Beautiful and slender legs are a strategically important element of any woman's figure. Their appeal is relevant at any time - not only in the summer, when we wear skirts, dresses and sarafans, but also in winter, when tight jeans are used. Beautiful hips are the result of proper nutrition and exercise.
With regard to nutrition, take yourself into service with a few rules - eat at a strictly set time, eat slowly, chew well and do not eat at night. For physical exercises we have a wide choice - swimming pools, fitness halls, yoga and so on. If you can not find time for all of this in everyday fuss, then the way out is exercise at home. They do not take much time, and if you do them regularly, you can always stay in shape. Of course, the path to slender and smart hips is not easy, but patience and perseverance will lead you to the desired goal. We offer you a complex of simple but effective exercises that will help you show the beauty of your feet.
Warm up.
So, before you start the exercises for beautiful thighs, you need to do a warm-up. You need to warm up your muscles properly to avoid damage. Jump on one leg, then on the second and on two. If there is a skipping rope - use it. Then go up on your toes and go down. Do this slowly 10-15 times. After that, lay down on the floor and do the exercise "bike" (bend your knees and twist them as if you were pedaling a bicycle). You can finish the workout with squats. Now go to the exercises.
Exercises for the hips.
Exercise 1.
This is an exercise for training the front surface of the thighs. Stand up straight, with your legs wide apart, your toes turning at an angle of 45 degrees. Hands pull forward. With the straight back slowly sink down, bending the knees so that at the bottom point of the thighs are parallel to the floor. Then slowly get up. Do this exercise 10 times. If it is too hard - hold hands with the support. As your thighs grow stronger, complicate the exercise - while at the bottom point, shake your legs, making 10 quick and small knees straightening up and down. Then stop and try to hold the body in this position for 10 seconds. Return to the starting position.
Stretching exercise. At the end of each exercise, you need to perform stretching exercises to relieve tension from the muscles. Place your hand on the pedestal, bend the leg, grab the arm at the back and pull the heel to the buttock. Counting to 10, hold this position. Do not touch the heel of the buttocks, and do not bend your back. After a while, stand on tiptoe and stretch your arm forward. Hold for 3 seconds in this position.
Exercise 2.
This exercise is for training the lateral (external) surface of the hips. Beginners need to perform 2 sets of 15 reps, trained - 4 sets of 20 reps.
Stand at the wall and lean on it with your hands. Slowly lift one leg over the side and lower, both legs slightly bent at the knees. Then do the same with the other leg. There is also a variant more difficult - to raise a straight leg.
Stretching exercise. Sit cross-legged. Take one foot with both hands and pull it to the head. Hold this position for 10 seconds. Do the same with the other leg. The second option. Lie on your back and bend your right leg, and put your right hand on the floor. With your left hand, grab the right knee and gently pull it to the left as far as possible. Keep your shoulders on the floor. Hold this position for 15-20 seconds and return to the starting position. Do the exercise with the other leg.
Exercise 3.
This exercise trains the inner surface of the thigh. Beginners can do 2 sets of 15 reps, and trained ones - 4 sets of 20 repetitions.
Lying on your back, bend your knees. Step apart spread as much as possible, pressing them to the floor. Put between the hips a ball or a tight pillow. Now just move your feet to the center. Straining the abdominal press and pressing the pelvis to the floor, slowly lower your knees, squeezing the muscles of the inner surface of the thigh.
Stretching exercise. Sit down, join the feet and press your knees to the floor with your elbows. Remain in this position for a few seconds. The second option. Stand up, knees slightly bend. Breathe freely. Put your left foot forward with your toe up, hands on your right thigh. Slowly lean forward, and take your shoulders back. Stay in this position for 15-20 seconds, then repeat in the other direction. And the third option - stand up, legs wide apart. Bend the left leg in the knee, transferring weight to it. Put your right foot on the heel, pull the toe on yourself. Keep your back straight, buttocks back, body move forward and stick out your chest. Hold the position for 15-20 seconds, then repeat in the other direction.
Exercise 4.
This exercise is for the posterior surface of the thighs and the muscles of the buttocks. Make sure that the muscles that you are working on are in tension.
Lie on your stomach, press your chin to the floor. Put your hands along the sides, palms down. Wide apart your legs, tear them off the floor, knees slightly bent. Now, with small movements from the hip, spread your legs wider and wider until they stop. Quit for a few seconds, then return to the starting position. Relax. Relax and do the exercise a couple more times.
Stretching exercise. Lie down on your left side, pull your left hand forward and lower your head to it. Breathe freely. Grasp the leg of the bent right leg and slowly pull the leg to the buttock. Slightly move your hips forward and connect them. Do not bend. Hold the pose for a few seconds and try again. Then the same on the other side.
After the first session you can feel the pain in the muscles. Do not worry, this is a good sign, which means that your muscles have worked very well. Go to your goal, do not turn off the road, and your slender legs and tightened thighs will not leave anyone indifferent. Exercises for beautiful thighs will help you! Be beautiful!