Leg exercises at home. Lateral lifts in the prone position. Deadlift on one leg

Ekaterina Palienko Author

12:35 21.03.2017

Home workouts are ideal for those who do not have much time and money for themselves, but do not want to lose shape. In general, for everyone! The most important thing is to force yourself and do it regularly.

The legs, especially their upper part, are one of the most problematic areas for women. So it is genetically incorporated that fat is deposited here. But this can and should be fought, and there is only one recipe - regular, daily workouts at home.

15 minutes a day - and you always have slender legs! Remember these 5 exercises and get yourself a new healthy habit this spring.

Side lunges

This exercise works all the most important muscles of the thighs and buttocks. Stand straight, feet shoulder-width apart, back straight. Lunge back, but slightly to the side, and not exactly, then in the starting position, swing your leg.

15 repetitions for each leg.

Plie squats

This type of squat works perfectly on the inside of the legs, which is most often flabby. The most important thing in plie is to keep your back straight and make sure that your knees “look” to the side, and not inward.

25 repetitions.

Lunges back

This is a basic exercise for the back of the legs and thighs. If you find it difficult to keep balance, bring the leg on which you are lunging slightly to the side and parallel to the supporting leg.

15 repetitions for each leg.

TO THE POINT:

Step

For this exercise you will need a bench, step, chair or any elevation. You need to take a step, raising your leg high, and then return to the starting position.

15 repetitions for each leg.

TO THE POINT:

Bridge

This exercise works well on the buttocks. Lie on your back straight, put your feet on the floor and lift your buttocks up, then lower them to the starting position. At the same time, try to strongly strain the muscles of the buttocks.

30 repetitions.

Now repeat this complex two more times!

In case you missed it, strong legs are a super-important workout benefit, besides the fact that they look great. Legs are literally what keeps you moving all day, so getting your lower body (yes, butt included) toned is crucial. To pump up the buttocks, the girl does not need any gymnastics! Only strength training will give you perfect, beautiful, slender legs (even at home, not to mention the gym).

Unfortunately, too many people neglect leg day: a) because they think they have already trained their legs all day and b) because the leg muscles are very large, and to see any results of training, you need to spend many times. You should train your leg muscles at least once a week.

Include 3 or 4 exercises from this list in your workout and change them every 2 weeks. You may not see the difference right away, but you will definitely feel it.

1. Squats with dumbbells

Technique fulfillment: put your feet shoulder-width apart, hold the dumbbell in front of your chest, point your elbows to the floor. Push your hips back and bend your knees to squat down. Return to starting position.

What this is gives“This variation of the squat helps tone the legs and hips by strengthening the quads, hip flexors, hips, glutes and hamstrings, plus the lats,” says Samuel.

2. Steps with an elastic band

Technique fulfillment: Place a rubber band under your feet and stand shoulder-width apart with your knees slightly bent. Tighten your core muscles, step your left foot to the side, and then repeat the same with the right. Then step back to the left.

What this is gives: "This is an effective exercise for girls to activate the buttocks and create sculpted sides of the buttocks."

3. Deadlift on one leg

Technique fulfillment: take the kettlebell in your right hand, stand on your left leg, keeping it slightly bent. Bend forward, stretching your right leg back until your torso is parallel to the floor and the kettlebell almost touches the floor. Return to starting position. (For an added complication, at the end of the set, lift your right leg until it forms a 90-degree angle.)

What this is gives: "You will work the hamstrings and buttocks and also train the sense of balance, which is poorly developed in women."

4. Romanian traction

Technique fulfillment: Take a kettlebell or two dumbbells in your hands, stand shoulder-width apart, keep your knees slightly bent. Position the kettlebells in front of your hips, push your buttocks back, and with a straight back, lower yourself to the floor. Squeeze your buttocks as you return to the starting position.

What this is gives: "The Romanian deadlift, a great strength and endurance exercise, will work your hips, lower back, glutes and hamstrings."

5. Dumbbell Toe Row

Technique fulfillment: hold kettlebells in front of your hips, both palms facing your body. Step back with your right foot and lift your heel off the ground. Take your hips back, bend over, lowering the weights down your legs. Once your hips reach a 90 degree angle, return to the starting position.

What this is gives: "Another deadlift variation where you'll target your back, glutes, and hamstrings to get them toned and toned."

6. Side lunges

Technique fulfillment: Stand shoulder-width apart with your arms folded in front of your chest. Take a big step to the side with your right foot, bend your right knee and lower yourself until your right knee forms a 90 degree angle.

What this is gives: Side lunges are a great exercise for building strength in your quads, hamstrings, and glutes. Also, this exercise will help your legs look visually slimmer and add even more beauty to them.

7. Thraster

Technique fulfillment: Take 2 dumbbells in your hands and place them above your shoulders, stand shoulder-width apart. Keep your torso as vertical as possible throughout the exercise. Lower yourself until your thighs are parallel to the floor. Rise up and with a sharp movement "throw" the dumbbells up. Lower them back to their original position.

What this is gives: “Your quads, hamstrings, and glutes are basically all the major leg muscles that need to work when you squat. And then this force will be transferred to the upper body through the muscles of the abdomen and lower back.

8. Jumping on a hill

Execution technique: Stand 15-20cm from a 15cm step (beginners can start at a lower elevation). Get into a position with your knees slightly bent and quickly jump to the center of the step and back.

What does it give: "Plyometric movements like this line up the muscle fibers in your glutes."

9. Bulgarian split squats

Execution technique: hold a dumbbell in each hand, stand 60 cm from the bench; take your right leg back and place it on the bench. Bend your knees to lower yourself as far as you can (or until your knee touches the ground). Keep your back straight the whole time. Pause, then press on the left heel, return to the starting position.

What does it give: “Bulgarian split squats target the quads, glutes, and hamstrings, while doing the exercise with dumbbells also trains muscle balance. By doing this exercise, you will realize that your legs can become thin and beautiful even from training at home.

10. Sumo Squats

Execution technique: stand a little wider than your shoulders, and turn your toes to the sides. Hold a kettlebell or dumbbell in front of your hips. Bend your knees and lower your hips back into a deep squat. Pause at the bottom for two seconds, then return to the starting position.

What does it give: "Sumo squats focus more on the internal adductors of the thigh, which allows you to train the buttocks and upper legs without stressing the knees."

11. "Skater"

Execution technique: stand shoulder width apart. Place your left foot behind your right foot and bend your right knee to 90 degrees. Stretch your right arm out to the side and touch the opposite foot with the palm of your hand. Repeat the same with the other leg.

What does it give: "Not only does this exercise challenge your sense of balance by engaging your core muscles, it also trains all the muscles in your legs, buttocks and back."

12. Toe Raises

Execution technique: Stand on one leg and bend the other at a 90 degree angle. Stand with a straight back and a drawn in stomach. Rise up on toes with straight knees. Pause at the top and squeeze your thigh muscles. Lower yourself down to the starting position.

What does it give: "This exercise specifically strengthens and tones your calf muscles, which will further visually make your legs look slimmer."

13. Reverse lunges

Execution technique: Stand shoulder-width apart and hold the kettlebell in front of your chest. Step back with your right foot and bend your knees as you lower - your left knee should be bent at 90 degrees. Repeat the same on the other side.

What does it give: "Reverse lunges are safer for the knees because they apply less pressure compared to regular lunges."

14. Exercise "Good morning"

Execution technique: Stand shoulder-width apart with a rubber band wrapped under your feet and around the back of your neck. Keeping your knees slightly bent and your torso straight, slowly bend your knees and push your hips out until your upper body is parallel to the floor. Hold this position for 5 seconds and return to the starting position.

What does it give: “The exercise is primarily aimed at strengthening and slimming the muscles of the back of the leg. Your glutes and hamstrings just drive the movement."

15. Raises from the hips

Execution technique: Wrap one end of a rubber band around an anchor and the other around your hips. Place your hips shoulder-width apart, and connect your knees - you should end up with a triangle. Start by sitting on your calves and then lift your body up and down by spreading your hips. Squeeze your glutes at the end of your range of motion while avoiding overstretching your lower back.

What does it give: "This exercise focuses on the thigh muscles and glute activation without putting pressure on the lower back."

16. Cross lunges

Execution technique: Stand up straight, hold the kettlebell in front of you. Take a big step back with your right foot, crossing it with your left. Bend your knees and lower your hips until your left thigh almost touches the floor. Keep your torso upright. Return to starting position.

What does it give: "This is another lunge variation that targets the inner thigh muscles as well as the gluteus medius, a smaller muscle in the buttocks that helps stabilize the hips to improve your posture."

17. Stepping onto the platform

Execution technique: Place your left foot on the bench and your right foot on the floor. Leaning on your left leg, lift your body until you are fully on the bench. Raise and bend your right knee until it forms a 90 degree angle. Pause and then return to the starting position.

What does it give: “Steps primarily work your quads and hips. But your glutes, thighs, and hamstrings also help with movement, making this a fully engaging lower body exercise.”

18. Pistol Squats

Execution technique: Sit on a cube or chair. Raise your right leg and fold your arms across your chest, or extend to the sides for balance. Leaning on your left heel, get up from the chair. Pause, then return to the starting position. Repeat the same on the other side. This is one repetition.

What is it gives: "Pistol squats work the same primary muscle groups used in running, including hips, hamstrings, quads."

