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Exercises for 5 minutes for slender legs, complex for exercises at home
The trainer of the Black Star Fitness fitness club has compiled a set of the most effective exercises that will help you achieve perfect legs.
Pilates, MPF, PNF, TRX, functional training, work with the musculoskeletal system, posture correction, improvement of range of motion, weight loss, muscle gain
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Buttock bridge
Get into a supine position. Legs shoulder-width apart, bent at the knees. Tighten your abdominal muscles. The lumbar region is in a neutral position (that is, a palm is placed between the lower back and the floor).
Place your hands along the body, moving 45 °, palms in contact with the floor.
Stretch for the crown, the shoulder blades “root” into the floor.
The gaze is directed to the ceiling.
Raise your pelvis up to a level where your thigh and core line up. Maintain a neutral lumbar position.
Pause at the top for 2-3 seconds.
Return to the starting position.
Repeat the exercise 20-25 times.
Features of the exercise
The gluteal bridge allows you to carefully work out the back of the thigh, gluteal muscles.
At the end of the repetition, try not to touch the floor, placing the pelvis 2-3 cm above the floor. That is, your body is constantly in good shape during the exercise.
If you feel ready, take a weight (a dumbbell or bottle of water) and place it in the iliac region.
Moving the pelvis back with support on one leg
Stand with your back to the wall a little less than your stride. Legs hip-width apart.
Bend your left leg at the knee joint and press the foot of the same name against the wall.
The knee of the right leg is slightly bent. The feet are completely in contact with the supports.
Move most of your weight to your right foot.
The pelvis is even. The ilium is in the same plane.
Tighten your abdominal and pelvic floor muscles.
Smoothly move your pelvis back, keeping your body weight on your right leg. Add a slight tilt to the body for range of motion.
Return to the starting position.
Repeat the exercise 10 times. Change your legs.
Features of the exercise
You should feel work in the area of the gluteus muscles, the back of the thigh, and the quadriceps (upper thigh).
Try to keep the pelvis in a stable position, the ilia always look straight. That is, we avoid the rotation of the pelvis (this may occur due to the compensation of movement by other departments).
The exercise is aimed at stabilizing the pelvis, activating the gluteus and muscles of the back of the thigh and transverse abdominal muscles.
Plie
Take the starting position while facing the table. Legs in a wide, stable position, feet turned 45 °.
Tighten your abdominal muscles. The shoulder blades are brought up and down. Stretch the top of your head up.
Hands touch the support with the palms. The elbows are pointing down.
Perform a squat. Begin the movement by moving your pelvis backward while bending your knees.
At the lowest point, climb onto the half-toes.
Bring your feet back into full contact with the floor.
Rise gently to the starting position.
Repeat the exercise 12 times.
Features of the exercise
Try to maintain a neutral lumbar position while doing it.
Stay balanced while squatting, trying to feel support in the heel and outside of the foot: knees and feet are aligned.
The palms only touch the table. Try not to rest your hands on the table. The work is done at the expense of the legs.