Modern fashion dictates to wear rather revealing outfits: mini-skirts, short dresses and seductive shorts. Some girls cannot afford to go out to people in such clothes, because they experience complexes because of their figure. Often an ugly silhouette of the legs becomes a contrived or real problem. But is it really necessary to go to an operation to solve it? Not at all! You can achieve miraculous results with simple exercise.
Instructions
Step 1
There are a number of simple exercises that shape the silhouette of the legs as a whole, giving it a more seductive shape. They need to be done every day. Such exercises do not take much time, but they give amazing results, which become noticeable after a couple of weeks of regular training. Below is only one of the options for a set of classes. You can combine exercises of your choice to train specific muscle groups. This will help you achieve the best result.
Step 2
Exercise 1. Lunges. Starting position: Standing with one foot in front of the other. The distance between your legs should be such as if you are about to take a big step. How to do it: Keep your back straight, do not lean forward or backward. If you have a dedicated training platform, you can perform lunges with it. This will increase the load.
Step 3
Inhale and begin to descend. Slowly bend your forward knee. At the same time, lift the heel of the other leg off the floor. Place your weight on the toes of your back leg. Achieve a position in which both legs are bent at right angles at the knee. Fix for a couple of seconds, then slowly, without jerking movements, return to the starting position. To maintain balance, you can place your arms to the sides. Repeat the exercise several times alternately for both legs.
Step 4
Exercise 2. Squats. Starting position: Standing against the wall. How to do it: keep your back straight. Stay in the lowest position for as many seconds or even minutes as you can.
Step 5
Do your squats slowly. The lowest position in which you must lock for at least 5-10 seconds is reached when the angle between the thighs and the lower leg is 90 degrees. Return to the starting position slowly, without jerking. It is recommended to repeat the exercise at least 10-15 times a day.
Step 6
Exercise 3. Leg raises. Method A. Starting position: Lying on your stomach, spread your arms to the sides and stretch your tightly clenched legs. Bend your right and left leg alternately, pulling them as close as possible to the right and left shoulder, respectively. In this case, you need to keep the head up all the time and turn it to the left and then to the right. Return to the starting position slowly.
Step 7
Exercise 3. Leg raises. Method B. Starting position: Place a small towel rolled into a roll between your ankles. Lie on your side. Stretch one hand straight ahead, under the ear. Place the second on the floor in front of your chest. Try to suck in your belly and lift your waist off the floor. The hips should be located strictly one above the other. How to do it: Try not to tilt your body forward or backward during the exercise. Lean on your hand in front of your chest.
Step 8
Squeeze the towel between your ankles, lift both legs up as far as possible with your muscles. Try to lock yourself in this position for at least a second. Lower your legs slowly. Repeat the exercise at least 10 times.
