Take care of shapely legs for the summer!

Firm thighs and buttocks are every woman’s dream. We look with delight and envy at shapely women presenting their charms in skirts or shorts. To get the effect of shapely and firm legs, you always need to help nature and do some necessary exercises. Sports that shape the legs very well are swimming, step, cycling, but we can also ask for a neat shape of the legs at home.

Many women, however, refrain from leg exercises for fear of excessive muscle mass gain. There are many exercises for the legs that do not focus on modeling and growing the muscles themselves, although the muscles are always strengthened during exercise. It is worth knowing that through exercises that improve the muscles of the legs, the amount of muscle fibers increases, which means that the “developed” amount of fibers burns calories by itself, without exercise. Few women know that the more muscles, the more force the body uses to maintain them. In the legs, especially in the thighs, there are very large muscle groups that cause significant changes in our metabolism during exercise. Working these large muscle groups more often burns calories faster.

With the help of the set of exercises presented below, you can get rid of excess fat, firm your legs and strengthen your muscles without worrying about developing unwanted musculature.

1. Up on your toes.We stand slightly apart, then we bend both knees at the same time, taking our heels off the floor and standing on our toes. After a while, we rise up straightening our knees and lower our heels to the floor. We return to the starting position. We repeat this exercise 15 times.
2. Touch your buttocks with your heelsStand with your feet slightly apart, put your hands on your hips and vigorously, alternately lift your legs backwards so that your heels touch your buttocks. Practice this way for 2-3 minutes.
3. Swing your leg lying down.Lie down on a rug or (preferably) an exercise mat. Lying on your right side, lift your left leg to a right angle and straighten your toes towards the ceiling. Swing your leg 10 to 20 times. Then switch sides and lie on your left side. Rest 30 seconds and then do two more sets of these exercises.
4. Walking with the knees up This exercise, after the three exercises performed earlier, engages the already warmed up muscles of the legs very well. Stand with your feet slightly apart, stretch your arms forward so that you have them in front of you. Then walk without moving. Raise your legs alternately so that your knees reach the level of your waist. March dynamically in this way for about 3-4 minutes.
5. Back leg lift.Kneel on a rug or exercise mat. Support yourself with your hands on the floor in front. The next move is to lift the leg to a right angle and bend it. Try to hold this pose before your heel touches your buttock. Repeat this movement 20 times, then switch legs. Do 3 sets on both legs.

Perform the exercises in sequence, regularly 3-4 times a week.