Weak thigh muscles lead to a deterioration in the overall appearance of the legs. Women who are not engaged in maintaining the muscles of the thighs in tone begin to suffer from cellulite, body fat, and sagging skin. Regular training, including exercises on the muscles of the thighs, will help to correct the arisen aesthetic imperfections. If you are happy with your appearance, then you should also not neglect physical activity, as prevention is the best way to avoid problems in the future.
Instructions
Step 1
Stand straight with your palms on your hips, and spread your legs shoulder-width apart. With an exhalation, squat down, hold for 5 seconds in a position when the thighs are parallel to the floor. Keep your back straight, take your tailbone back. While inhaling, return to the starting position. Repeat the squat 20 times.
Step 2
Stand up straight with your hands on your waist and your feet together. Transfer the body weight to the left leg, take the right leg back and up. As you inhale, raise your leg as high as possible, while exhaling, lower it without touching the floor. Do the exercise 20 to 25 times. Repeat the load on the left leg.
Step 3
Stand straight with feet shoulder-width apart, hands on hips. With an exhalation, lunge to the right side, spring on your leg. While inhaling, return to the starting position. Repeat the lunge to the left. Do 20 lunges on each leg.
Step 4
Lie on your left side with one hand under your head and the other in front of you. As you inhale, lift your right leg up, while exhaling, lower it without touching the floor. Do 20 to 25 swings. Roll over to the other side and repeat the exercise on the left leg.
Step 5
Lie on your back, pull your feet to your buttocks, put your palms on the back of your head. As you inhale, lift your lower body up and hold on to the weight for a few seconds. As you exhale, lower yourself down, but do not touch the floor with your buttocks. Repeat the exercise 25 more times. Place the foot of your right foot on the knee of your left. Lift your buttocks up as you inhale, and lower them as you exhale. Repeat the exercise 20 times on each leg.
