Exercises to strengthen the muscles of the lateral surface of the thigh

1. Sit on the floor. Place your hands on the back. Bend your knees and pull towards your body. Raise your feet on your toes and roll over to your right thigh and then to your left. Do 10 times in each direction.

2. Stand up straight, put your hands behind your head. Bending the right leg at the knee, swing up to the side until the elbow touches the knee. Return to starting position. Next, swing the straight leg to the side-up. Repeat 10-16 times alternately with each leg.

3. Feet together. Lean forward and place your palms on the floor. Take small steps forward on all fours. Don't bend your knees. 20-30 seconds.

4. Lying on the floor, stretch your arms along the torso. Perform alternating leg movements, as when riding a bicycle. Continue for 5-7 minutes.

5. Stand near a chair, with your left side close to the back. Grasp the back with your left hand, which will facilitate movement. Now start strong swings with your right foot forward-up-left. Place the toe of your right foot on the seat of the chair. Repeat 10 times. Rearrange the chair and do swings with your left foot. Remember to breathe evenly. Try to load the thigh muscles as actively as possible, for this, make the swings as wide as possible.

6. Lie on your right side, bend your right arm at the elbow at a right angle, turn your palm down, rest your left palm on the floor at waist level. Push off the floor vigorously with your hips, leaning on your hands. The torso and arms should be in one line. Then lower your hips and lie on your side. Repeat 10 times. Change the starting position and lie on your left side, do the same on the other side.

7. Sitting on a chair, hold onto it with your hands. Raise your straight legs up. Do vertical and horizontal "scissors" legs for 30-60 seconds.

8. Lie on your back, put your hands behind your head. Bend your knees without lifting your feet off the floor. Try to tilt your legs first to the right, then to the left. Repeat 10-15 times.

9. Sitting on the floor, place your hands in support behind. Rotate onto your right hip, simultaneously bend your left leg and move it over your right so that your knee touches the floor. Keep your right leg straight. Repeat the same on the other side. When turning, keep your shoulders straight and do not take your hands off the floor. Perform 10 times in each direction.

10. Kneeling, stretch your arms forward. Lower yourself onto your right thigh, while moving your arms to the left. Return to starting position. Repeat the same on the other side, 10 times in total.

11. Lying on your side with an emphasis on your arm, point your legs slightly forward. Raise and lower your legs 10-15 times on each side.

Exercises to strengthen the muscles of the inner thigh

1. Legs wide apart. Join hands so that the right hand touches the left elbow, and the left hand touches the right elbow. Lean forward trying to touch the floor with your hands.

2. Stand up straight. Put your hands behind your head. Bend your left leg at the knee. Squat on the right leg 10-15 times, then on the left.

3. Place one leg, bent at the knee, on a chair or stool (30-40 cm high), the other on the floor, and your hands on your belt. Jump to change the position of the legs. Repeat 20 - 30 times.

4. Legs apart, hands behind the head. Squat deeply on your right leg, then on your left. Repeat 20 times.

5. Legs apart, turn your feet to the sides, put your hands on your belt. Rise up on your toes, hold for 2-3 seconds, then lower yourself. Repeat 15-20 times.

6. Sit astride a chair, facing the back (like a horse). Grasp the back of the chair with your hands, press your elbows tightly to the body, rest your feet on the floor. In this position, straighten your legs at the knees, then lower them. Straining your muscles, repeat 20-30 times.

7. Take a small rubber ball, hold it between your ankles. Counting to four, squeeze the ball hard. Relax your muscles on the count of five. Repeat 10-20 times.

8. Sitting on the floor, connect the soles of your feet, spread your knees to the sides. Hands on knees. Do alternate supports on the right, then on the left knee. Repeat 15-20 times.

9. Spread your arms to the sides. While doing a half squat on your left leg, swing your right leg to the side and clap your hands over your head. Repeat with the other leg. Then do the same movement, moving your leg back.

