Every woman dreams of having beautiful legs. Many women struggle with two opposite problems: fat or too thin legs. Exercises on the muscles of the thighs, buttocks and lower legs will help them in this. Training to keep your legs in excellent condition should be done at least 3 times a week.
Instructions
Step 1
Stand up straight with feet shoulder-width apart and your hands on your hips. Stand on tiptoes, with an exhalation lower the pelvis to the floor, pull the tailbone back. While inhaling, return to the starting position. Repeat the exercise 20-25 more times.
Step 2
Stand near a chair with your palms on the back. As you inhale, lift your right leg off the floor and lift it up. With an exhalation, lower it to the floor, but do not touch the surface. Do 20 more swings with your right leg, then repeat on your left leg.
Step 3
Lie on your back, bend your legs at the knees, put your hands behind your head. As you inhale, lift your hips up, linger in this position for 1 minute. With an exhalation, lower yourself completely to the floor. Repeat the exercise 4 more times.
Step 4
Lie on your right side, place the hand of the same name under your head, put your left hand in front of you for balance. As you inhale, lift your left leg up and fix it on the weight for 3 seconds, while exhaling, lower your leg to the floor without touching the surface. Repeat 15 more times. Roll over to the other side and do the exercise on the right leg.
Step 5
Lie on your back, lift your legs up at a right angle, lower your arms along your body. For 3 minutes, do the "scissors" exercise: while inhaling, spread your legs as wide as possible, while exhaling, cross them in the hips.
Step 6
Squat down, place your palms near your feet. With an exhalation, lift your pelvis up, fully straighten your legs at the knees. As you inhale, take the starting position. Repeat the exercise 20 to 25 times.
Step 7
Stand straight, place your feet together, put your hands on your belt. With an exhalation, lunge forward, squat down as low as possible. As you inhale, take the starting position. Repeat the lunge with the other leg. Do 20 reps for each leg.
