Exercises for shapely legs: the complex for thighs and buttocks

Beautiful and slender legs are always in fashion in any season! After a short summer dresses and sandals it’s time for strict office skirts and shoes with heels that will look perfect on elegant, turned legs.



If your legs are still not close to perfection, the women’s website “ToKnow365.top” offers a complex of exercises for the legs that work the buttocks, inner and back of the thigh and calf muscles.

Exercises for the legs: more tone
The forward swing of the lunge

Starting position – standing, feet slightly apart, hands can be chained to the castle and keep in front of chest. Straining the abdominal muscles, put the right foot back and do a lunge, right knee not touching the floor. Tighten your buttocks and in one motion straighten up and take a swing right leg forward in front of him. Return to starting position.

Follow the right leg 12-15 reps, then same with left leg.

Leg lift to the side of the half squat

Hands on waist, feet shoulder width apart – it’s original position. Bend your knees and descend into a half squat. Look at the position of half squat, simultaneously raise your right leg to the side as high as you can. Return to starting position.

The same with the left leg. Repeat until, until each side is done 12-15 repetitions.

Vipryh of plie

Spread your legs wide, pointing in different directions, hands on hips. Rise on the toes, bend your knees and lower the torso down until thighs are parallel to the floor. From this position, make vipryh and gently land on the socks. When you master this exercise, it is important to do it in a rather fast pace.

15-20 repetitions.

Side side steps

Place your feet slightly wider than shoulder-width apart, toes angled 45 degrees. Bend your knees and descend into a half squat. Arms bent in elbows, elbows over knees (position A). Take a step in the direction of the left leg, the knees remain bent (position b). Now take a step in the same direction with right foot.

Continue to move sideways. You can make 10 steps to the right and 10 steps to the left.

Exercises for the legs: down the Elevator

Of course, you know the best exercise for the feet is a ladder ? And the best exercise for a beautiful and slim legs is climbing stairs (very effective, not downhill!)

Stairs not only trains the muscles, but miraculously relieves venous insufficiency – the present scourge of the modern office beauties. If your feet swell by the end of the day for a Desk and a computer, often ignore the lift and climb the stairs.

And sympaty.net advises to include in your set of exercises for the legs and it is this variation of climbing stairs.

Lift with abduction legs back

Put your right foot on a step platform or bench (it can be any sustained rise), hands on hips. Straighten the right leg and move it to the weight of the body. Now you’re standing with one foot on the dais. Tighten your buttocks and pull your left leg straight back. Back not Vegemite! Follow those moves in reverse order.

Now do the same with left leg. On each side is recommended to do 12-15 repetitions.

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Advised to perform these exercises for slim legs 3 times a week. Do 2 or 3 sets at a good pace, resting between exercises no more than one minute.

Exercises for slim legs perfectly complement the regular dance classes, swimming, walking or Jogging. Move more and your legs will look flawless in a skirt of any length!


The author – Mama Puma, website www.sympaty.net – Beautiful and Successful

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Exercises for shapely legs: the complex for thighs and buttocks





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