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Video tutorial: chiseled knees and sturdy legs in 10 minutes
Women strive to look slim and fit. If you are confused by the shape of your own legs, and you want to make them more beautiful, start doing a small set of exercises daily. In just a few weeks, you will notice how your thighs, buttocks and lower legs acquire a pleasant roundness and shape.
Exercises for the buttocks and lower legs
Stand straight with your feet shoulder-width apart, palms on your waist. With an exhalation, sit down, do not lift your feet off the floor. Straighten up as you inhale. Perform 30 squats.
When doing squats, try not to sharpen the angle at the knees sharper than 90 degrees.
Standing straight, place your legs together, keep your palms at your waist. With an exhalation, lunge forward with your right leg. Make 20 springy up and down movements in this position, breathe evenly. Inhale back to the starting position. With the next exhale, lunge with your left leg.
Go to the wall, put your hands on its surface, point the toe of your right foot towards you. With an exhalation, take your right leg back, while inhaling, return it to its original position. Do the exercise 20 times. Then swap your legs.
Leave the original position the same. With an exhalation, move your right leg exactly to the side, while inhaling, lower your foot to the floor. Do 20 lifts. Repeat the exercise with the other leg.
If your supporting leg begins to bend, do the exercise 10 times in one position, 10 times in another. Then repeat the exercise on each leg 10 more times.
1. Lie on your back, put your hands behind your head, bend your left leg at the knee, straighten your right leg, point your toe towards you. As you exhale, lift your right leg off the floor at an angle of 90 degrees, while inhaling, lower it. Complete 40 swings. Then switch legs and repeat the exercise with your left leg.
2. Lying on your back, lift your legs up, keep your hands behind your head. While inhaling, spread your legs to the sides, while exhaling, bring them together. Do the exercise 20 times. Then lower your legs to the floor and rest a little. Take another approach, but make the exercise a little more difficult. While inhaling, spread your legs wide to the sides, and with exhalation, cross them.
3. Lie on your right side with the toe of your left foot pointing towards you. As you exhale, raise your left leg, while inhaling, lower it, but do not touch your right leg. Do the exercise 30 times. Then roll over onto your left side and repeat the swings with your right leg. 4. Lie on your back, put your hands behind your head, bend your legs at the knees, and place your feet near the buttocks. Exhale and lift your pelvis as high as possible above the floor. As you inhale, lower your buttocks closer to the floor, but do not touch it. Do 20 lifts. 5. Lie on your stomach, put your chin on your joined palms, and straighten your legs. Direct the toe of your right foot towards you, raise your thigh as much as possible above the floor. Hold the position for 20 seconds, breathe calmly. Then lower your leg. Repeat the exercise with your left leg.
This small complex for slender legs can be included in morning exercises or performed in the evening 1,5 hours after dinner.