If you dream of strong and beautiful legs, try to master a five-minute set of exercises for this part of the body using the Pilates system. With the help of the complex, you will be able to develop the main muscles of the legs, making them slim and strong.
It is necessary
elastic tape
Instructions
Step 1
Use an elastic band while exercising to increase the complexity of the complex and additional resistance. Do not forget about the basic requirements of the Pilates method: tighten your abdominal muscles, pull your navel to the spine, relax your shoulders, open your chest and stretch your spine. Allow 1 minute for each exercise. Trust me, in five minutes you will feel like you have completed a long and difficult workout!
Step 2
The first exercise targets the outside of the thigh, a problem area that tends to take on a bag-like shape. In addition, it trains the entire lower torso, from the lower back to the calf muscles and ankles. Stand with your hands on your waist and elastic band around your ankles. Spread your feet shoulder-width apart, while slightly stretching the tape. Bend your knees, inhale and sit back, pulling your navel towards your spine. Expand your chest wide, keep your back straight. Exhale and return to a standing position while straightening your right leg to the side. Feel the tension in the outer muscles of the right thigh and buttocks. Then sit down again and repeat the movement with the other leg. Continue squatting and changing legs for 1 minute.
Step 3
The second exercise strengthens and tone the muscles in the back of the thigh. Stand with your hands on your waist and elastic band around your ankles. Pull your navel towards your spine and bring your right leg back. While contracting your abdominal muscles, exhale and lift your right heel towards your buttocks. Stop when the lower leg is parallel to the floor. Lower your leg as you inhale. Do the exercise with your right leg for 30 seconds, then change your leg. When doing this exercise, remember to stretch your whole body up before lifting your heel. Imagine that you are being pulled by the crown of your head to the ceiling by an imaginary string. “Fasten yourself in an imaginary corset.
Step 4
The quadriceps exercise strengthens the front of the thighs, especially the patella. Stand with elastic band on your ankles, put your hands on your waist, pull your navel to your spine. Transfer your weight to your left foot, bend your right knee and place it on your toes. As you exhale, straighten your leg, extending your toe. The leg is strengthened by only moving the lower part of the leg. As you inhale, return your leg to its original position, bending it at the knee. Repeat the exercise for 30 seconds, then change your leg.
Step 5
Developing the muscles of the inner thigh. This exercise will tone the inner thigh muscles. Stand with elastic band on your ankles, put your hands on your waist, and tighten your abdominal muscles. Shift your body weight to your left foot. Extend your right leg forward, resting it on your toes. As you exhale, move your leg to the left, in front of your left leg. You should feel tension on the inner thigh of your right leg. As you inhale, return your leg to its original position. After completing the exercise for 30 seconds, switch legs.
