Beautiful and slender legs always attract the attention of men, and this effective set of exercises for beautiful and slender legs will help to make them even more attractive. It includes exercises that help solve leg problems such as: full knees, too full hips – “riding breeches”, too thin legs. Now that spring has come, and the legs will begin to peek out more and more frankly from under the clothes, it’s time to do gymnastics to correct their shape.

Exercises for thin legs

Asthenic women usually have too thin hips, calves, and there may be a gap between the thighs. All these small flaws can be easily corrected with the help of special exercises.

Exercise number 1. To increase the calf muscles

Stand up straight, put your hands on your belt, slowly rise to … slowly rise to your toes and then lower yourself to the floor of your socks and then lower yourself to the floor. Repeat 10-15 times and increase the number of repetitions by 3 times daily. The main success of this exercise is to perform it slowly – you should feel how the calf muscles tense while lifting your legs on your toes.

The effect of the exercise: the exercise builds up the calves and thus the lower leg becomes visually more even (especially the exercise is suitable for those who have a slight curvature of the legs). This exercise is also useful for women with full ankles.

Exercise number 2. To strengthen the inner thigh muscles and reduce the gap between the thighs

Option 1 of the exercise: lie on your back on the floor, bend your knees, … and place the ball between the soles of your feet, and squeeze it with them. The feet are separated and stand on the floor, place your hands on the inner thighs. Bring your knees together with considerable resistance with your hands. Perform three sets with 6-8 repetitions of the exercise in each set. If you have a children’s ball at home (also suitable for playing volleyball), then you can squeeze it, place it between your knees. But doing this exercise without a ball, you at the same time give a load to your hands, which will make them stronger and more beautiful.

Exercise option 2: starting position too, and place the ball between the feet, and squeeze it with them. Do the same number of sets and repetitions as in the first option.

The effect of the exercise: strengthens and works out the inner For women, having too thin calves of the legs, cycling is shown on the surface of the thigh, as a result, the thighs become fuller.

For women who have too thin calves, cycling or pedaling on a home exercise bike is shown. All this will contribute to the acquisition of a beautiful shape of the calves.

Exercise number 3 To strengthen the muscles of the legs

Squats are a great exercise for thin legs. Get up Squat slowly, but not completely, but as if you are just about to sit on a chair. Keep your feet shoulder-width apart, your feet should be parallel to each other, place your hands on your belt or stretch forward. Squat slowly, but not completely, but as if you are just about to sit on a chair. Repeat 20 times. The main thing in this exercise is to do squats slowly, only then the muscles will strengthen and acquire the desired volume.

The effect of the exercise: if you do it regularly and gradually increase the number of squats and bring it to 40, then the thigh and calf muscles will become stronger and more prominent. In addition, the exercise makes the ass more elastic and strengthens the back muscles.

Exercises for fat legs

Exercise number 1. Correcting a Full Inner Thigh Sit in a chair and squeeze the ball between your knees as hard as you can – count to 5 and then relax your legs.

For the exercise, you need a ball (you can buy a ball at a sports store, or a children’s ball, which is used for playing on the water, is suitable). Sit on a chair and squeeze the ball between your knees as hard as you can – count to 5 and then relax your legs.

The effect of the exercise: actively training the muscles of the inner thigh, you burn excess fat in these places.

Exercise number 2. For too fat knees

Lie on your left side, rest your left forearm on the floor. Left leg Bend the left leg and lift the right leg up. Bend and unbend the right leg at the knee. Bend and lift the right leg up. Bend and unbend your right leg at the knee. Repeat 30 times, then on the other side, do the same, but for the other leg. It is important when performing this exercise to feel how the muscles of the “working” leg are tensed. Do the exercise every other day.

The effect of the exercise: flexion and extension of the legs at the knees well disperse fat deposits on the knees.

For a more effective result, add massage exercise: every day after a shower, knead the skin on your knees.

Exercise number 3. For oversized hips

Lie on your back and move your legs like you would on a bike. Lie on your back and move your legs like you would when riding a bicycle. The muscles of the thighs must be energetically worked, so the exercise must be performed at a fairly fast pace. Start with 50 movements and gradually increase to 150. Then do the same number of movements by “spinning” imaginary pedals in the opposite direction.

The effect of the exercise: as a result of intense heating of the thigh muscles, adipose tissue is split, cellulite disappears.

Remember that if you want to reduce the volume of the hips, then exercises that are performed at a slow pace (on socks, squats, etc.) are not for you. In order for adipose tissue to be burned, you need to perform all these exercises at a fairly intense pace. That is, you can include squats in your daily workout program, but you need to do them at a fast pace (unlike squats for thin legs, which, on the contrary, are performed at a slow pace). As a result of regular training, fat on the hips, buttocks and abdomen will go away. You can also include an anti-cellulite set of exercises in your daily workout program.

Slender legs are a dream come true, especially if you perform all the exercises with sufficient perseverance and regularity. Then, after a month of classes, you will notice the first results. And once you feel in good shape, you will not want to stop there.

Your Highlight brings to your attention a video with the most effective leg exercises provided by experienced fitness instructors. Just 5 minutes a day will help make your legs slim and beautiful!