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

13.07.202027.05.2017

Despite the fact that the goal of many people is six pack on the stomach, your dream may be beautiful slender legs And tightened buttocks. The following five exercises are designed specifically for flawless legs! Test them for yourself!

Slim give the lower body a seductive athletic curve, improve appearance of the whole body. And it's worth the time and effort!

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

5 exercises for beautiful legs

1. Deep squats

One of the biggest execution mistakes is working at half amplitude. Most squat only to the 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 while squatting at the lowest point, hold for a second. 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 difficult, so do fewer repetitions or use lighter weights.

2. Squat with a barbell on one leg

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

Take in each hand on or on the shoulders. Slowly squat down with your front leg. Get as low as you can, then return to initial 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 walking uphill (or running, if you are fit enough), such a load perfectly works out not only the legs, but the whole body.

After 30 minutes or more of cardio, your muscles may become stiff, especially if you have not experienced such loads before. Therefore, after training, be sure to take time to stretch.

4. Deadlift with a bar using a block

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

Tip: if you want to develop strength, it is better to work without an additional stand and take more weight. If you are focused on working out the muscle, do this option from time to time.

5. Bench raises with dumbbells

This exercise is great for developing and will be a great addition to the deadlift mentioned earlier. You can work both with dumbbells in your hands and with a neck on your shoulders. Stand directly in front of a bench or platform. From this position, place one foot directly on the top of the bench, this foot is the supporting one. Then pull the other leg onto the bench and place it next to you. You can go back down both from the other leg and from the one you went up with. Whichever 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 a few of these in every session. effective exercises for beautiful legs, the result 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. Don't 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 result. We have selected for you some of the most effective exercises.

4 leg exercises

1. Doorknob Squats

Target: buttocks, 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 in each hand door handle while keeping your arms straight. Slowly count to 10, lower your body until it touches the stool (but don't sit on it!). Pause, count to 10 again, then rise.

Repeat while there is time.

2. Side leg raises

Target: buttocks, outer thigh.

Lie on your right side, straighten your legs, hold 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 the thighs and buttocks; count to 10, remaining in this position. Then lower your leg.

Repeat until time is up; roll over to the other side, do the same with the other leg for 100 seconds.

3. Leg curl

Target: hamstrings, calves

Set a timer for 100 seconds.

Lock a weight of 0.5 kg on one ankle, then stand on your feet. Keep your arms straight and, leaning forward, place both hands on the 30 cm stool in front of you. Slowly count to 10, lift the weighted leg, bringing the ankle to the buttock. Stop, tighten your knee and lower your leg.

Repeat until time is up; change your leg.

4. Raising the feet

Target: caviar

Set the timer to 100 seconds.

Stand facing the wall, feet shoulder-width apart, feet parallel. Place a rolled towel under your feet, then place your palms on the wall for support. Slowly count to 10, lift your feet up so that only your toes are touching the towel. Stop, flex your calves, count to 10, and slowly lower yourself down. published

Repeat while there is time.

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

Of course, a home fitness program must be tailored to individual figure flaws. But there are basic universal exercises for the lower extremities, which will help get rid of the fat layer on the legs and achieve strengthening and development of the muscles of the lower extremities from the buttocks to the calves. These training movements must be included in home fitness workouts:

Squats.

Stand up straight, spread the lower limbs at a distance equal to the width of the shoulders or slightly wider. The upper limbs can, if desired, either be brought behind the head, or stretched out in front of you, or put the brushes on the waist. Then, in the exercise, you need to tighten the muscles of the abdomen and buttocks and, keeping your back straight, bend your knees and lower your hips to a level at which their back surface is parallel to the floor surface. Hold in the squat for 1-2 seconds, making sure that the knees are parallel to each other and do not go beyond the line of the toes, and the heels do not come off the floor. Slowly straighten up and repeat the squat. If necessary, in this element of fitness training, you can use weights - pick up dumbbells or put a gymnastic stick on your shoulders.

Lunges.

At their core, lunges are a type of squat, so the technique for performing them is largely similar. You need to stand up straight, take a step forward with one foot, tighten the abdominal muscles (to securely maintain balance) and lower the pelvis, bending both lower limbs in knee joints at a right angle. After fixing the body in a squat for 2 seconds, you need to push off with the heel of the leading leg and return to the starting position. Repeat the exercise by stepping forward with the other leg. Just like in the case of squats, lunges can be performed with weights to increase the load on the muscles of the legs.

Raises of the lower extremities, lying on the side.

Lie on the floor, rest on the floor with the shoulder of one hand and the palm of the other. Tighten the press and lift vertically up lower limb, which is on top. Slowly lower your leg and repeat. After completing the required number of repetitions with one leg, you should roll over to the other side and similarly raise and lower the other lower limb.

Abduction of the lower limb.

Get on your knees, rest your palms on the floor in front of you so that your hands are under shoulder joints. Then, in this training movement, you need to tighten the press and, avoiding backbends, take one lower limb, bent at the knee at a right angle, back and up, directing the heel to the ceiling as high as possible, but keeping the foot parallel with the floor surface. Lower the leg and repeat the exercise, pulling back and up the other bent lower limb.

Walking up the hill.

