As soon as spring begins to come into its ownright, we start taking off our boring winter clothes and enjoying the sun. We show off our figures, new clothes, legs. But sometimes it happens that the winter holidays and a sedentary lifestyle have not added grace to our physique. Either “ears” appeared on the hips, or the elasticity of the muscles disappeared, or some other misfortune happened. But there is some truth in the famous phrase “Beautiful legs are the face of a woman”. Many of us do not even think about why men's attention is so closely riveted to women's legs. It's simple: well-groomed legs with elastic muscles show that their owner does not have serious health problems, she takes care not only of her face, but also of her whole body as a whole. But even if the mirror showed some minor muscle defects, you can't give up. The French have an interesting saying “Beautiful legs have turned more than one page of history”. A little care and exercise and - your legs will help you do what was previously considered impossible. By performing the proposed simple exercises for the leg muscles, you will quickly get into stunning shape.

Effective squats for elastic buttocks

In just one month of training you will get noticeable resultsthe results to the eye. The gluteal muscles get used to regular physical activity very quickly, so after 4 weeks, if you train every day, you will see the result of your efforts. Be sure to start leg exercises with warming up the muscles. Warm up the foot, making rotational movements clockwise and counterclockwise, as well as bending to the right and left. This will help to avoid muscle strain. We suggest starting with the buttocks, this is the part of the body that is often followed by long glances. In order for them to be elastic and attractive, you need to devote a little time to such exercises.

Sit on a chair. The back is straight. Slowly pull the right leg to the abdomen until a 45 degree angle is created between the leg and abdomen. While doing this exercise, remember that the heel should not touch the floor surface. Repeat the exercise 8-10 times, then change your leg.

The next exercise is performed standing, spinstraight. Stretch your arms up, bend forward (your hands are still stretched upwards), grab your ankles and try to bring your head closer to your knees. Stay in this position for 10-12 seconds. Take a deep breath and return to the original position. Repeat 10-12 times.

Slowly do deep squats with arms outstretched in front of you. Keep your back flat, your hips parallel to the floor, do not tear the feet from the floor! Repeat 10-12 times.

A little tip:The position of the feet helps to train both the inner and outer thighs. If the feet are wider than the shoulders, the inner thigh is trained more; if they are placed at shoulder level, the muscles of the outer thigh are trained more. Start with 15 squats, gradually increasing them to 50. Squats with additional load are the most effective. These are basic exercises that take little time, but if performed regularly will give the desired effect. If you want to “sculpt” beautiful legs for yourself to the envy and admiration of others in the shortest possible time, then the following complex is for you.

Exercises for intensive work with leg muscles

To achieve results fasterIt is recommended to use a set of weights (but please do not overdo it with the weights, this may cause muscle pain). After each exercise, do a little stretching.

Get on all fours. Lift your right foot up one level with your back. And now lift it above the level of the back, lower it, but so that it remains on weight. Repeat 12-15 times. Change your foot.

We continue to stand on all fours. Lifting your leg up, make it move in a circle: 5 times to the left, 2 times in the middle and 5 times to the right.

Bend your hands in your elbows and stand on all fours. Holding the leg at the level of the back, bend it at the knee. Raise and lower your leg, keeping it constantly shed. Repeat 12-15 times. Change your foot.

The initial exercise is the same as in the third exercise. With a bent foot, draw circles in a familiar sequence: 5 times to the left, 2 times to the center, 5 times to the right.

Lying on his side, stretching his left leg forward, bend her in the knee. Raise it up, press the knee to the stomach and make a push upward. Repeat 12-15 times. Change your foot.

Standing on your knees, unbend one leg parallel to the floor and perform a swing back. Repeat with the other foot. Repeat 12-15 times. With the help of this exercise, you can give elasticity to the muscles of the buttocks.

Walking on the buttocks. Sitting on the floor, move forward and backward on the pope. Repeat for a few minutes.

Exercise the inner surface of the thigh

Sometimes we face the problem of flabbiness andloss of tone in the inner thighs. This is reasonable, since this part of the legs is not involved in daily loads, and not all exercise programs work them properly. By doing a few simple exercises, you will achieve elasticity and firmness in the inner thighs. Again, for greater effectiveness, when you can do 30 repetitions of the exercise, you can add weights, this will make the workout more intense and take less time.

