Legs are a problem area for most women, especially those who are forced to give up their usual loads and anti-cellulite programs for a while. Many of the exercises are different types of squats. Squatting is considered one of the most important exercises not only in strength sports, but also in general physical training. Here are 5 basic leg exercises to help you strengthen your muscles.
Exercise 1: Leg Abduction Squat
The muscles of the thighs and buttocks work. Initial position – feet shoulder width apart. We perform a squat – stretch your buttocks back, keeping your body weight on your heels, while the hips are parallel to the floor, the angle at the knee joints is 90 °, the abdominal muscles are in good shape. Then, as you exhale, rise and take your right leg to the side, the toe towards you.
Exercise 2: lunge with leg lift
The muscles of the thighs and buttocks work. Initial position – feet hip-width apart. The left leg is in front, the right leg is in the back, rest on the toe. The body is elongated, the blades are brought together. Perform a squat with a 90 ° knee angle. Then, as you exhale, rise, at the same time transfer your body weight to your left leg, and tear your right leg off the floor. Do not bend in the lower back, abdominal muscles are in good shape! Return to starting position.
Exercise 3: Calf Raise Plie
The inner thigh and calf muscles work. Starting position – the feet are wider than the shoulders. As you inhale, perform a deep squat (knees are directed to the toes, your back is straight, pull the cobbis down!), At its lowest point, rise to your toes. Exhale – starting position.
Exercise 4: lifting the thigh
The back of the thigh and the muscles of the buttocks work. Starting position – take the knee-elbow support. Fix your back, do not bend in the lower back, abdominal muscles are in good shape. As you exhale, lift your bent leg up, stretch your heel towards the ceiling, but do not allow a turn in the hip joint. Inhale is the starting position.
Exercise 5: squat with an emphasis on the buttocks
The back of the thigh and the muscles of the buttocks work.
Initial position – feet shoulder width apart. Stand up straight with feet shoulder-width apart or slightly wider. The feet should not be directed forward, but rather slightly apart. Stand up straight, look straight ahead and pull your shoulders back. First, pull your hips and buttocks back without bending your knees. Then start squatting so that you feel comfortable, as if you were sitting in a chair. Sit as low as you can without letting your knees go beyond the line of your toes. Keep your back straight. Keep your heels and socks on the floor. Return smoothly to the starting position.
Keep your legs beautiful and slender.