Tucked hips and firm buttocks attract the eyes of men, so ladies pay a lot of attention to keeping their legs slim. Do a set of exercises every day to shape beautiful curves in your thighs. You can train at any time of the day, 1, 5 hours after eating.
Instructions
Step 1
Stand straight, legs apart shoulder-width apart, palms on the waist. As you exhale, sit down with your hips parallel to the floor. Straighten up as you inhale. When doing the exercise, try not to make sharp corners in the knees. To do this, tilt the body slightly forward, and direct the tailbone as far back as possible. Do the exercise 20 times.
Step 2
Stand with your feet together and keep your palms at your waist. As you exhale, step forward with your right foot, bend your knee. Perform 20 springy movements up and down, while breathing evenly. With an inhalation, take the original position. Repeat the exercise with your left leg in front.
Step 3
Lie on your back, put your palms behind your head, lift your legs up. Do the bike movement for 2 minutes. Then take some rest. Repeat the exercise again, but move very slowly.
Step 4
Lying on your back, place your palms under the pelvis, raise your legs up. With an exhalation, take your right leg exactly to the side. While inhaling, return it to its original position. Exhale with the left leg. Repeat the exercise 20 times in both versions.
Step 5
Roll over onto your stomach, place your palms under your chin. As you exhale, lift your right leg off the floor, while inhaling, lower it. Do the exercise 20 times. Repeat the lifts with your left leg. If during the exercise your lower back begins to hurt, do not raise your legs high: 5–7 centimeters is enough for the muscles to receive a load.
Step 6
Lie on your right side, leaning on the forearm of the same name, push your pelvis forward. Pull the toe of your left leg towards you, with an exhalation lift your leg up. Hold the position for 5 seconds, breathe calmly. Then, while inhaling, lower your leg, give the muscles a little rest. Perform 7 more such lifts. Then roll over onto your left side and repeat the exercise with your right leg.
Step 7
Lie on your back, place your hands behind your head, bend your legs at the knees, and place your feet on the floor. As you exhale, raise your pelvis above the floor, while inhaling, lower it. Perform 20 lifts, then rest a little. Complicate the exercise: direct your pelvis up, then lift your right leg, keeping all the weight on the left, breathe evenly. Perform this exercise for 20 seconds, then repeat it with the other leg. If it is difficult to maintain the weight, shorten the exercise time, but try to increase it a little over and over again.
