Slender female legs are not without reason considered a real trap for men. Not a single representative of the stronger sex will remain indifferent at the sight of this part of the female body. Special exercises will help to make your legs fit and beautiful.
Instructions
Step 1
Plie squats help tighten your inner thighs and glutes. Stand straight with your legs apart slightly wider than your shoulders, put your hands on your belt. Turn your feet so that the toes point in opposite directions. While inhaling, sit down as deep as possible, spreading your knees to the sides. After fixing the position, return to the starting position. You can improve the result with additional weights. Take a fairly heavy dumbbell with both hands and lower it between your thighs. Do 2 sets of 10-20 reps.
Step 2
Classic squats will help to strengthen the back of the thigh. Place your feet shoulder-width apart, lower your arms, fully straightening them at the elbow joints. Begin to squat smoothly while raising your arms in front of you to chest level. At the bottom of the exercise, the thighs should be parallel to the floor. Return to the starting position and do the required number of repetitions. Make sure your knees point straight ahead during the exercise.
Step 3
You can make your legs slim and fit using lunges. Starting position: Stand up straight with your feet parallel and practically touching each other. If you are doing the exercise without additional weight, then place your hands on the belt. Lunges with dumbbells are more effective: grab the equipment with the optimal weight and lower your arms to your hips. Step forward with your right foot, transferring the center of gravity to the foot. Without pausing, sit down on it so that the knee of the left leg almost touches the floor, and the right knee is at toe level. With an elastic movement, push off the floor and return to the starting position. Then repeat the lunge with your left foot. Do 2 sets of 10-25 reps for each leg.
Step 4
For the next exercise, get on all fours with an emphasis on your knees and arms bent at the elbows. Raise your right leg while straightening it so that your thigh forms a straight line with your torso. Begin with an intense swing upward, trying to move your leg with maximum amplitude. Do 2 sets of 20-25 reps for each leg.