10. Get on your knees. Lunge with your right foot, put your right hand on your knee (it is bent at an angle of more than 90 °), rest your left hand on the floor. Relax your leg muscles and hip joint. Slowly bend your left leg at the knee, stretching the front of the thigh. Then the same, changing the position of the legs.

11. Sit on the floor, leaning back with straight arms. Hold an object between your feet and try, bending your knees, to move it as close to you as possible. Return to starting position. Repeat 7-8 times.

12. Stand straight, feet shoulder-width apart, hands on the belt. Do a half squat on your left leg, at the same time put your right foot to the side on the toe. Straightening the left leg, gradually pull the right leg, firmly resting the toe on the floor. Repeat 5-6 times with each leg.

13. Stand straight, feet shoulder-width apart, stretch your arms forward. Squat deeply on your right leg, place your left on the inside of the foot. Without getting up, move to the left leg, straighten the right. Repeat 10-15 times.

14. Stand up straight, feet shoulder width apart. Lean forward and rest your straightened arms on the floor. With a sliding motion, spread your legs as wide as possible, transferring the weight of the body to your hands. Return to starting position. Make sure that your legs do not bend at the knees.

15. Kneeling, rest your straight arms against the wall. Take your leg sharply back and up, slightly bending and twisting it at the knee. Hold this position for 3-5 seconds. Perform 10 times with each leg.

Exercises to strengthen the muscles of the back of the thigh

1. Squat down, leaning on your hands, connect your knees together. Put your feet on your toes. Then straighten your knees, trying to touch the floor with your heels. Sit down again and also rise sharply. This exercise is like a stretching cat. Starting from 3-5 times, gradually increase the number of squats to 8 and even up to 10. The next day, your muscles will ache, do not be alarmed. This means that you performed the movements correctly.

2. Lie on your back, lower your arms along the torso. Bend your legs quickly, bringing your knees up to your chest. Then straighten your legs and slowly lower them down (watch your knees!). Repeat 5-Z times. As you bend your legs, inhale.

3. Lie on your back. Bend your right leg, take the foot of your right foot in your left hand, and rest your right hand on your knee. Straighten your right leg at the knee, then bend, straighten it again, etc. With your left hand, hold on to the foot all the time, and with your right hand, when you straighten your leg, press on your knee. If you find it difficult to straighten your knee, you can lift yourself off the floor a little, but each time try to straighten it all the way.

4. Lean forward and down, rest at a fairly large distance from your feet to the floor. In this position, go forward: right arm and left leg, left arm and right leg. Do not bend your knees. Start with 10-15 steps and gradually increase their number.

5. Sit on the floor. Take your right leg to the side, bending it strongly at the knee. Spread your hips at a right angle, and your arms to the sides. For one, turn around and tilt your torso forward, trying to touch your left foot with the fingers of your right hand. Take your left hand back strongly, straighten your left leg at the knee. On "two" straighten your torso, spread your arms to the sides. Do 3-10 times. Change the position of the legs, moving the left to the side, and repeat. Breathe evenly: tilt - exhale, straighten - inhale.

6. Legs apart. Rise on your toes, stretch your arms up. Sitting down, lift your bent leg forward, grab your knee with your hands. Do the same with the other leg.

7. Lunge with your right foot forward, keep your back straight, put your hands on your knee. Raise your arms up, bend back, strengthening the squat. Repeat the same with the other leg.

8. Stand up straight. Lower your hands down. Rising up on your toes, raise your hands up. Then sit down and hug your knees with your hands. Repeat 10-20 times.

9. Stand up straight, hands on the belt. Run in place with high hips.

10. Sit on the mat, bring your legs together. Lean forward, trying to reach your toes with your hands. Примите starting position. Repeat 10-12 times.

11. Sitting on the mat, spread your straight legs apart. Keeping your hands in front of you, slowly bend down. Return to starting position.