Every girl dreams of long and slender legs that look beautiful in shorts or a mini skirt. To achieve what you want, you should make an effort and regular practice for at least a month. But if there is not enough time to visit the fitness center, then there are several simple exercises that can be performed at home.
It will take no more than half an hour to complete the training program. It can be performed both separately and as part of comprehensive training. The main thing is the regularity. To get a significant effect, you should exercise every day, as a last resort, five times a week.
Gymnastics for beautiful legs
1. We train the muscles of the lower leg
I. P. – standing. Spread your legs wider than your shoulders, turn the toes 45 degrees to the sides for better support, place your palms on your hips. Lift up on half fingers and stay in this position for 2-3 seconds, take several deep breaths and exhalations.
Then gently squat in plié. The depth depends on the degree of your preparedness, you can sit in a deep or semi-deep plie. Try to gradually get your hips parallel to the floor and your knees at 90 degrees. Fix the position, then slowly rise on half fingers and return to the I.P. Repeat 25 times.
2. Thigh muscles
I. P. – standing. Place your feet shoulder-width apart, arms slightly raise and spread. Slowly, without jerking, lift your leg forward as high as you can. Hold this position for a few seconds, return to I.P. Then gently pull your leg back, as far as comfortable, hold for 2-5 seconds and return to I.P. Repeat 20 times on each leg.
3. To tone the muscles of the legs
I. P. – standing. Spread your legs wider than your shoulders, turn the toes of your feet 45 degrees to the sides for better support, round your arms a little, place your palms on your hips. Do a shallow squat, then push off the surface with your heels and jump up from this position. Upon landing, immediately return to the plie pose. Return to starting position. Do 2-3 sets of 25 exercises.
4. To tighten the inner thighs
I. P. – standing. Spread your legs wider than your shoulders, feet parallel to each other, toes first. Raise your arms up and round slightly, as in a ballet stand. Perform movements on the count: one – tilt your body forward, parallel to the floor, two – lower your arms down so that they continue the line of the body, three – return to I.P. Repeat 25-30 times, you can perform them in two approaches.
5. Basic squats
I. P. – standing. Spread your legs hip-width apart, feet are parallel to each other, toes forward, arms straight in front of you. Shift your weight onto your heels. Keep your posture straight, straighten your shoulders, and tighten your abdominal muscles. Deep breath. As you exhale, do a squat – lower yourself until your hips are in a parallel line with the floor, and your knees are at a right angle. Deep breath. As you exhale, return to the starting position.
6. Like a ballerina
I. P. – standing. Spread your feet shoulder-width apart, palms on the waist, or slightly spread your arms to the sides, as it is convenient for you to maintain balance. Slowly and smoothly take your straight leg to the side and return to I. P. Perform 30 times, the leg should be tense all this time like a “string”. Then, do the same exercise, swinging forward, then backward. Also 30 times.
7. Deep squats
I. P. – standing. Spread your legs wider than your shoulders, turn the toes and knees 45 degrees to the sides for better support, place your palms on the belt. Do deep squats. Keep the body straight, tighten your abdominal muscles. Perform 2-3 sets of 20 squats each.
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