exercises for the muscles of the legs As soon as spring begins to enter into its own rights,we begin to take off the bored winter clothes and enjoy the sun. We boast of figures, new things, legs. But sometimes it happens that winter holidays and a sedentary lifestyle did not add grace to our body. Then the "ears" appeared on the hips, then the elasticity of the muscles was gone, then what else mischief happened. But in the famous phrase "Beautiful legs - the face of a woman" has its share of truth. Many of us do not even think about why men's attention is so closely fixed on women's legs. It's simple: well-groomed legs with elastic muscles show that their mistress has no serious health problems, she watches not only the face, but the whole body as a whole. But even if the mirror showed some minor muscle defects, you can not give up. The French have an interesting saying: "Beautiful legs turned more than one page of history." A little care and exercise and - your legs will help you do what was previously thought impossible. Performing the proposed simple exercises for the muscles of the legs, you quickly come to a stunning form.

Effective squats for elastic buttocks

In a month of training, you will get noticeableeye results. Gluteal muscles very quickly get used to regular physical activity, so after 4 weeks, if you train every day, you will see the result of your efforts. Be sure to begin the exercises for the legs with the warming up of the muscles. Stretch the foot, making rotational movements in and counter-clockwise, and also tilting to the right and left. This will avoid stretching the muscles. We suggest starting with the buttocks, this part of the body is often followed with long glances. To ensure that they are elastic and attractive, it is necessary to devote a little time to such charging.

  • 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 positions of the feet help to train both the inner and the outer side of the thigh. If the feet are located wider than the shoulders - the inner thigh is trained more, when the shoulder is set, the muscles of the outer side are trained. Start with 15 sit-ups, gradually bringing them to 50. The most effective squats with additional load. These are the basic exercises that take a little time, but with regular execution will give the necessary effect. If you want to "blind" yourself beautiful legs for envy and admiration of others as soon as possible, then the next complex is for you. exercises on leg muscles

    Exercises for intensive work with leg muscles

    For faster achievement of the resultit is recommended to use a set of loads (but please do not overdo the weight, because of this, muscle pain may appear). 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 are faced with the problem of flabbiness andreduce the tone of the inner thighs. This is reasonable, since this part of the legs does not participate in daily workloads, and not all exercise programs properly work through them. Performing a few simple exercises, you will achieve resiliency and tightness of the inner surface of the thigh. Again, for greater efficiency, when you can do 30 repetitions of the exercise, you can add weighting agents, this will make the training more intensive 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.
  • muscle leg exercises

    Exercises for calves

    The next stage of training will make your calves morerelief and beautiful. To achieve the best effect, exercise every other day for 10-15 minutes. It should be noted that calves are quite difficult muscles, improving their shape requires some effort. While working on caviar, try not to give a big load on the 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 doing a set of exercises for calf muscles, shake your legs and jump a little.

    How to spend time with a double benefit?

    Do you want to combine business with pleasure? It's easy to do! While watching a favorite show or show you can make simple exercises for the beauty of your feet, without taking your eyes off the screen. So you can save time by spending it afterwards on something nice.

  • 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.
  • Another couple of tricky exercises for giving relief to the 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.
  • On the beautiful legs, as well as on the graceful flyinggait, many verses and songs are composed. By regularly doing the above exercises, you will succeed in honing the beauty of your delightful legs. But more important than the regularity of physical actions is your attitude. 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 views of others. We advise you to read: