Beautiful hips and legs. Exercises for beautiful thighs: guaranteed results! Outer thigh

Exercises to make your legs look beautiful.

1. The first exercise is pretty simple. Accept initial position... To do this, you need to squat so that your fingers touch the floor. Then you need to jump sharply up, and raise your hands above your head. Do this exercise for 10 minutes.

2. To have beautiful legs, you need to do this exercise daily. To do this, you need to stand with the side of your body towards the back of the chair and put your left hand on it. Next, swing your right leg up, then do the same with your left leg. Repeat this exercise 15 times with each leg.

3. You need to lie on your back, straighten your legs, and put your hands with your palms down. The legs should be lifted up, and then do the movement as if you were riding a bicycle. Do this exercise for 10 minutes, constantly increasing the pace.

4. Take the starting position. To do this, you need to sit so that one leg is thrown back and the other forward, but the knees are kept at the same level. If you find it difficult, lean on something. You need to periodically lift your leg off the floor. Do this exercise with each leg for five minutes.

5. Sit on the floor, straighten your back, put your hands on your hips. Next, you should stretch your legs forward, then bend one leg and lift the other leg 30 cm up with the foot of this leg. At this point, count to 25 and you can let go of your legs. Do this exercise with each leg.

6. In order to perform this exercise, you need to kneel on the floor, while straightening your back, lowering your shoulders and pressing your hands firmly to your body. Press your legs together as hard as you can, so that the muscles in your thighs are tense. But at the same time, you should lean back with your body. Count to 15 and you can relax. Such exercises are performed both in the morning and in the evening, and then beautiful hips are provided for you.

7. You should sit on a chair, and at the same time you need to bring your hips together, then you need to try hard to spread your legs with your hands, but do not relax your hips. Repeat this exercise 20 times.

8. Lie on your back, and put a pillow under your head. Bend your knees, and your feet should rest against the wall, while stretching your arms along your body. Stretch the muscles of your legs and hips with all your strength, while resting your hands on the floor. At this point, you need to raise the pelvis and count to 10.

9. Press against the wall, stretch your head and back, and press your hands against the wall. Feet should be 25 cm away from the wall, slightly bent. Bend one knee, and be sure to lift your right leg forward. But you don't need to straighten your leg to the very end. You should hold it on the weight for 10 seconds, then you need to return to its previous position. Repeat this exercise with each leg 15 times.

10. Kneel down on the pillows, facing the wall. Straighten your back, raise your hands up and spread them shoulder-width apart, rest your palms against the wall and slowly and slowly lift one thigh to the buttock. Then you need to take your legs to the side and return to their previous position. Do this exercise 15 times with each leg. You need firm legs and beautiful hips. Therefore, you should devote the maximum of your free time to such exercises.

11. To perform the exercise, you need to sit on the floor, while bending one leg at the knee and pulling it towards you. Then extend the knee very slowly, while extending one leg high up. Repeat this exercise with each leg 15 times.

12. Take this position: you need to lie with your left side on the floor, while leaning on your elbow. Legs should be straight right hand rest on the floor in front of your hips, then lower them. Do this exercise very slowly, do not rush the action. Repeat it 15 times while lying on each side.

13. Sit on the floor with your legs as wide as possible. Place your hands in front of you on the floor. Tighten your thigh muscles with all your strength and perform forward bends of the chest. Do this exercise for no longer than 10 minutes.

We have already talked about effective leg exercises in the gym. However, there is a more budget-friendly way to get beautiful legs than buying a membership to a fitness club. How to properly organize your leg workout at home?

Leg workout at home

Above all, follow the correct technique. At home, the instructor will not tell you, so carefully read the rules for doing the exercises. Good news for those in a rush: the home leg workout program only takes 10 minutes a day.

Exercises for the legs at home

Lunges

Lunges work well on the muscles of the hips and buttocks, which are usually the most problematic.

Popular

Stand up straight with your arms at your sides.
Step forward with your right foot, distributing the weight evenly over the entire foot.
A right angle should form at the knee.
The left knee should be pointing towards the floor.
Return to starting position and repeat on the other leg.