At home, you can use a stack of books as a hill. Put one foot on a hill, put the other to it so that the heels hang down. Then you need to rise on your toes and hang your heels again. Get off the hill and repeat the exercise, the purpose of which is to strengthen the muscles of the legs.

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 is very Thin legs, then you can also pump them up with the help of physical exercises.

The most important in physical activity- this is their regularity and correct execution of the technique of movements. Mistakes in execution are not only the absence of the desired result, but also a high probability of injury. At home, you can independently control yourself by doing exercises in front of a mirror.

Getting better: tightening the muscles of the legs and buttocks

Legs are the female part of the body, especially often attracting the attention of men, so every woman should make sure that her legs are on highest level: fit and well-groomed. To do this, you must regularly perform simple exercises for the beauty of the legs and buttocks at home.

Effective exercises for the legs and buttocks

Leaning forward.

Leaning forward.

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

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

Squats

When doing squats, the legs are shoulder-width apart, the back is straight.
We take a deep breath and begin to squat, slightly moving the buttocks back (outwardly it looks like you are trying to sit on an invisible chair).
Squat down until your thighs are parallel to the floor.
For maximum muscle tension, you need to squat as deep as possible.
On exhalation, 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 while exhaling, a powerful jumping up should be done.
We land a little bent legs as softly as possible.
As soon as the feet touch the floor, immediately begin a new squat.
We perform 4 sets of 12 times.

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

Bulgarian squat

Starting position: we stand with our backs to the chair.
We throw one leg on a chair, and the second we take a step forward.
Begin to squat until the thigh of the second leg is parallel to the floor.
The working leg should be bent at a right angle, and the second 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 socks.
We perform 5 sets of 10 repetitions.

Plie squats.

Plie squats

When performing this exercise, the legs are wider than the knees, and the foot is turned 45 0 from the straight position.
In the process of performing this movement, the internal muscles of the thighs are involved.
The squat is performed slowly, after which we also slowly return to the starting position.
The deeper the squat is, 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 foot and begin to squat until the thigh is parallel to the floor.
Hands at this moment are lowered, shoulders are straightened.
The exercise is performed by moving around the room.
It is very important to ensure that the leg that is being loaded (i.e. the one in front) is bent at a right angle.
The back is straight when performing transitions.
We perform 4 sets of 20 steps.

Mahi back.

Mahi back

The exercise is performed on your knees, palms on the floor.
We bend the leg, 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

The legs are bent, located at the width of the shoulders.
From a prone position, slowly raise the pelvis.
We do not tear our shoulders off the floor.
To complicate the exercise, you can stretch one leg or put something heavy on your hips.
We perform 5 sets of 25 repetitions.

Burpee- an exercise that involves the implementation of several consecutive movements.

Burpee

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

Walking up the hill. To perform the exercise, you need a special platform, or a low chair.

Walking up the hill

Starting position: standing position, arms along the body, or bent at the elbows, shoulders slightly laid back.
We become one foot on the platform, after which we raise the second.
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 out all the muscles, make them elastic and toned. In combination with a proper, balanced diet, you can quickly achieve the desired result, burn excess body fat and get a beautiful figure.

All exercises can be carried out as with weighting (barbells, dumbbells, and at home, ordinary exercises can also become assistants). plastic bottles with water), and without additional equipment.

Physical exercise is not only a benefit for the female body, but also an impeccable appearance: taut forms, beautiful legs, breasts and buttocks. However, this can be achieved only with the regular performance of simple movements and strict adherence to all recommendations.

Regardless of the season, girls always want to have beautiful and attractive legs. These ten exercises will transform your hips and legs, and you'll look stunning in short shorts.

1. Leg swing

To tone your leg muscles, try this exercise at home. Place a chair in front of you, if you are just starting, then with the seat towards you, and the advanced level with the back. Stand up straight and swing your leg, describing an arc above the seat of the chair, return to the starting position. Perform 30 repetitions on each leg, you can further bring up to 60 repetitions. High-rep exercises will work to burn fat in the thigh area.

2. Exercise climbers

This exercise involves many muscles when performing 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, in a jump, begins to alternately pull your legs to your chest. Start this exercise for 20-30 seconds and finish it up to 1 minute.

3. Plie exercise

The plie exercise will help you tighten your inner thighs. Stand straight, legs wider than shoulders, toes turned outward, keeping your back straight, start squatting, do not take your legs off, do the exercise slowly. Return to starting position. Repeat this exercise for 15 to 20 reps, three to four sets, if you find it easy to do, use dumbbells or a water bottle as a weight.

4. Lunges

lunges are good exercise for the muscles of the buttocks, quadriceps. There are a lot of options for doing this exercise, but this is the simplest. Stand up straight with your hands on your waist, step forward and squat until your thigh is parallel to the floor, now jump and switch legs and squat. Do this exercise for 20-30 seconds and bring it 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. Do this exercise first in the beginner's position, and then you can move on to the advanced poses.

6. Squats

Squats are a fantastic exercise for the hips and glutes! Stand straight, feet hip-width apart, toes pointing straight ahead. Squat as deep as possible, knees towards chest, back straight, linger at the bottom point and slowly rise.

7. Leg raises

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

These exercises can be done at home and for this you do not need much time, just 20 minutes a day, and you will get the desired result.