With the help of these exercises you will not make your legs slim in a week , but with regular training in a month you will see positive results. Such an effective training program is suitable for both women and men. The main thing is to persevere , and you will definitely achieve your goals!
Something without which it is impossible to imagine a beautiful , harmonious silhouette - taut legs. A large number of muscles are concentrated in a person’s legs , so if they are not in good shape , the legs will not look attractive. Let's see what exercises are most effective for shaping beautiful legs.
Exercises for slim legs
There are a huge number of physical exercisesallowing you to make your legs more slender , toned and attractive. Some of them can be performed at home , without simulators and additional devices.
Let's look at the technique of performing the best exercises for slim legs. Immediately , that each of them must be performed in 3-4 sets with 12-15 repetitions in each.
Squats
Classic squats are considered one of the best exercises for triple legs and firm buttocks. It is better to perform them with weights in the form of small dumbbells or water bottles. You can also wear a backpack with some kind of load on your shoulders. Start with a small weight of 2 kg , but gradually increase it to 10 kg or more.
This effective exercise is performed for men and women in an elementary way: you need to stand up straight , with your feet slightly wider than your shoulders. Socks should look a little apart , and under the heels you can substitute small stands 2-3 cm high ( they will allow you to do deeper squats).
If you are working with dumbbells or bottles , take them in your hands and start squatting , and if you are doing an exercise with a backpack , you can fold your hands behind your neck or stretch them forward. You need to squat to the point where the thighs are strictly parallel to the floor , but watch your knees so that they do not go too far forward ( no further than the socks).
Lunges
This exercise involves the hips , buttocks and calf muscles , so it can be considered complex. With it, you will quickly get slender and toned legs. When performing the exercise, the back should remain straight , and you can take dumbbells or water bottles in your hands to increase the load.
Starting position - standing straight , feet shoulder-width apart. One leg remains in place , and the second is put forward , and along with this you sag down. You need to lower yourself until the thigh of the front leg is parallel to the floor , the back leg almost touches the floor.
Mahi legs
One of the best exercises for slim legs , thanks to which they will become thin and toned. To perform the movement, you need a chair with a back.
Stand on the side , put your feet together and straighten your back. Take one leg to the side , trying to raise it as high as possible , but do not bend over with your torso. Then return to the starting position and repeat. We do the exercise smoothly and slowly , feeling the work and high muscle tension.
Kneeling leg raise
How to make your legs slim and thin with another simple exercise available to do at home? You need to get on all fours , look straight ahead and do not round your back , and then, as you exhale , without straightening.
Raise until your thigh is parallel to the floor . Do everything slowly and without inertiato feel the load on the back of the thigh and buttocks.
high chair
This exercise for beautiful and slender legs is performed in statics. With it, you will burn the fat layer and tighten sagging skin. Unlike all of the above , you need to perform it not for the number of repetitions , but for time.
You need to stand with your back to the wall , stepping back from it by 30-40 centimeters. We go down , as if we are sitting on an imaginary chair , and linger. We rest against the wall with our backs , and lower our arms down along the torso. The knees should be right angle , and you will feel a strong tension in the hips and shins. When you get tired , get up , rest for half a minute and repeat 3-4 times.
Glute walking
An unusual but effective exercise will allow you to achieve slender legs at home in a short time. The movement works out the hips , removing fat deposits from them and pulling them up.
It is carried out very simply: sit down on the floor , stretch your legs in front of you and spread your feet a little. We look strictly in front of us and with a flat back we begin to move on the buttocks , alternately shifting each of them forward. After taking 10 steps forward , go back in the same way.
Rise on socks
It's impossible to get lean legs without working the calf muscles. Tightened shins look very attractive , so pay due attention to them.
To complete the exercise, you will need a slight elevation - about 5-10 cm. Stand on it with your toesso that your heels are in the air. Hold onto something while maintaining balance. Get down on your toes as far as possible , and then rise as high as possible. Do the exercise as slowly as possible , so that by 12-15 repetitions you will feel a strong burning sensation in your calves.
Ballet exercises for slim legs
If the complex for slender legs described above is not enough for you , we offer an additional 3 more ballet exercisesthat can be performed at home. With their help, you can make your legs thinner and slender , even if there is some curvature.
So , the top three best and simple ballet movements include the following:
1. Plie.
A well-known ballet position that helps to make the legs attractive , toned and thinner. To perform it, you need to rise on your toes , closing your heels , and do a squat. For beginners, this movement is difficult , but you can simplify the task: put your feet wider than shoulders , point your socks to the sides and squat. For weighting, you can take a water bottle or a dumbbell in your hands.
2. Tandyu.
This exercise has several varieties: forward , to the side and back. It resembles the standing leg swings described above , but has a more complex technique. You need to stand up so that the heels are pressed against each other , and the socks are pointing apart. Holding onto a support , take one leg forward , then back , and then to the side. Raise it as much as the stretch allows , and hold it at the top. Watch the video of this ballet exercise to understand it better.
3. Relevé.
An excellent exercise that allows you to make slender legs due to the study of the calf muscles. It involves alternate lifting on toes , standing near the support.
With the help of these exercises you will not make your legs slim in a week , but with regular training in a month you will see positive results. Such an effective training program is suitable for both women and men. The main thing is to persevere , and you will definitely achieve your goals.
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