Special and regular workouts help to make your legs slim, beautiful and fit. Usually, the legs are worked out only in problem areas, such as the inner, back and lateral thighs, as well as the calves. At the same time, many forget that beautiful chiseled knees give the final and attractive image to the legs.
The set of exercises is very easy and does not take much time, but with regular and daily exercise, a positive result can be noticed in a week.
Exercise one
To perform the first exercise, stand up straight, feet shoulder-width apart. We bend our legs slightly at the knees, set our hands on the hips. We begin to do circular exercises with our knees, first inward 20 times, then outward 20 times.
Exercise two
Starting position is standing, feet together. Raise the right leg bent at the knee and fix this position. To perform, without lowering the leg, we begin to straighten and bend it 20 times. Then we repeat the exercises on the left leg.
Exercise three
We stand at the support, legs together, feet apart, as in the plie position. We stand on our toes, bend our knees slightly. From the starting position, we begin to move the pelvis and buttocks back and forth 20 times. On the 20th execution, we pull the pelvis forward as much as possible and linger for 10 seconds. Having completed the required amount, we go down 5-10 cm below. Bending your knees harder and repeat the exercises 20 times. On the 20th execution, we pull the pelvis forward as much as possible and linger for 10 seconds. After completing, we lower ourselves another 10 cm lower, spreading the knees even more, but at the same time maintaining the position of the feet and making movements with the pelvis 20 times. On the 20th execution, we pull the pelvis forward as much as possible and linger for 10 seconds.
Exercise four
We stand up straight, feet shoulder-width apart, rise on toes, bend our knees slightly. We begin to perform pelvic movements as much as possible forward and backward 20 times. On the last time, we pull the pelvis forward and linger in this position for 10 seconds. Then we go down and repeat 20 exercises, not forgetting to fix the pelvis for 10 seconds at maximum tension. After completing the second approach, we proceed to the third, we go down as far as possible and make movements with the pelvis back and forth, at the end we fix the position of the pelvis forward and stay in static for 10 seconds.
At the time of the fourth exercise, a burning sensation may appear in the area of the horse. This is normal and good, as it means that you are doing everything right.
Exercise five
The last exercise is almost identical to the third and fourth. However, in this case, we spread our legs wide, stand on our toes, and bend our knees. We move the pelvis forward and backward 20 times, after which we fix ourselves for 10 seconds in the position of the maximum tension of the pelvis in front.
Then we go down and repeat the exercises, not forgetting about the static for 10 seconds. The last approach should be in maximum muscle tension. To do this, go down as low as possible and make 20 pelvic movements back and forth. And of course, do not forget to hold the pelvis in front for 10 seconds. Now we shake our legs from tension and do a light stretch for the legs.
