Fit and athletic legs are the cherished dream of both women and men who want to surprise those around them with their trained figure in the summer, wear shorts, short skirts, and do not hesitate to walk along the beach in a swimsuit. Stretching your legs is a snap, even if you don't have time to go to the gym. Simple and well-known exercises performed regularly at home will help you make your legs more beautiful and slender, tighten your buttocks and get rid of problem areas.
Instructions
Step 1
Take a starting position with your toes closed and your heels apart. Place your hands on your belt and straighten your back. Rise on your toes, freeze for a few seconds, and then lower yourself.
Step 2
Go up and down 60 times in a row, slowly, relaxing after every twentieth time. This exercise pumps your calf muscles well. After three to four days, increase your lifting rate by 10 times.
Step 3
To tidy up your legs and buttocks, place your feet shoulder-width apart and place your hands on your waist. With your back straight, as you inhale, step back with your left leg, bending both knees at right angles.
Step 4
The right thigh should lie parallel to the floor. Exhale and return to the starting position while standing. Then repeat the same for the right leg. Alternating the leg, do the exercise 25 times in a row.
Step 5
Another exercise to strengthen the buttocks is done while kneeling on the floor, leaning on bent elbows. Extend your bent leg back and spring it up. Repeat with the other leg. Do 20 movements for each leg. Roll over onto your back and do 20 pelvic upward movements, contracting your abs and glutes.
Step 6
In order to tighten the side of the thigh, kneel down and rest on your hands. Take your right leg straight to the side and keep it parallel to the floor, without lifting it higher than the body. Bring your leg back and repeat with your left leg. Perform 25 movements in each direction on each leg.
Step 7
The front and inner thighs are easy to strengthen by doing squats. Place your feet shoulder-width apart and place your hands on your waist. Spread your socks apart. With your back straight, do an inhalation squat with your knees bent at right angles and keeping them together. As you exhale, stand up. Squat again on a new breath. Repeat at least 25 times.
