Effective exercises for beautiful legs. Fitness for beautiful legs: home exercise set

13.07.202027.05.2017

Although many people's goal is a six-pack abs, your dream could be beautiful slender legs And toned buttocks. The following five exercises are aimed specifically at flawless legs! Try them for yourself!

Slender gives the lower body a seductive athletic curve, improves appearance whole body. And it's worth the effort and time!

By doing a few basic exercises, you'll be short time get maximum results.

5 exercises for beautiful legs

1. Deep squats

One of the biggest mistakes when performing is working at half amplitude. Most squats only to parallel with the floor. This option is suitable for those who have knee problems. However, if you are healthy, try to squat as low as possible.

Those very last centimeters really make the hips work and bring the muscles to maximum tension. For more intensity during squats, hold for a second at the lowest point. When you get used to this load and it becomes easy for you, take another pause halfway up.

Tip: This form of exercise is quite challenging, so do fewer reps or use lighter weight.

2. Single-leg barbell squats

Another great exercise for beautiful legs and buttocks is this. You simply place one foot on the bench or platform behind you and work with the leg in front.

Take one in each hand or onto your shoulders. Slowly squat down with your front leg. Go as low as possible, then return to starting position. Do the required number of repetitions with one leg, then the other.

3. Walking uphill

The best cardio for toning the muscles of the legs is considered to be walking uphill (or running, if you are fit enough), such a load works out not only the legs, but the whole body.

After doing cardio for 30 minutes or more, your muscles may become stiff, especially if you haven't experienced this type of exercise before. Therefore, after training, be sure to take time to stretch.

4. Deadlift with a barbell using a block

The next exercise for beautiful legs is. If you want to work your hamstrings harder and increase the intensity, place your feet on a block or board.

Advice: if you want to develop strength, it is better to work without an additional support and take more weight. If you're focused on working a muscle, do this variation from time to time.

5. Dumbbell sit-ups

This exercise is great for development and would be a great addition to the deadlift mentioned earlier. You can work either with dumbbells in your hands or with a bar on your shoulders. Stand directly in front of a bench or platform. From this position, place one foot straight on the top of the bench, this leg is the support leg. Then pull your other leg onto the bench and place it next to it. You can lower back down either from the other leg or from the one with which you rose. Whatever option you choose, the load on both legs should be equal - do the same number of repetitions and approaches.

Training program for beautiful legs

Conclusion

If your goal is beautiful and slender legs, pay special attention to the exercises presented in this article. To avoid overtraining, it's best not to do all five exercises in one session. Include several of these in each lesson. effective exercises for beautiful legs, the results will not keep you waiting!

Beautiful legs are the dream of all women! In just 1 week, such a desired effect is achieved, thanks to these simple exercises. Let's not be lazy, let's do it!

If you are a busy person, this complex is for you. Give yourself just a few minutes a day and enjoy the results. We have selected some of the most effective exercises for you.

4 exercises for legs

1. Doorknob Squats

Target: glutes, quadriceps, hamstrings.

Set a timer for 100 seconds.
Stand facing the narrow edge of an open door with your feet apart and the footstool directly behind you. Take one in each hand door handle, while keeping your arms straight. Slowly count to 10, lower your body until it touches the stool (but do not sit on it!). Pause, count to 10 again, then stand up.

Repeat while you have time.

2. Leg raises lying on your side

Target: buttocks, outer thigh.

Lie on your right side, straighten your legs, support your head right hand. Bend right leg in the knee and put left hand on the floor in front of you for support. Count to 10 and lift your left leg off the floor at an 80-degree angle. Tighten the muscles of your thighs and buttocks; Count to 10 while remaining in this position. Then lower your leg.

Repeat until time runs out; turn over to the other side, do the same with the other leg for 100 seconds.

3. Leg twist

Target: hamstrings, calves

Set a timer for 100 seconds.