Reverse lunges

This exercise is similar to the previous one, but you do not step forward, but backward. It is important to ensure that the knee of the leg in front does not extend beyond the foot.

Exercise targeting the back of the thigh and buttocks.

Side lunges

The side lunge pumps the inner thigh and when correct technique does not overload the knees.

Stand up straight with your feet together.
Take a wide step to the side with your right foot. Lower your foot completely and transfer your body weight to your right leg.
Do a deep squat.
Left leg while squatting, forms a straight line.
Push off the floor with your heel and return to the starting position.

Squats

Where can we go without them! Squats are considered one of the most effective exercise for legs and hips for women. Performing regular squats with own weight at home (without using weights) will give results comparable to training in the gym. In addition, without additional weight, the load on the knee joint is reduced.

Put your feet shoulder-width apart, stretch your arms in front of you.
Bend your legs and squat to right angle at the knees.
Hold this position for a couple of seconds and slowly return to the starting position.

Plie squats

This squat variation helps to work out the inner thighs. It's easy to do.

Put your feet wider than your shoulders, turn the toes of your feet outward.
Squat slowly and return to the starting position just as slowly.

Gluteal bridge

Exercise for the legs "gluteal bridge" perfectly pumps the hips and buttocks.

Lie on your back with your arms extended along your torso.
Bend your legs at right angles, spread your feet slightly.
Leaning on your shoulder blades and feet, lift your buttocks to the highest possible height.
Hold the position for a few seconds and return to the starting position.

A bike

The popular bicycle exercise strengthens the abdominal muscles and the front of the thighs. By spinning imaginary pedals, you can significantly improve the shape of your legs.

Lie on your back with your arms folded under your head.
Raise your legs and perform movements in an elliptical path, as if you were riding a bicycle.
Pull the opposite hand towards bent leg- so you increase the load on the press.

Scissors

Scissors help tighten the back of your thighs.

Lie on the floor with your arms extended along your body.
Raise your straight legs off the floor.
Perform knee-downs and leg extensions at a low amplitude.

The leg muscles can be effectively trained at home. For this, there is a complex of the best physical activity targeting each muscle group.

Which ones will be the most effective for girls and women? What are the features of training at home, and what points should you pay attention to?

Let's take a look at these issues.

A bit of anatomy

The muscles of the legs make up fifty percent of muscle mass of the whole body. Responsible for their shape muscle groups buttocks, thighs and lower legs. By targeting this area, you can achieve a harmonious, slender figure, and a beautiful line of the legs. Complex special exercises able to cope with such shortcomings as too thin calves or full hips, sagging buttocks. These muscles respond well to stress, so regular training for girls will help to form an attractive relief and reduce leg volume.

A set of the best workouts for legs

Exercises in this complex for slender legs are selected in such a way as to effectively work all the muscles. They will help make them firm and fit. Eating rationally and performing the complex, you can successfully burn excess body fat and purchase slim figure. This workout perfectly trains cardiovascular and respiratory system, is the prevention of varicose veins. Developed muscle groups are good at helping the heart pump blood. By doing this, you will strengthen muscles, blood vessels and the health of the body as a whole.

1. Stepping onto the platform

We carry out the first exercises with our own weight, work out the technique, select a comfortable rhythm for ourselves. It can be done in several ways:

Method 1.

We stand straight in front of the platform, hands are lowered, shoulders are slightly laid back. Also, for the convenience of performing this workout, you can bend your elbows.
We stand on the platform first with one foot, then we put the other.
We step ten times with the right, then the same amount with the left foot. The supporting leg must maintain a right angle.

We stand with our backs to the wall and step back a little from it.
We slowly sink into an imaginary chair. We simulate sitting on a chair for an average of thirty seconds to one minute.
We press the back and the back of the head tightly against the wall, hold a right angle in the knee joint.
With the effort of the thigh and lower leg, straighten the legs and rise. Shaking your feet, we relax for thirty seconds.

We repeat from three to five times.

3. Squats

Ideal for the legs. They form a relief, work out problem areas of the buttocks and hips. One of the few exercises that successfully pumps inner side hips, works out the hip, knee and ankle joints... This is a great move for. These areas often spoil the lean line of the legs due to excess fat and undeveloped muscles. The most effective are the following types:

Feet shoulder width apart, arms extended forward, chin raised.
Bending the knees, we lower ourselves to a position in which a right angle will be formed in the knee joint.

Do ten squats with three reps.

2. Squat "Plie"

Emphasizes the load on the inner thigh.

We squat with a straight back, arms can be extended forward or wrapped around the shoulders.
Legs should be wider than shoulders, toes turned out.
We squat, as in the first case, not completely, at a slow pace.

Do ten squats with three reps. After practicing the technique, do it.

Carefully! Deeper squats - When the buttocks are close to the floor, it is dangerous to perform. This creates an excessive load on knee joints and creates a high risk of injury.

4. Lunges

Lunges are good for loading the muscles of the thighs - quadriceps, as well as the glutes and lower legs. They perfectly stretch the hamstrings, gently load the joints of the legs. This seemingly simple exercise is included in many complexes. It trains the sense of balance, has a great effect on the heart - vascular system... Vigorous lunges can help you fight those extra pounds and keep yourself in good shape.

Stand up straight with your chin up and your arms down. We take a step forward with our right foot, resting on the entire area of the foot.
We keep a right angle in the knee, keep balance. At the same time, the left leg is extended, the knee is close to the floor.
We tilt the body forward a little, we follow the maintenance of balance.

We repeat fifteen - twenty times. When you adapt to the load and learn to follow the technique without difficulty, you can do two or three approaches at a fast pace.

It is interesting! For a change, you can use walking lunges, taking wide strides in a circle. The wider you step in the lunge, the more the target muscles are loaded.

5. Glute bridge

One of the most effective hip and glute exercises. Good for stretching the abdominal muscles.

We lie on our backs, the head is comfortably located on the floor. Hands lie along the body.
We bend our legs at right angles, place the feet, slightly unfold the socks.
Leaning on the area of the shoulder blades and feet, raise the buttocks as much as possible. For several counts, we hold the position and go down.

Can be performed using dumbbells, which are located in the area of the front of the thighs. The use of weighting materials increases efficiency by an order of magnitude by increasing the load.

On a note! In this exercise, at the maximum point, there should be a straight line: shoulders - stomach - knees.

6. Walking on the buttocks

The muscles of the thighs and buttocks work, they are developed hip joints... Helps - Fat deposits on the lower part of the buttocks.

We sit down on the floor, legs are straightened, feet are slightly divorced. We do not lower our head, we look in front of us.
We bend our arms at the elbows, and, moving on the buttocks, we move forward and backward. Several counts - forward, and the same way back.
We help ourselves by moving our elbows.

We repeat ten times with three approaches.

7. Bicycle

We strengthen the abs, the back and front surfaces of the thighs, gently load the knee and hip joints, increase their range of motion, and eliminate stiffness. The bike is widely used for.

We perform lying on our back.
We put our hands under the head.
We raise our legs a little above the floor level and "ride a bike", alternately bending our knees. The closer the hips are to the floor, the more we work out the press.

We repeat ten times with three approaches. Rest for thirty seconds between sets to relax the lower back.

Attention! For those who have weak muscles press and lower back, it is recommended to start performing a bicycle with vertically raised limbs.

8. Scissors

The muscles of the thighs, buttocks and abdomen work. They help get rid of the so-called.

We perform lying on the floor.
The arms are along the body.
We straighten our legs and raise them above the floor level.
At an average pace, we make movements with our legs, imitating the movements of the scissor blades.

We repeat ten times with three approaches.

9. Rise on toes (on calves)

We load the ankle joints and calf muscles.

We stand straight, put our shoulders back, raise our chin.
We put our hands on the belt, rise on our toes, and, lingering for three counts, we go down.
We focus on the gastrocnemius area.

We repeat ten times with three approaches.

