Long legs are one of the essential attributes of female beauty. Since at the age of 20, the growth process of girls almost completely stops, it is very difficult to lengthen the leg bones directly with the help of exercises, but you can tighten the buttocks, and the effect of this will be very noticeable.
Instructions
Step 1
Place an exercise mat on the floor, kneel down, and rest your palms and elbows on the floor. Extend your leg back so that it forms a straight line with your back. Now lift your leg as high as possible, while stretching with the heel, and point the toe down. Once you reach your limit, tighten your glutes and continue to stretch for 5-6 seconds. Do this exercise three times on each leg.
Step 2
Lie face up on the mat, straighten your arms on the floor at shoulder level, bend your knees and place your feet on the floor. Slowly raise your pelvis, keeping your head and arms in the same position. As soon as you lift it to the end, tighten your buttocks and hold this position for 5-6 seconds. Then relax your buttocks and slowly lower your pelvis to the floor. Repeat this exercise 6 times.
Step 3
Lie on your back, bend your knees, rest your heels on the floor, and point your toes up, put your hands on the floor along your torso. Lift your buttocks so that they form a straight line with the lower back. Now extend your right leg so that your hips remain parallel to each other. Then return it to its original position and do the same with your left foot. And do this 8 times for each leg.
Step 4
Free up space in front of you on the floor, sit on the floor, spread your legs a little to the sides, straighten your back, grab your hands behind your head and look forward. Tighten your buttocks and try to move forward on them for a minute.
Step 5
Lie facedown on the bed so that they protrude beyond it, slightly spread your legs and bend them at the knees. Now slowly lift your right leg up. In this case, your right buttock will be tense. Slowly lower your right leg and repeat the same with your left. Do the exercise 10 times for each leg.
Step 6
Perform these exercises regularly if you want to ensure that your buttocks become toned, and the length of your legs visually increases.
