With the advent of spring begins the season of short skirts anddresses, which lasts until the fall. It's no secret that at this time female feet are the object of close attention from the opposite sex. Therefore, on the agenda - to tone the muscles of the legs and get rid of fat deposits on the legs.
To make the legs slim and fit, you need to reduce body fat on the entire body. This can be achieved through a balanced diet, special exercises and own perseverance. Another secret of slender legs is dancing until I drop in a nightclub every week. Dance movements create an aerobic load, intensely burn calories and sharpen beautiful shapes. But, let's start with the exercises.
Exercise 1. Standing on your knees, lean on your hands. Raise your legs one by one, straining your buttocks. Try not to cave in the lower back. Hold the foot at the maximum stress point, bend it to the right angle and slowly unbend it, returning to its original position.
Exercise 2. Lying on his back, hands on his hips. Raise your legs up, and, bending at the knees, do movements as if riding a bike. Take care that your legs bend and unbend. Repeat the exercise 8-12 times.
Exercise 3. Lying on the floor. Lean your hands on the floor, keep your feet together. Raise your legs one by one to the maximum possible height, then slowly return to the starting position. When doing the exercise, change the position of the foot (from yourself, to yourself).
Exercise 4. Put your feet to the width of your shoulders. Sit down and get up from an imaginary chair. Keep your back straight, your knees should not protrude forward. Perform 3 times for 12 sit-ups.
Exercise 5. I. p. Lean your hands in the position on the width of the shoulders, on the back of the chair. As high as possible, rise on your fingers. The knees are bent and slightly turned out, the heels are connected, the back is straight, the shoulders are relaxed, the head is raised up. Strain the buttocks, and push the pelvis forward as far as possible. Hold for a minute and return the pelvis to its original position. On the bent legs, keeping the heels together, drop 3 cm. Hold on the fingers for a minute, keeping the balance. Remember that the buttocks can not be protruded. Repeat the exercise, but do not push the pelvis forward, but back. Exercise should be performed at least 10 times. It is difficult enough, but it strengthens the legs perfectly.
Exercise 6. I. P. Sitting on the floor. Your task is to move and push apart the knees bent at the knees, while holding them with your hands.
Exercise 7. Standing on his knees. Lean on your elbows and your right knee. The trunk and head should be on the same line. Raise the left leg up, fix the position at the top point. Return to the starting position. Do not lift your leg too high and do not bend in the lower back. Repeat the exercise 8-12 times, and then change your legs.
Exercise 8. Left lying on the left side. The left arm under the head, the right arm is stretched along the trunk. Slowly lift the right leg up until it forms an angle of approximately 45 degrees with the floor. Stay in this position for a few seconds, then return to the starting position. Repeat the exercise 8-12 times, and then lie down on the other side and repeat the exercise with your left foot.