10. Dog facing up and down (stretching after training)

They are the final exercises that promote flexibility and relaxation of the leg muscles. Stretches muscles, relieves tension and spasms that can occur from overstrain. Improves metabolism, improves blood flow, increases endurance. Exercises oriental practices are performed at a slow pace, alternating phases of tension and relaxation. It is necessary to adjust to such an individual rhythm so that the muscles have time to completely relax. This period can be from one to three minutes.

We get on all fours, and, straightening our knees, raise our buttocks.
The body, ideally, should form a triangle with the buttocks at the top point. Usually, this position is not easy to achieve immediately. As you stretch your back muscles and hamstrings, you will gradually move closer to the benchmark.

We do it three times, do not forget about the relaxation phases.

We lie on our stomach and place our palms under our shoulders.
The legs are straight. Feet slightly apart.
With an emphasis on the palms, we bend our back, look up. We hold the position for a few seconds and lower it upper part torso to the floor.

We do it three times, between which there is a relaxation phase.

Be careful if you start after a workout. In this case, you need to immediately stop exercising and understand the causes of the pain. For perform special healing.
Warm up should always be the first step in your workout. Preparing for stress, you warm up your muscles and protect yourself from injury.
An important part training complex is an correct breathing. Exhale - tension, inhale - relaxation!
Increase the load gradually. Remember that training intensity is different for each individual. Choose the mode that's right for you.
If you are not physically prepared, increase the amount of exercise you do. step by step, giving the opportunity to strengthen the lower body gradually.
Only after the body has adapted to the stress can a full training regimen be set. Doctors often have to treat injuries caused by inadequate stress when performing any, even the most simple exercises... Anyone should alert you

The Importance of Cardio for Burning Fat

Cardio exercises are absolutely essential for lean and beautiful legs. For training, it is good to connect running, swimming, exercises with a rope.

You can also use various simulators: treadmill, elliptical trainer, stepper. They perfectly complement the above complex and allow you to achieve more lasting results. With the help of fat burning cardio workouts, you can control weight, keep fit. They are capable, when using intense loads, burn extra calories, even if you break a rational diet from time to time.

Using the above complex, you can achieve your goal in a few months- perfect legs. But it must be remembered that active image life must be led constantly. If you skip workouts, consume excessive amounts of high-calorie foods and exercise little, the results achieved will not last long.

Exercise number 1. Slopes

Stand up straight with your feet slightly wider than your shoulders.
Now bend down, not forgetting about your posture.
Bend over so that your torso is parallel to the floor. At the same time, do not forget to slightly bend your knees. Then return to the starting position. Do 4 sets of 10 reps.

Advice: All the time, focus on the fact that you are not pulling the body up at the expense of the back muscles. This is not only wrong, but also traumatic. The muscles of the back keep the body in a straight position, and lift its gluteal muscles.

Exercise number 2. Squat

Place your feet shoulder-width apart or slightly wider.
As you inhale, begin to squat, pulling your ass back, as if you are trying to sit on an invisible chair. Squat until your thighs are parallel to the floor or slightly lower.
As you exhale, return to the starting position. It is advisable to perform 4-5 approaches 10-12 times.

Advice: Squat as deep as possible (the lower you go, the more your glutes will work). Make sure that your back remains straight and your knees do not protrude over your toes.

Exercise number 3. Jump squats

Place your feet shoulder-width apart and straighten your back.
The squat is done while inhaling. Get down to parallel with the floor. You can go down a little lower, the main thing is to watch your feelings.
On exhalation, it is necessary to make a powerful jump upward, pushing off with full feet. Try to jump as high as possible, your hips should "spring back" as much as possible.
Once your feet have completely touched the floor, go back to the squat. Repeat squat jumps 4 sets of 12 times.

Advice: It is especially important to control the landing: try to stand on the floor with both feet at the same time. You should land on slightly bent legs (as soft as possible) and immediately go back to the next squat.

Exercise number 4. Bulgarian squat

Stand with your back to a chair (chair, sofa).
Place one leg over the chair and step forward with the other. Keeping your back straight, sit down until your thigh is parallel to the floor. The working leg is the center of gravity and bends 90 degrees, the non-working leg is relaxed. We also transfer the load to the heel.
Return to starting position. Do 4-5 sets of 10-12 reps on each leg.

