at their legs in the mirror, sighing at their imperfections.

Develop calf muscles of legs

Exercises aimed at achieving beautifulcalves, can both make them more expressive (pumped up), and make you lose weight, in case of excessive volume. Before you start training, you should find out the reason why your muscle is in unsatisfactory condition. Legs with thin calves look graceful, but only if their owner is petite. It often happens that with a solid weight, the calves remain thin. The whole point here is the underdevelopment of muscles and thin bones. You can correct the situation by doing the following exercises:

• We warm up the muscles. To do this, you need to do a little jogging or stretching;
• Slowly rise to the toe, maximum stretch up;
• Sitting on the edge of the chair, grasp the dumbbell between the knees. Put a small book on the floor. Bend your knees and touch the book with your fingertips, then lower your heels to the floor, not letting out the dumbbells or lifting your fingers from the support;
• If possible, use jumping rope or just in place. But there are a number of limitations. Do not use these exercises for stagnant veins and cardiovascular diseases;
• Step walking is most effective. Use any available elevation, such as a children's stool. The main thing is that it should be stable;
• Put first one foot, then put the second one. In the same manner, reverse the step;
• Put the jogging foot on a hill. The second leg lift and bend at the knee, but do not put it. Maintain a three-second pause. We change legs.

The exercises in this series must be performedso that the muscle is felt, but there is no strong overstrain. We perform all approaches from 3 to 5 times. A slightly different situation is when the calves are too thick. There are two reasons: physiological and artificial. In the first case, the accumulation of water or fat makes the legs puffy. Doctors will help get rid of water, but exercises for losing weight in the calf muscles will help get rid of fat. In the second case, these are overpumped muscles. A sports complex will also help here, as well as massage. As paradoxical as it may sound, you can remove fat with the same exercises as when building muscle mass. The secret is that with physical activity, the fat will begin to disappear and only then will a beautiful relief of the legs form.

Exercises for beautiful thighs

The thigh is the part of the leg that is locatedabove the knee. Sometimes, women mistake only the part of the body on which low-rise jeans are worn for the thigh. All muscles located on the femur are called femoral. The much-disliked breeches area is nothing more than a type of problematic thigh muscles. Naturally, exercises for beautiful legs cannot do without affecting this area. Exercises for the inner thigh

• We stretch the muscles by doing the “butterfly”.Sitting on the floor, bend your knees, pressing your heels to your body as much as possible. Slowly, without straining your muscles, spread your legs apart. Heels pressed, knees apart. Ideally, when the knees touch the floor;
• Without getting off the floor, we lean on our arms, slightlytaking the body back. We lift the legs upwards, not very high, 5 to 10 cm from the floor and, without laying them, we plant them in the sides. We sustain a pause in 5 - 7 seconds. We reduce and omit;
• Do not change positions, all on the same floor, lie down on the back. Raise the leg as much as possible upwards, ideally at 90 °, set aside. Back to the starting position in the same order;
• We turn to the right side. Supporting the right elbow. The left leg is bent and thrown forward. In the resulting castle, raise the left. We get mahi with a small amplitude. Keep your muscles tight. We repeat the approaches on the other side;
• The next type of swings is with weights.Position - lying on the right side, head on the right hand, left in front of you. Bend the left leg, and stand on the right knee, as if squeezing it. Raise the right leg with a delay at the top point for a few seconds;
• Rolling in a half-squat. Starting position - standing, feet parallel to each other. Lunge with one leg to the side, squat. Raise yourself slightly and roll onto the other leg.

All exercises in this series are performed with10-12 times per approach. It is not the quantity that is important, but the quality, it is necessary to feel the inner surface of the thigh. After completing this program, you can proceed to the remaining muscle groups in this area. Front surface of the thigh

• In the standing position, it is necessary to find a fulcrum. Provided that the coordination is good and there is physical preparation - you can do without it. Let's take the toes and, drawing a leg behind our back, pull the heel to the buttocks;
• In standing position we put socks and knees in position 45 °. Squatting, we bend our knees as far as possible, to the right angle;
• Leaning back in sitting position, leaning on hands. Feet perpendicular to the floor. We make the lock, having thrown the left leg through the right. Make flops up.

Outer thigh (sides)

• In a standing position, with your back straight, move your leg to the side as high as possible. Repeat the swings first with one leg 12-16 times, then with the other;
• Lotus posture with elements of additional stretching. In the sitting position, bend your legs so that the heel of one leg touches the knee of the other. Leaning against the floor with one hand. With the other hand, push the knee so that the leg goes further. How would you twist your legs. This stretching should be carried out for 3 minutes per foot.

Back of the thigh and buttocks

• Squats are very effective in this case. It is important that the legs are in parallel, and the squat is full;
• The well-known swallow perfectly trains the legs. Standing on one leg and keeping balance, it is necessary to place the body parallel to the body. The delay is from 3 seconds to 1 minute. Repeat the exercise with the other leg;
• Standing on your feet, squeeze your buttocks, stay in this position for a few seconds, relax. This exercise trains both the buttock muscles and the pelvis.

Little tricks for beautiful legs

• Training of gastrocnemius muscles can be done anywhere. Perform lifts, standing at the stove or ironing board. Wipe off the dust by walking around the apartment on your socks;
• The back of the thigh will be gorgeous, if you take the rule of washing floors in a slope;
• Doing attacks aside, you can try to reach out to some object;
• Looking at the TV on your side, make a few strokes with your feet.

Even without a personal trainer and a complete time crunch, by doing exercises and using tricks, you will become the owner of the most exquisite legs. We recommend reading:

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