This exercise is designed to train the back of the thigh, which is one of the most problematic areas in women, because this is where cellulite begins to form – these fat deposits that resemble cottage cheese or orange peel.
Men are also inflexible in this area. Their hamstrings are short and stiff because they overexert them. Try this experiment without delay: stand up straight and bend down without bending your knees, and try to touch the tips of your toes. Most likely, you will only reach the calves, which indicates inflexible hamstrings. This exercise will help stretch them, while at the same time strengthening the muscles and skin.

Starting position: Lie on your back. Raise your legs perpendicular to the floor. Pull your socks towards you so that your feet are flat (if you have back problems, you can put a pillow under your buttocks). Reach up to your feet and grab the top of each calf with your hands. Don’t drop your elbows. (If you can’t reach your calves, just keep your hands behind your knees.) Keeping your head and back on the floor, do a breathing exercise: exhale, inhale, exhale strongly, hold your breath, draw in your stomach (remember that when you lie down, in front of retraction of the abdomen does not lower the head). Pulling in the stomach, immediately take the main pose.

Basic Pose: Keeping your legs straight, use your hands to gently bring them closer and closer to your head without lifting your buttocks off the floor to stretch your hamstrings. You will feel a stretch there that you have never felt, perhaps never, because you have never worked on this zone. Hold this position for 8 counts. Exhale and return the legs to the starting position, socks towards you, hands around the calves. The exercise is performed three times.

Do’s and Don’ts

• Try not to bend your knees, although at first you will have no choice, because you are not as flexible as you thought. Let your goal be a straight and thin line from the feet to the buttocks. Every day you will get better and better.

• Don’t lift your buttocks off the floor, as this negates the benefits of the exercise. You need to stretch your hamstrings, and if you lift your glutes, the stretch will be in the wrong place.

• Always keep your head on the floor. Don’t let her rise while you’re counting. Keep your feet straight.