Owners of slender legs can afford extreme mini, and skinny jeans, and tight trousers. In any clothes, they feel confident and catch the admiring glances of men. Want to join the ranks of these lucky ones? Try pilates training. A set of exercises aimed at strengthening the muscles of the thighs and buttocks will make the legs fit.
Instructions
Step 1
Starting position for the first exercise: Sit on the floor, bend your knees and bring them up to your chest. Grasp the calves with your hands, folding your hands into a "lock". Lift your feet off the floor and try to straighten your legs, holding your shins with your palms. At the top, spread your legs to the sides. Then, without pausing, return to the starting position. Do 5-10 reps. Gradually bring their number to 10-12 in one approach. Do not worry if during the first sessions the exercise seems too difficult - without some physical preparation and good stretching, it is really difficult to complete it. Try to extend your knees more and more with each set.
Step 2
Lie on your back with your knees up to your chest. Grasp the lower leg of your right leg with your palms, lift it up, straightening it at the knee joint. At the same time, straighten your left leg and keep it parallel to the floor. While in this position, pull your dominant leg towards your head in one jerk. Do 3 sets of 7-10 reps for each leg.
Step 3
Take a lying position, leaning on your elbows and socks. Fold the brushes into the lock. Your body should be stretched out in a straight line. Bend your right knee, lower it to the floor, and then raise your hip as high as possible, pushing the heel up. Do 8-10 lifts. Bring your knees up to your chest and rest a little. Then do the same number of repetitions for the left leg.
Step 4
For the next exercise, you will need a support such as the back of a chair or chair. Grasp it with one hand, put the other on your waist. Spread your legs a little, turning the socks in different directions so that the feet form one line. Watch your posture: do not slouch or round your back. Squat slowly, spreading your knees to the sides. When your thighs are parallel to the floor, pause for a second. Then continue downward, sinking as deep as possible. Having reached the lowest point, again rise to the intermediate position and fix it. Perform 10 squats, only then straighten completely.