Place a 0.5 kg weight on one ankle, then stand up. Keep your arms straight and, leaning forward, place both hands on a 30-centimeter bench in front of you. Slowly count to 10 and lift your weighted leg, bringing your ankle toward your buttock. Stop, tense your knee and lower your leg.

Repeat until time runs out; change leg.

4. Raise your feet

Target: caviar

Set the timer for 100 seconds.

Stand facing the wall, feet shoulder-width apart, feet parallel. Place a rolled towel under your feet, then rest your palms on the wall for support. Slowly count to 10 and lift your feet up until only your toes touch the towel. Stop, tighten your calves, count to 10 and slowly lower yourself down. published

Repeat while you have time.

P.S. And remember, just by changing your consumption, we are changing the world together! © econet

Effective exercises for beautiful legs and buttocks can be performed not only in gym, but also at home. You can achieve a quick effect by combining two main methods: systematic physical activity and proper nutrition. If the girl has a very skinny legs, then you can also pump them up with the help of physical exercises.

The most important things physical activity– this is their regularity and correctness of movement technique. Errors in execution mean not only the lack of the desired result, but also a high probability of injury. At home, you can control yourself by doing exercises in front of a mirror.

Getting better: tightening the muscles of the legs and buttocks

Legs are a female part of the body, especially often attracting the attention of men, so every representative of the fair sex should ensure that her legs are on top level: fit and well-groomed. To do this, you need to regularly perform simple exercises for the beauty of legs and buttocks at home.

Effective exercises for legs and buttocks

Bend forward.

Bend forward.

Starting position: stand straight, feet shoulder-width apart.
We lean down slowly, maintaining our posture.
In this case, it is necessary to ensure that when performing the exercise the torso is parallel to the floor.
Legs should be slightly bent at the knees.
We perform 4 sets of 10 inclinations.

Squats. This is one of the most effective exercises that helps increase the volume of the muscles of the buttocks and legs.

Squats

When doing squats, keep your feet shoulder-width apart and your back straight.
We take a deep breath and begin to squat, moving our buttocks back slightly (outwardly it looks like you are trying to sit on an invisible chair).
Squat until your thighs are parallel to the floor.
To maximize muscle tension, you need to squat as deep as possible.
As you exhale, we return to the starting position.
We perform 4 sets of 12 squats.

Jump squats.

Jump Squats

Starting position: back straight, feet shoulder-width apart.
The squat is performed while inhaling, and as you exhale, you should make a powerful jump up.
We land a little bent legs as softly as possible.
As soon as the feet touch the floor, we immediately begin a new squat.
We perform 4 approaches 12 times.

Bulgarian squat. To perform this exercise, additional equipment will be a small chair.

Bulgarian squat

Starting position: stand with your back to the chair.
We put one leg on the chair and take a step forward with the other.
Start squatting until the thigh of the second leg is parallel to the floor.
The working leg should be bent at a right angle, and the other leg should be relaxed.
In order to transfer the load from the front of the thigh to the buttocks, you need to take a big step forward.
During the movement, the knee should not go beyond the line of the toes.
We perform 5 sets of 10 repetitions.

Plie squats.

Plie squats

When performing this exercise, the legs are positioned wider than the knees, and the foot is rotated 45 0 from the straight position.
This movement engages the inner thigh muscles.
The squat is performed slowly, after which we also slowly return to the starting position.
The deeper the squat is performed, the greater the load on the buttocks.
We perform 4 sets of 12 repetitions.

Lunges– a basic movement that helps shape the shape of the buttocks.

Lunges

We take a step forward with one leg and begin to squat until the thigh is parallel to the floor.
At this moment, the arms are lowered, the shoulders are straightened.
The exercise is performed by moving around the room.
It is very important to ensure that the leg on which the load is placed (i.e. the one in front) bends at a right angle.
The back is straight when performing transitions.
We perform 4 sets of 20 steps.

Swing back.

