Secretly or openly dreams of having perfect legsany of us. And we want our legs to be not just slim, but also toned, strong, and “sculpted”. For some, the dream remains just a dream, while others begin to go straight to this dream. That’s why they exhaust themselves with all sorts of diets and long workouts in gyms or start jogging in the mornings. The result, as a rule, does not take long to come – the legs become slimmer. But for some reason, the legs do not become lighter. Did you know that leg stretching exercises will help you not only gain lightness of gait, but also restore elasticity to the muscles, and therefore add elasticity and sculpture to your legs? If you decide to lose weight, then stretching should become an indispensable component of the whole process. Any set of workouts in a fitness center necessarily includes stretching. However, you can stretch your legs at home for the benefit of beauty and health. To do this, it is not at all necessary to adhere to a specific training program. You can choose a set of exercises that will be both beneficial and enjoyable. Yes, stretching is one of the few types of gymnastics that is actually enjoyable to do. We offer you exactly this set, which can be added to your regular morning exercises, or you can do these exercises at home (even lying on the couch) at any convenient time.

Stretch the inner thigh

It is this exercise that can be done lying onsofa. But it's better to lie face down on the floor, and lift your legs at right angles to your body. To keep this angle and not "drop" your legs, lay your booty against the wall (at a distance of centimeters fifteen) and keep your feet parallel to the wall. So, the starting position: lying on your back, legs up (legs and back straight). Begin to plant legs in the sides until the first sensation of discomfort. Hold for thirty seconds and return to the starting position. Again, spread your legs, hold for half a minute and get your legs. Do at least ten approaches in one lesson. Gradually (day by day) increase the width of the dilution of the legs. But do not try to push them at once as widely as possible. Exercises for stretching should be carried out smoothly, and the load increases gradually. No unpleasant sensations in stretching are simply unacceptable. And the main secret is a delay in the position of maximally (but pleasantly!) Stretched muscles and the subsequent relaxation.

Sit on the floor, connecting feet with soles and spreadingknees in the sides. Pull in your stomach and begin to slowly bend forward until you feel the stretching of the muscles of the inner surface of the thigh. Hold this position for thirty seconds and relax. Do at least ten inclines in one lesson.

Stretch the front surface of the thigh

Stand up straight with your legs together. One leg bend in the knee, taking the heel to the buttocks. Grip the toes and pull your leg back and forth until the first discomfort. You will feel how the muscles of the upper surface of the thigh stretch. Hold in this position for thirty seconds and lower your leg. Repeat the same with the other leg. Do ten approaches for each leg, and in order to maintain balance, with your free hand you can lean against the wall, table or back of the chair.

Stand on your knees in the lunge position: The knee of one leg rests on the floor, the second leg, bent at the right angle of the knee, stops on the floor. Drawing your stomach, gently push forward, until you feel a slight tension in the front of the thigh. Hold and return to the starting position. Repeat ten approaches for each leg.

Exercises for popliteal muscles

Sit on the floor with your legs extended and spread apartsides. Turn your torso on one leg, grab your ankle with your hands and start to slowly bend forward, trying to touch your knee with your forehead. You probably won’t be able to do it the first time. Don’t despair. Bend as low as possible until you feel discomfort and hold this position for half a minute. Return to the starting position and repeat the bend to the other leg. Do ten bends to each leg at a time. Important! When bending, try to stretch the muscles of the lower back, not the back, and keep your back straight (don’t slouch). Gradually, you will be able to bend lower and lower, and ideally, you will be able to easily lie with your stomach and chest on your leg, touching your knee with your forehead. By the way, this exercise helps to get rid of the belly.

Stretch the back of the thigh

Stand up straight, place one foot on the heel andstraighten it at the knee. Start bending the other leg at the knee, as if you want to sit down on a chair. The weight of the body should be on the leg that you bend. Hold in the position of slight tension of the muscles of the back of the thigh and straighten the leg. Repeat the same for the other leg. For greater effectiveness of the exercise, move your butt as far back as possible, and then extend the stretched leg.

Stretch the calf muscles

Place your palms and knees on the floor and straightenlegs so that the knees remain slightly bent in the air (rest on the toes). Keeping the body straight, lower the heel of one leg to the floor. Hold and return to the starting position. Lower the heel of the other leg, hold again and return to the starting position. Keep your stomach pulled in and repeat ten stretches for each leg.

Exercises for hips and buttocks

Lie on your back with your legs raised and bentknees at right angles. Place your right leg on your left knee, grab your left thigh (under the knee) with your hands and gently pull your leg towards you. Repeat the exercise for the other leg. Do ten sets for each leg and make sure your upper body remains relaxed. There are different exercises for stretching your legs, and the set offered to you includes only some of them. You can do the entire set or choose exercises for the most problematic areas. In any case, these exercises will restore elasticity to your leg muscles and lightness to your legs. Your movements will no longer be constrained, and excess fat will gradually begin to “melt”. So enjoy the exercises themselves and the result: with magical stretching, this is possible. Good luck! We recommend reading:

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