Often women complain about the ugly shape of their calves. Fitness will help to correct many of the shortcomings of the shins. Below is a set of exercises that will create a nice roundness on the inside of your calves.
Instructions
Step 1
Stand straight, hands on the belt, between the feet a distance of no more than 5 cm. Transfer the weight of the body to the toes, raise the heels as high as possible above the floor, walk 1 meter in this position. Then stand on your heels, lift your toes and walk back the same distance.
Step 2
Stand on your right leg, bend your left at the knee, keep your hands on your belt. Exhale and squat on your right leg. Lower your tailbone as low as possible to the floor. Hold this position for 10 seconds. As you inhale, slowly straighten your right leg until you fully extend the knee. Transfer your body weight to your left leg, bend your right at the knee and lift it off the floor. Repeat the exercise. Do 2 to 3 sets for each leg.
Step 3
Stand up straight with your arms along your body. As you exhale, bend forward, place your palms on the floor near your feet. With the next exhalation, bend your knees, sit down, do not lift your heels off the floor. As you inhale, lift your tailbone up and straighten your knees. Do at least 18 squats. If you want to achieve more stress on the internal muscles of the legs, perform the movements slowly.
Step 4
Sit on the floor, bend your knees and place a medium-sized ball between them. Lean back a little, lean on your forearms, lift your legs up. With an exhalation, press your knees on the ball, hold for a few seconds in a tense position. Relax your muscles as you inhale. Do 15 to 18 repetitions of the exercise.
Step 5
Bring your right leg forward, put your left leg back a little, lower your arms along the body. As you exhale, bend forward, place your palms on the floor. As you inhale, pull the toe of your right leg towards you, while not bending your knee. As you exhale, point the toe away from you. Do 10 to 12 reps. As you inhale, lift the body up. Place the other leg forward, repeat the exercise on the left shin.
