Thin and beautiful legs – the dream of most women. But not all of us can find time to practice in the gym.
We will tell you how to achieve the perfect figure at home, without torturing you with useless diets and exhausting workouts.
Of course, sitting at home on the sofa, eating cakes and pies, it’s hard to stay beautiful. So you only gain weight, but what about the thinness of the legs and a tense figure will only have to dream …
But, for example, daily walks contribute greatly to vigor and good looks. This is the first tip and one of the easiest and most effective exercises for thin legs: walk more on foot!
Try to have regular walks. For example, when you leave work, leave the transport in advance and walk 2 or 3 stops on foot.
These trips do not require special training or a strong physical effort on your part, but they will be useful for the slenderness of the legs and for the general well-being.
Do not forget about nutrition. Abandon strict diets, they will only lead you to a greater weight gain.
A healthy and balanced diet will address the problem of excess weight more effectively. In addition, this method is much safer for health and has a lasting effect.
It is very good to do simple morning exercises. A few regular leg exercises at home will quickly tighten the muscles.
Try to include in your morning training light exercises for thin legs. Follow them for five minutes and gradually increase the time.
Basic exercises for the legs:
All these exercises are easy and do not require special conditions. By performing them, it will increase blood circulation and even speed up the metabolism. The main thing is to do them regularly.
Remember that all exercises are done with a straight back and with moderate effort.
Let’s complicate the task a bit.
If such savings options are not for you, and you want to get results faster, you will have to work a little harder.
More challenging workouts include aerobics and strength training. This is necessary to get tense legs and elastic appearance.
Warming is an important element in any set of exercises, it should not be lost. If you do not warm up your body before training, you can suffer serious injuries. The warm-up will prepare the joints of the legs for intense training, increase blood circulation and increase the elasticity of the ligaments.
When the warm-up is over, you can continue with the main set of exercises.
- Classic squat.
Put your legs apart shoulder width apart. Keep your back straight. Slowly bend your knees until your hips are parallel to the floor.
Count to three and straighten your legs slowly. Do 3 sets of 10 times.
Put your feet shoulder-width apart. The socks stop as widely as possible. Now crouch slowly.
Hold this position for a few seconds and return to the starting position. Try not to pull your heels off the ground.
Place a chair behind your back, rest your hands on your back. Take one leg off the ground and squat on the other. Do not force your free leg.
Repeat the exercise 15 times for each leg.
Exercises on the floor.
- Get up on all fours. Alternatively, make a sharp swing, first with the right and then with the left foot. Try each wave to tense the muscles of the buttocks. Repeat 20 times in 3 series.
- Get up on all fours. Take the right leg bent at the knee to the side. Hold this position for a few seconds and slowly lower your leg. So repeat 20 times. Then do the same with your left foot.
- Lie on your back and bend your knees. Tear the pelvis off the floor as high as possible. Hold this position. Return to the original position. Repeat 20 times.
- The back is flat, the legs together. Lift slowly on the toes and lower. The muscles of the legs should be as tight as possible. Do not forget to control your posture and try to pull the stomach.
- In standing position, bend one leg on the knee and lift the floor. On the other foot, stand up to the toe and lower it gently downwards. If you find it difficult to maintain balance, you can stick lightly to the back of the chair. Repeat 15 times for each leg.
- Stand up straight. Keep your back straight. Try to lift the pencil from the floor with your fingers. Try not to bend your knees. Repeat 20 times.
For the best effect of the exercises on the hands, you can take light weights.
Exercises with a rope are very effective and will help you lose weight quickly. He alternates jumping with his legs together and jumping on one foot.
So all the leg muscles will work evenly.
These exercises should not be performed immediately in large quantities, since it is a very strong cardiovascular load. Better with each workout, gradually increase the number of jumps by 20-30.
Over time, bring the number of jumps to 200-250.
When doing any of these exercises, do not forget to breathe. It must be calm and measured.
Inhale through the nose and exhale through the mouth.
Do not hold your breath, this can lead to a rapid loss of strength.
In the final training, be sure to perform a couple of stretching exercises. They will help to saturate the body with oxygen, reduce muscle pain and joint pain. Stretch each muscle group slowly, staying in one position for about 30 seconds.
Move smoothly, without sudden movements. And be sure to breathe deeply.
It is simple
As you can see, thin legs and exercises are interrelated things. Exercises for thin legs can be performed at home without any special equipment.
It is not necessary to attend expensive gyms and fitness clubs.
Classes do not take much time and space. Performing them only a couple of times a week, very soon you will notice a nice change in your appearance.
The legs will become much thinner and the press will tighten and become more elastic.
Little by little, you will bring the figure and legs in perfect shape. Of course, do not wait for the results of the week.
Moderate exercise and proper nutrition should come firmly into your life. And then a beautiful perfect body will be a good advantage for you.