Slender legs and toned buttocks add attractiveness to every woman. They make the figure beautiful and harmonious, allow you to look spectacular in any outfit and attract the admiring glances of others. And it is also the key to a flying graceful gait. You can engage in the transformation of your own legs without leaving the house. All you need is 15 minutes of free time and a set of simple effective exercises.
Slopes
1. Starting position: the legs are slightly wider than the shoulders, the hands are on the belt, the back is straight.
2. Gently bend down and fix the body when it is parallel to the floor. At the same time, the back remains flat, and the knees are slightly bent.
3. Smoothly return to the starting position.
4. Perform 3 sets of 10-12 times.
Tip: lifting the body up, strain the muscles of the buttocks as much as possible and try not to use the muscles of the back.
Swing your legs with a chair
1. Starting position: feet shoulder-width apart, palms lie on the back of the chair in front of you.
2. Smoothly move your right leg to the side for the maximum distance. Keep your back straight and fully straighten your shoulders.
3. Do 10-12 repetitions at a convenient pace for you.
4. Repeat the exercise for the left leg 10-12 times.
5. Perform 2 more sets for both legs.
6. To increase the load, you can eventually perform swings with weights on the ankles.
The Council: when performing a swing, strain the inner surface of the thigh of the supporting leg as much as possible. Do not relax the working leg at the lowest point and do not lower it completely to the floor.
Lunges in motion
1. Starting position: legs shoulder-width apart, arms along the trunk.
2. Make a wide lunge forward with your right leg and sit down so that your hip is parallel to the floor. At the same time, the arms are lowered along the body, the back is absolutely straight.
3. Push off with your right foot, rise to your full height and put your left foot to the right.
4. Now make a lunge with your left leg and repeat the exercise.
5. Perform such attacks from one wall of the room to the other, back and forth. In total, make 3 approaches of 8-10 lunges.
Tip: bend the knee strictly at a right angle and make sure that the body does not lean forward.
Glute bridge
1. Starting position: lying on your back, legs bent at the knees shoulder-width apart, arms along the trunk.
2. Without lifting the back of the head, shoulders, arms and feet from the floor, gently lift the pelvis up. The chest, abdomen and thighs should form a straight line.
3. Lock the case for 2-3 seconds.
4. Smoothly return to the starting position.
5. Do 3 sets of 10-12 repetitions.
6. To increase the load, while at the top point, lift your feet on your toes.
The Council: when performing the bridge, do not bend your back with a wheel and try to strain the muscles of the buttocks as much as possible.
Swing your feet on the floor
1. Starting position: emphasis on the knees and palms of outstretched hands.
2. Raise your right leg, without unbending at the knee, to the maximum distance. Pull the sock to the ceiling.
3. Return the leg to the starting position. Do 10-12 repetitions.
4. Repeat the exercise for the left leg 10-12 times.
5. Perform 2 more sets for each leg.
Tip: lifting your leg to the highest point, hold for 1-2 seconds, trying to strain the muscles of the buttocks as much as possible. And to increase the load, make 2-3 springy movements with your foot in the air.
Before you start training, do a short warm-up for the whole body with an emphasis on the leg muscles. If you feel tingling or cramps while doing exercises, take a break for a few minutes. Practice regularly and try to follow the exact technique of each exercise. Then the desired result will not take long to wait.