Smooth and slender female legs attract the attention of men and cause envy in women. If nature has not rewarded you with such legs, work on them. To do this, you need to go on a diet and do special exercises.

Fitness specialists have developed special exercises that improve the shape of the legs. The effectiveness of these exercises has been tested in practice. You will get the effect of classes when you practice three times a week.
Exercise 1. Stand up straight. Lunge back as wide as possible and lower the back knee so that a 90-degree angle forms between the thigh and lower leg. Maintaining balance with the help of spread arms, begin to rise. Slightly not bringing the knee of the back leg to full extension, go back. Repeat the exercise 15-20 times on each leg for 2 cycles.

Exercise 2. Stand next to a chair at some distance from it. Raise your leg to the side and place your heel on the back of a chair. Raise your arms up and stretch, stretching the spine and abdominal muscles. After that, begin to lean forward, trying to reach your toes with your hands. Bend as low as you can and stay in this position for as long as you can. Slowly return to the starting position. Perform the exercise 10-20 times for each leg.

Exercise 3. Stand with your back to the wall and start to squat slowly. Stop the movement as soon as the angle between the lower leg and thighs is 90 degrees. After fixing this position for the maximum possible time, slowly stand up. Use the wall to control the straight position of the body. Perform the exercise 10-20 times.

The following exercises should be performed a little less often – twice a week.

Exercise 1. Lie on your side and bend your lower leg at the knee. Rest your opposite hand on the floor. Start slowly lifting your top leg so that the lifting process takes you at least 15 seconds. Lock the leg in the upper position and also slowly lower it. A full cycle of raising and lowering the leg should last at least 3 minutes. Do the exercise three times on each leg.

Exercise 2. Hang a weight of 0.5 kg on one of the legs in any way. Stand up straight, lean forward, rest your hands on the bench. Raise the loaded leg. Slowly begin to bend your leg at the knee, raising and lowering the load. Exercise do three minutes on each leg.

Exercise 3. Встаньте лицом к стене и обопритесь о нее руками для сохранения равновесия. Place a towel roll under your heels. Stand on your toes so that your heels come off the towel and do not touch it. Hold this position for at least 15 seconds and return to the starting position.

The effect of regular exercise will be noticeable in a couple of weeks.