You can build your legs at home pretty quickly. The main condition is regular training. Exercises on the muscles of the legs should be performed at least 3-4 times a week. Exercise no earlier than 1.5 hours after eating.
Instructions
Step 1
Stand up straight with your hands on your waist and your feet together. Stand on your toes, roll smoothly onto your heels, then back onto your toes. Repeat the exercise for 3 minutes. Take the starting position, rise on toes and walk forward 2-3 meters. Shift your body weight to your heels and walk the same distance.
Step 2
Stand up straight with your hands on your waist. Lunge with your right foot forward, lower yourself as low as possible, return to the starting position. Do the exercise with your left leg. Do 20 lunges with each leg.
Step 3
Stand straight with feet shoulder-width apart, arms at your sides. Transfer your weight to your toes, put your hands on your hips, and do a squat, while pulling your tailbone back as far as possible. The squat should be shallow. Repeat the exercise 15–20 times.
Step 4
Stand near a wall, hold it with your hands to maintain balance during the exercise. Rise on your toes, swing your right leg from right to left. Do it 20 times. Repeat with your left foot.
Step 5
Get on your knees, hands on the floor, keep your back straight. Take your right leg, bent at the knee, to the side and return to the starting position. Do the exercise 20 times. Repeat with your left foot.
Step 6
Get on your knees with your hands on the floor. Take your straight right leg back and make 20 swings up and down. Repeat the exercise with your left leg. Move your buttocks to your heels and relax.
Step 7
Lie on your back with your arms along your body and your legs bent. Place your right foot on your left knee and do 20 lower body lifts. Change legs and do 20 more reps.
Step 8
Jumping, running, brisk walking and swimming have a good effect on the muscles of the legs. Use every opportunity to exert a forceful effect on the muscles of the legs, and they will delight you with a beautiful relief.