Standing, we build the feet in one line, the heelsdeployed to each other, between them a long distance, hands on the belt. You should try to sit down as low as possible, but make sure that the knee does not go beyond the level of the toes. If there is an opportunity to descend even lower, and the knees are already heavily bent - spread your legs wider. When doing the exercise, it is very important that the feet form a single line. Repeat 20-30 times.

Lie on your side with even back and knees. Put the lower hand under the head, the upper one - for balance put forward. Bending the upper leg in the knee, set it forward or backward, to whom it is convenient. At a slow pace, raise and lower it, not lying on the floor. The knee of the lower leg should be straight, the body must not fall back nor forward. Repeat 15 times.

"Scissors". This exercise will allow "to kill two birds with one stone", pumping both the legs and the lower abdomen. Lying on your back, press the waist down to the floor, place your hands in the sides for balance, close your feet raise to a corner of 90 degrees, pulling your socks. Slowly, pulling your socks towards you, spread your legs to the maximum comfortable distance and return to the starting position (the socks are stretched again). Remember that the angle between the legs and the floor should remain straight, and the waist - pressed to the floor. Repeat 25 times.

Exercises for calves

The next stage of the workout will make your calvesmore prominent and beautiful. To achieve the best effect, train every other day for 10-15 minutes. It should be noted that the calves are quite difficult muscles, improving their shape requires some effort. When working the calves, try not to put a lot of strain on your back.

Stand about a meter from the wall, feettogether. Leaning your hands against the wall, bend down to her from the ankles, not taking your heels off the floor. When doing the exercise, you should feel the tension in the calves. Stretch the abdomen. To increase tension, bend your arms in the elbows, approaching the chest to the wall. Repeat 10 times.

Sit on the edge of the chair, laying under your feeta thick book. The back is straight. Between the knees, put a dumbbell and bend your legs so that the books touch only the pads of your fingers. Lowering the heels approximately 5 centimeters closer to the floor, at a slow pace, raise the heels until you stand on your toes. Return to the original position. Repeat 10-12 times.

Put a chair, putting a thick book behind himon the floor (the thicker - the better: so that, having fallen on the heel, you are not on the surface of the floor, but just touched it). Taking a dumbbell in your right hand, stand on the book so that the heels are on weight. Raise the left leg so that its foot is flush with the knee of the right leg, and then lower the right heel as low as possible. Stand on your toe. Return to the original position. Repeat 12-20 times, change the leg and shift the dumbbell to the other hand.

Put forward your left foot, a little bit on itSit down, right leg pull back until it stops. Holding your arms above your head, move your elbows to the sides, keep your back straight. Make the slopes all the way forward to the left foot, while trying to touch the knee. Repeat 20-25 times. Change your foot. A slight tingling in the hips is possible after a thorough exercise of this exercise.

After completing a set of exercises for the calf muscles, shake your legs and jump a little.

How to spend time with double benefit?

Do you want to combine business with pleasure?It's easy to do! While watching your favorite series or show, you can do simple exercises to make your legs beautiful without taking your eyes off the screen. This way, you can save time and spend it on something pleasant later.

Running on the spot. Try alternating 10 minutes of running and 10 minutes of rest. This can be done both during the series, and during the commercial break.

Classes on the simulator. If you have a treadmill, a stepper or an exercise bike, do it on your favorite TV shows.

Squats. Do several approaches 20 times. Your buttocks will say "Thank you."

On the socks! (Exercises for calves). Sit on the couch, putting your feet on your toes, resemble a socks around the room.

Here are a couple more tricky exercises to tone your calf muscles.

Go up the stairs to the stairs on your socks. Unusually, but effectively.

Rise on the stairs as slowly as possible, trying to feel the tension in the calf muscles.

About beautiful legs, as well as about graceful flyinggait, many poems and songs have been composed. Regularly doing the above exercises, you will succeed in honing the beauty of your delightful legs. But your attitude is more important than the regularity of physical activity. Turn on your favorite music, smile at yourself in the mirror and say that you are the most beautiful and extraordinary! And your belief in your irresistibility will soon be embodied in beautiful legs that will attract the glances of others. We recommend reading:

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