When a girl stands on heels, all the attention of the opposite sex is directed to her hips and buttocks. When walking, extra centimeters on the legs or flabby muscles become noticeable. Special exercises will help give your legs a more attractive and firm shape.
It is necessary
- - mat;
- - skipping rope;
- - dumbbells.
Instructions
Step 1
Before starting the exercise, warm up your muscles with a little warm-up to prepare them for the load. This will help avoid stretching during exercise. You can do a few dumbbell squats, jogging, or jumping rope. Even walking for five minutes is fine.
Step 2
Place your hands on your belt and swing your leg to the side as high as possible. In this case, the leg should remain straight, and the body should correspond to the vertical axis as much as possible. Do not lower your leg to the floor after each jerk, if it hangs for a while in an upright position, the muscles will strain more. Repeat the same steps with the other leg.
Step 3
Lie on your right side and put your left leg bent at the knee forward. When doing the exercise, place the rest on your right elbow. Raise your straightened right leg up. Roll over to the other side and repeat the exercise with your left leg, bending at the knee and putting your right leg forward.
Step 4
Get into the cat pose. Bend one leg, roll it under you, pressing it to your stomach, and then straighten it, pulling it back until it forms a straight line with your back. Return your leg to its original position and repeat the same with the other leg. Make sure that the leg is straightened in one line. This is one of the most effective exercises for strengthening the thigh muscles.
Step 5
Place your feet wider than your shoulders and bring your arms together with dumbbells in front of you. Imagine that you have a chair in the back somewhere, and try to "sit down" on it. At the same time, the arms stretch forward, and the legs are in a bent state. Return to starting position.
Step 6
Place your hands on your waist and swing your legs forward. Try not to bend either the supporting leg or the one with which you swing. Then repeat the same with the other leg, and then swing back.
Step 7
Sit on the floor with your legs wide apart. Inhale and stretch your arms up. As you exhale, bend over to one leg and hold this position for a few seconds. Straighten your back and now bend over to the other leg. Then bend forward and reach with your arms as far as possible. Relax your muscles and return to the starting position.
