Exercises for the feet. Programs and training for weight loss

Women are mysterious creatures.Whatever nature has given them, they will always have a lot of complaints about it. Natural blondes, with persistence worthy of a better use, dye their hair into burning brunettes. Happy owners of lush busts go under the surgeon's knife to significantly reduce their "treasure". We persistently straighten naturally curly hair, and curl straight hair. What can we say about body structure? "Skinny girls" do everything to gain the missing volumes, and in strictly defined places! - and "chubby girls" make incredible efforts to reduce these very volumes. However, all this, of course, does not happen due to natural harmfulness, as men think. It's just that we have an incredible craving for perfection. And it, "perfection" - as we know, has no limits. Well, what can I say... "What a woman wants, God wants" - I think that's exactly what was said. Moreover, many changes in your appearance can be achieved independently. For example, the dream of absolutely all representatives of the fair sex - slender beautiful legs - can be "done" without leaving home. You just need to know the right exercises for your legs, create a special complex for yourself and constantly adhere to the planned training program. It's not that difficult.

Exercises for hips and buttocks

Who among us does not dream of mastering magic?the art of an exciting and sexy walk? Such that the best men would look at you with admiration, forgetting about their companions? But in order for your hips to swing especially seductively when you walk, you must always keep them in shape. And leg exercises will help you with this. Just 20-25 minutes a day - and the admiration of all the representatives of the stronger sex is guaranteed.

Take a horizontal position, put your handsunder the buttocks. Raise your straight legs up, spread them to the sides, and then bring them back together. Make sure that the muscles remain in tension all the time. Repeat the exercise ten times.
For the next exercise, you needto kneel down. Straighten your feet, lower your arms so that they freely hang down along the body. Go to the floor on the right side, while tilting the body to the left. At the same time, straighten your arms and pull them in front of you. Pull back to the starting position. Repeat the exercise 10 times in one direction and the other.
And this exercise will help to strengthen the muscles andget rid of cellulite. Put your feet slightly wider than your shoulders, socks - outward. Keep your hands straight. Slowly crouch, straining the muscles of the thighs and buttocks. Sit down, stay for a while, and then, making an effort, get up. It is necessary to make three sets of 10 squats.
Lie on your right side.Support yourself on your arm bent at the elbow. Bend your top leg at the knee. Move it forward. Try to raise and lower the leg that is at the bottom as high as possible. Repeat four times. Turn over and do the exercise for the other leg. Rest for 2-3 minutes and do another approach. This exercise is very useful for training the muscles of the inner thigh.
Take the chair. Hold your hands behind his back, spreading your legs as wide as possible. Very slowly sit down, making five springing movements below. Then stand up slowly. Repeat ten times. After doing this exercise, you need to relax your muscles. To do this, simply shake one and the other leg several times.
Approach the wall. Pull out your hands and lean against it with your hands. Bend the leg in the knee, lift it to the level of the waist and take it to the side. Then make a "swallow" by straightening your leg back parallel to the floor. Lower your foot. Exercise should be done 10 times for each leg.
Lay down on the right side. Bend the right arm at the elbow and lean on it. Keep your legs straight, with your left hand, lean against the floor near your abdomen. Slowly raise and lower your left leg. Take care that the housing does not "fall in". Exercise should be done 8 times for each leg, in two sets.
And this exercise will help reduce the size of your hips.Stand on your left knee and lean on your straight arms. Straighten your right leg and move it back and to the right - so that your extended toe touches the floor. Raise your leg and make circular movements to the left and up, then to the right and down. Perform the exercise ten times without stopping. Make sure that your leg does not bend at the knee. Do not bend your lower back. Do the exercise for the other leg.
Bend your knees slightly, put them onwidth of shoulders and take your hands back. Then bend your arms in the elbows, bend back and rise on your toes. For a couple of seconds, lock in this position, then go back to the original. Do 8 repetitions.
Lie on your stomach.Spread your straight legs as wide as possible to the sides, then bend them at the knees. Your arms should be extended along your body. Pull your toes up, trying to lift your knees and hips off the floor as high as possible. Breathe evenly - inhale as you rise, exhale in the starting position. Make sure that your back and neck muscles remain relaxed.
Lie on your back.Straighten your legs, lift them up and spread them apart. Grasp your ankles firmly from the inside and try to reach the floor with both feet at once. This exercise stretches the inner thigh muscles. Just be careful not to make any sudden springy movements - the exercise should be done slowly and smoothly.

Exercises for the knees

Knees are one of the most problematic areas.Quite often, even those with very slender legs are not happy with the appearance of this part of them. For some reason, it is on the knees that excess fat accumulates. Many women, desperate to get rid of it, even decide to undergo surgery. Of course, thick knees cannot please. However, you should not immediately run to the doctor and expose yourself to risky procedures. It will be quite enough to simply regularly perform several simple exercises. Just try it!

Stand up straight, put your feet together and a littlebend them. Lean over and put your hands on your knees. Start making rotational movements with your knees first into one, and then to the other side. It is necessary to make four approaches, 15-20 repetitions each. Then spread your legs wide apart and repeat this exercise already in this position.
Go to the wall and stand on somedistance from it. Raise the leg and pull it at a right angle so that it rests against the wall. Bend and straighten the knee. Repeat the exercise 15-20 times, and then change your leg. Take a little rest and try to do the same exercise by getting up on your toes. Change the position so that the leg is not extended forward, but back or to the side and repeat the exercise several more times.
Stand near the wall and put a palm on it.right hand. Grasp the left hand with the ankle of your left foot. Straighten your leg and pull it toward you. Fix this position for 10-15 seconds. Repeat the exercise for the other leg. Such training not only helps to get rid of excess fat, but also improves blood supply and skin condition.

Ankle exercises

Thin women's ankles at all timescaused admiration and delight in men. At one time it was even considered that this is one of the signs of belonging to the aristocracy. Of course, this is a dubious indicator. But with the fact that thin ankles are beautiful, hardly anyone will argue. What to do if you are not satisfied with what nature gave you? Just three simple exercises will help you solve this problem.

Lie on your back and put your hands under your head. Tightly move your legs and lift them up so that they are perpendicular to the body. Pull your socks over. Turn the foot of the right foot to yourself and, at the same time, pull it as hard as possible. Do the exercise with your left foot. Repeat ten times for each leg.
Walk up to the wall and stand facing it.Place your feet slightly apart. Place your palms against the wall, at shoulder level. Rise up on your toes. Start "drawing" circles with your heels, increasing the radius with each new circle. The exercise can be performed with both legs at once or one at a time. The number of repetitions for each leg is 6-10 times.
For this exercise, you will need a ladder. Stand in front of her. Keep your back straight, lower your arms along the body. Raise your chin. Put your right foot on the step. Pull in your stomach and tighten your buttocks. Tilt the upper torso so that a straight line with the left foot is formed. The left leg should be stretched, and the heel is firmly pressed to the floor. Try to make the weight evenly distributed on both legs. It is recommended to perform 20 times for each leg, doing three approaches.

As you can see, the exercises are not difficult at all.And the effect is amazing! Any woman who has exercised at least twice a week will confirm this. By the way, they take very little time. After all, with almost any schedule you can find 15-20 minutes a day for yourself. And let men say that it is impossible to please us and that we ourselves do not know what we want... They are absolutely wrong! We know for sure - we strive for perfection. And it is already somewhere very close! We recommend reading: