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Effective leg exercises. Video
Sexy legs are every girl’s dream. But for trainer Alice Gulan, who developed the basics of fitness ballet, these are not dreams, but reality. Her six-workout routine will help stretch and strengthen your leg muscles into perfect shape. Perform the complex three times a week and after a month and a half get ready to catch admiring glances on yourself!
Exercise # 1
We train: calves, thigh muscles and abs.
Stand on your right leg, and bend your left slightly and take it back. After that, slowly raise your arms up (elbows are slightly bent) and at the same time transfer your weight to the toe of your right leg – as shown in the photo. Keep your back straight and look forward.
Repeat the exercise 10 times at a slow pace, then 20 times at a fast pace. Change your legs.
Exercise # 2
We train: muscles of the buttocks, thighs and abs.
The starting position is lying on the floor, on the right side. The legs are straightened. The head rests on the right arm extended forward. Place your left hand on the floor in front of you.
Slowly lift up your straightened left leg. Make sure that the right leg also remains straight and does not bend at the knee. Ideally, the angle between your legs should be 90 degrees, but this will not be easy to achieve right away. Repeat the exercise 15 times, then roll over to the other side.
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Exercise # 3
We train: muscles of the buttocks, thighs and abs, as well as calves.
The starting position is lying on the floor on your back, with your legs bent at the knees. The arms are straightened at the sides of the torso. Raise your hips and lift your heels off the floor so that your body forms a straight line above, from shoulders to knees.
Slowly straighten and pull up your left leg (as shown in the photo). Remaining in this position, lower your hips to the floor, and then raise them again – and so on 20 times. Change legs and repeat the exercise.
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Exercise # 4
We train: muscles of the press, buttocks and thighs.
This exercise has two parts. First, kneel so that the distance between them is equal to the width of your shoulders. Keep your feet together. With your hands on your waist, tilt back – as far as possible – then return to the starting position. Repeat the inclines 10 times.
During the last bend, turn your torso to the left and touch the floor with your left hand (at the level of the toes of your feet), while lifting your right hand up (as shown in the photo). Straighten up. After that, tilt again, but change hands – turn to the right and touch the floor with your right hand, lifting up your left. Do 10 reps.
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Exercise # 5
We train: muscles of the buttocks, thighs, legs and abs.
You will need a chair for this exercise. Stand to the left of his back, keep your feet together. Raise your right arm slightly bent at the elbow. Keep your back straight.
After that, slowly lift your right leg up (as shown in the photo) and, trying to keep it straight, draw ten small circles in the air – first turning the leg clockwise, then counterclockwise. Turn the other side to the chair. Repeat the exercise.
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Exercise # 6
We train: muscles of the thighs, buttocks, legs and abs.
Sit on the floor with your legs extended forward with your arms at your sides. With your left knee bent, position it so that your heel touches your right thigh. Place your hands on the floor “outside” of your left leg.
Bring your right leg back, bending it at the knee (as shown in the photo). Keeping your back straight, lift your right leg off the floor by 3-4 centimeters. Stay in this position for five seconds, then lower your leg. Do 20 reps, then switch legs.
Based on materials from Self.com.
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