Taking care of their fitness and beauty of their legs, women do exercises that help them tighten their buttocks and reduce their hips. But the part of the leg from the foot to the knees also needs to be trained, especially for those who are engaged in recreational jogging. A set of special exercises will help to strengthen the lower leg and make the knees more flexible.
Necessary
Yoga mat
Instructions
Step 1
Sitting on the floor, stretch your legs forward, keeping your feet together. Place your hands on the floor behind you. Bend your leg and, pressing your foot to the floor, pull your leg to your chest, trying to bring your heel to touch your buttocks. Return your leg to its original position and repeat the exercise, bending the other leg. Do it 15-20 times for each leg. Repeat the exercise, bending both legs at the same time.
Step 2
Lie on the floor, on your back. Take your time, raise your legs, lifting your lower back off the ground, support it with bent arms, resting your elbows on the floor. Pull your toes toward the floor and move your feet as if you were pedaling, like riding a bicycle. Do the exercise for 3-4 minutes. You should feel your calves tighten.
Step 3
Stand with your legs apart as wide as possible to the sides. Put your hands on your knees, leaning slightly forward. Sit as low as possible and begin to rotate your knees, first inward, then outward. Try not to lift the heel off the floor, resting on the entire area of the foot. In each direction, make circular movements 15-20 times. Then take a break, shake your legs, relieving tension in your calves, massage your lower leg and repeat the approach again or two.
Step 4
Standing straight, put your feet together, arms should hang freely along the body. Put one leg to the side, do bouncing squats, trying to keep them as deep as possible. Keep your feet firmly pressed to the floor. Raise one hand above your head at the same time and look at it. After 15-20 squats, take the starting position and repeat the exercise again, changing your hand.
Step 5
The starting position is the same. Stand straight with your feet together and your arms along your torso. Put one leg back, resting it on the toe. Press your heel to the floor with a springy motion. Make 15-20 heel touches, take the starting position and repeat the exercise for the other leg.