Advice: In this exercise, it is important to do big step to remove the load from the front of the thigh on the buttocks. The knee during squatting should not go beyond the line of the toes.

Exercise number 5. Plie squats

Place your legs wider than your shoulders, and turn your toes at an angle of 45 degrees.
Keeping your back straight, sit down slowly, and then just as slowly return to the original position. In addition to the buttocks, this exercise trains internal muscles hips, which most girls have very weak.
Do 4-5 sets of 10-12 reps.

Advice: Make sure that your knees do not protrude beyond the toes and are directed along the line of the feet, and the back remains straight. And do not forget: in order to pump up the buttocks, you need to squat as deep as possible.

Exercise number 6. Lunges

Stand straight with your feet slightly narrower than shoulder-width apart.
Step forward and sit down until your thigh is parallel to the floor. At the same time, the shoulders are straightened, and the arms are lowered. It is carried out in steps along the room, both legs work. The working leg (the one in front) is the center of gravity and flexes 90 degrees.
Stand up, pushing with your heel and carrying back leg forward (now this one is working).
Do 4-5 sets of 20 of these steps.

Advice: Keep your back straight and not leaning forward. This exercise involves not only the muscles of the buttocks, but also the front of the thigh.

Bringing back the beauty to the "problem" areas!

You already know how to get the arms of your dreams, strengthen your back, flatten your belly and slim your waist. Let's move on to the legs! Especially for you, we have collected best exercises for beautiful thighs!

The back of the thigh

Squat on one leg. Regular squats do a good job of strengthening the hips too. However, the effect will be better if you make the exercise more difficult and squat on one leg.

Stand straight with one leg extended forward. Sit down on your supporting leg so that it is bent at a 90 ° angle. Then take the starting position.

Perform 15 squats on each leg. Take 1-2 sets.

Raising the pelvis. This unconventional exercise gives the legs the necessary load so that the hips can become slimmer and more beautiful.

Stand in a reverse plank and bend your knees. Then straighten one of them and raise it as high as possible. In this position, lower and raise the pelvis, contracting the muscles of the thighs and buttocks. It is important - keep your back straight, do not bend so as not to injure the spine.

Repeat 10-15 times. Take 1-2 sets.

Inner thigh

We have already talked about how effective exercises performed with the help of a fitball are. This item sports equipment can also help if you need to strengthen the muscles of the thighs.

Lie on your side. Squeeze the fitball between your feet. Lift it up with your legs, while straining your thigh muscles. Then return your legs to their original position.

Perform 15 lifts on each side. Take 1-2 sets.

Swing legs while lying down. This is old good exercise copes well with the laxity of the skin on the inner thigh. It is simple to do, but very effective.

Lie on your side. Support your head with your hand. Right leg bend and lay in front, leave the left straight. It is her, straight leg, lift up and down.

Repeat 20-30 times with each leg. Take 1-2 sets.

One more easy exercise, with which you can easily tone the inner thigh. The skin in this area will become smooth and the muscles firm and strong.

Lie on your back. Bend your legs. Place your feet shoulder-width apart and squeeze your knees. Keeping your legs in this position, slowly raise your pelvis and then lower it.

Repeat 20 times. Take 1-2 sets.

Outer thigh

Side plank with leg raises. Not only will this exercise tighten the outer thighs, it will also help strengthen your core muscles.

Stand in the side plank. Keeping balance, the leg that lies on top, slowly lift it just above the hip. Then put it back down.

Repeat 15-20 times with each leg. Take 1-2 sets.

Strikes to the side. We have already talked about the fact that for the beauty of your body, you can borrow a lot from the martial arts, which are traditionally considered "male" activities. Kicking is just one of those exercises that will be extremely useful for a woman's figure.

Stand up straight. Perform a sharp side kick. It is important to do this with the heel, not the toe, otherwise the muscles of the thighs will not receive the necessary load.

Repeat 15-20 times. Take 1-2 sets.

Incorporate the exercises we recommend for you into your training program. Their effectiveness will bring you even closer to your best shape!

February 22, 2016, 16:27 2016-02-22