Lean women and men are often unhappy with the appearance of their own legs. To add muscle mass, which means to give the legs additional relief, special exercises will help. Do the strength training below at least 3 times a week and gradually you will notice that your thighs and lower legs grow significantly larger.
Instructions
Step 1
Stand straight with your feet shoulder-width apart, palms on your hips. As you exhale, transfer all your weight to your right leg, bend your knee and squat down. Lower the buttocks until the thigh of the right leg is parallel to the floor. Stretch your hands forward, interlock your fingers. Spring on your right leg up and down for 1 minute. As you inhale, take the starting position. With the next exhalation, repeat the exercise on the left leg. Every 1–2 weeks, try to lengthen the time of force exposure by 5–10 seconds.
Step 2
The starting position is the same as in the first exercise. With an exhalation, bend your legs at the knees, pull your tailbone as far back as possible, stretch your arms forward, do a squat, fix the position of your legs at the level when the hips are parallel to the floor. Hold the pose for 5 seconds, then, while inhaling, take the starting position. Repeat the exercise 15–20 times.
Step 3
Lie on your right side with your hands on the floor as you like. As you inhale, lift your left leg up, point your toe towards you. Make springy up and down movements for 1 minute. Repeat the exercise on your right leg. From the same starting position, do the following exercise. Take your left leg back, bend it at the knee and place your foot on the floor behind your right leg. Lift your right leg up due to the internal muscles of the thigh and do springy movements for 1-2 minutes. Relax your leg while inhaling. Do the exercise with your left leg, rolling over to the other side.
Step 4
Sit on the floor, bend your legs at the knees, connect your feet and pull as close to your groin as possible, put your palms on your knees. As you exhale, press with your hands, trying to lower your knees as low as possible. At the same time, try to resist with your knees, trying to lift them off the floor and connect. Continue doing the exercise for 1-2 minutes.