Swing back

The exercise is performed while standing on your knees, palms on the floor.
We bend our leg and lift it up as much as possible.
We hold the leg in the upper position for a while, after which we take the starting position.
As additional load weights can be used.
We perform 4 sets of 40 repetitions.

Bridge.

Bridge

Legs are bent, shoulder-width apart.
From a lying position, slowly raise your pelvis.
We do not lift our shoulders off the floor.
To make the exercise more difficult, you can extend one leg or put something heavy on your hips.
We perform 5 sets of 25 repetitions.

Burpee– an exercise that involves performing several successive movements.

Burpee

Starting position: standing, arms down along the body.
We perform a squat, transferring the center of gravity to the toes, touch the phalanges of the fingers to the floor, then from this position, take a lying position, after which we return to the sitting position, jumping back to the starting position.
To achieve maximum results, the exercise is performed dynamically, without stops or pauses.
We perform 5 approaches with the maximum possible number of repetitions.

Walking to higher ground. To perform the exercise, you need a special platform or a low chair.

Walking to higher ground

Starting position: standing position, arms along the body, or bent at the elbows, shoulders slightly pulled back.
We stand with one foot on the platform, and then raise the other.
We perform 4 sets of 10 lifts with each leg.
Make sure that the supporting leg is bent at a right angle.

This set of exercises helps to effectively work all the muscles, making them elastic and toned. In combination with a proper, balanced diet, you can quickly achieve the desired result and burn excess body fat and get a beautiful figure.

All exercises can be performed using weights (barbells, dumbbells, and at home, ordinary ones can also be used as assistants). plastic bottles with water) and without additional equipment.

Physical exercise is not only beneficial for the female body, but also an impeccable appearance: toned figures, beautiful legs, breasts and buttocks. However, this can only be achieved by regularly performing simple movements and strictly following all recommendations.

Regardless of the time of year, girls always want to have beautiful and attractive legs. These ten exercises can significantly transform your thighs and legs and you will look simply stunning in short shorts.

1. Swing your legs

To keep your leg muscles toned, try doing this exercise at home. Place a chair in front of you, if you are just starting out, then with the seat facing you, and for advanced level, with the back. Stand up straight and swing your leg in an arc over the chair seat, returning to the starting position. Perform 30 repetitions on each leg, you can later increase to 60 repetitions. High repetition exercises will work to burn fat in the thigh area.

2. Exercise climbers

This exercise works many muscles at once, but the quadriceps work especially well. Take an emphasis lying on your hands and on straight legs, pull one knee to your chest, and then, while jumping, begin to alternately pull your legs to your chest. Start doing this exercise for 20-30 seconds and work up to 1 minute.

3. Plie exercise

The plie exercise will help you tighten up inner surface hips. Stand straight, feet wider than shoulders, toes turned outward, keeping your back straight, begin to squat, do not lift your legs, perform the exercise slowly. Return to the starting position. Repeat this exercise for 15 to 20 repetitions, three to four sets, if you find it easy to do, use dumbbells or a water bottle as weight.

4. Lunges

Lunges are good exercise for the muscles of the buttocks, quadriceps. There are many options for performing this exercise, but this is the simplest. Stand straight, hands on your waist, take a step forward and squat until your thigh is parallel to the floor, now jump and change legs and squat. Perform this exercise for 20-30 seconds and work up to one minute.

5. Plank

Most people don't think of the plank as a hip exercise, but it's great for working the hip flexor and internal muscles hips. Perform this exercise first in a beginner position, and then you can move on to advanced poses.

6. Squats

Squats are a fantastic exercise for your thighs and butt! Stand straight, feet hip-width apart, toes pointing straight. Squat as deep as possible, knees pointing toward your chest, back straight, hold at the bottom and slowly rise up.

7. Leg raises

Lie on the floor, place your hands under your buttocks and lift your legs straight off the floor at an angle of 45 degrees, then lower down slightly and hold this position for 30 seconds to one minute.

These exercises can be done at home and you don’t need much time, just 20 minutes a day and you will get the desired result.