19. Jump Squats

Execution technique: Stand up straight, place your hands in front of your chest. Bend your knees, then jump as high as you can. Land softly on your toes and immediately lower yourself into a squat.

20. Split squats

Execution technique: stand with your feet in a checkerboard pattern: the left foot is in front, and the right foot is at a distance of 60-90 cm. Lower yourself in this position, as if in a squat. Quickly jump up and switch legs while jumping. As soon as your feet land, you lower yourself into a squat. This is one repetition.

What does it give: "Exercises like this engage type 2 muscle fibers in the buttocks, resulting in more power and firmness."

21. Leg abduction with elastic band

Execution technique: get on your knees. Wrap one end of the rubber band around your right leg and hold the other end in front of you. Tighten your abs and glutes and slowly move your right leg back until it straightens out. At the extreme point, squeeze your buttocks even tighter for a second.

What does it give: "This exercise effectively targets your glutes by isolating the gluteus maximus, gluteus medius, gluteus minimus, and hamstring muscles."

22. Lateral leg raise

Execution technique: Lie on your left side, put your head on your left hand and place your right hand on the floor in front of your chest. Your bottom leg should be bent and your top leg should be straight. Without moving any other part of your body, slowly raise your right leg as high as you can. Pause, then return to the starting position.

What does it give: "This exercise helps to strengthen the sides of the buttocks and remove the "ears" on the hips."

23. "Rainbow" leg swings

Execution technique: Get on all fours, place your hands directly under your shoulders. Keeping your back straight, straighten one leg out to the side or at a 45-degree angle so that the tips of your toes touch the ground. Raise your straight leg up and "draw a rainbow" behind you. Touch your fingers to the floor on the other side, and then return to the starting position.

What does it give: “This exercise will primarily target firm buttocks, but you will also feel tension in your abs, hamstrings, and lower back. After this leg exercise, you will not find such beauty as yours again.

24. Glute bridge

Technique: Lie on your back with your knees bent and your feet on the floor quite far from your buttocks. Tighten your core, then lean on your heels and squeeze your glutes to lift your hips up. Hold the position for two seconds before lowering.

What does it give: "The glute bridge is another great step for activating the glute muscles as well as strengthening them."

25. Glute bridge on one leg

Technique: Lie on your back with your arms outstretched, knees bent and feet wide apart on the floor. Raising your hips, straighten one leg up. Squeeze your buttocks to lift your hips evenly off the floor, then lower back to the starting position.

What does it give: "This variation will work your back and hamstrings a lot more than a standard bridge."

Let's swing our legs! Let's become beautiful!

Even if nature has rewarded you with graceful forms, it is difficult to keep them in proper condition with age. Many people understand that regular exercise will help the body stay in good shape for longer. But few people know that the main problem area of ​​most women is the legs. In order for them to be slim and fit, you need to know which workouts can be done at home and which in the gym.

How does exercise help in slimming legs?

Leg slimming exercises directly affect their volume

The most effective way to shrink the calf muscles, smooth the skin, and tighten the hips and buttocks is to regularly perform a set of exercises for these parts of the body. Both static and various dynamic exercises contribute to an increase in the overall muscle tone of the legs.

Why does the process of losing weight go much faster if you actively engage in sports? The answer is simple. Through exercise, the blood rushes to the muscles, which are directed to the load. The acceleration of blood flow contributes to the activation of all metabolic processes in the body. The faster the metabolism of a person who is losing weight, the more effectively he gets rid of extra pounds. Do not ignore the fact that strong healthy muscle fibers consume significantly more energy than adipose tissue. That is why regular exercise is important not only for gradual weight loss, but also for maintaining a good shape throughout life.

In addition, during exercise, the body spends a large amount of energy. It is known that in order to lose weight, you need to burn more calories than you consume. With the help of additional physical activity, this balance will be easier to maintain, and therefore the process of weight loss will go faster.

In addition to active training, you must adhere to proper nutrition. This will allow you to achieve the desired result faster.

Basic rules for doing leg exercises

1. Training should consist of both strength and aerobic exercises. Thanks to this, the legs will decrease in volume and acquire a beautiful shape. The power load will provide a pronounced relief of the lower body, and due to the increase in muscle fibers, the daily energy consumption of a person will increase and he will lose weight faster. Aerobic exercise helps to reduce subcutaneous fat and gradually reduce the volume of the legs.
2. Under no circumstances should you exercise on an empty stomach. This method is more likely to burn your muscles than fat. It is best to start training slightly hungry, but not on an empty stomach.
3. During the exercise, you need to drink as much water as you need to quench your thirst. Too much drinking during a workout will interfere with a comfortable workout. If you drink little water, then dehydration and poor health are provided to you.
4. Training should be regular and intense. This means that to achieve the desired result, you need to practice at least twice a week. In addition, the pace of training is always high. Rest between exercises should not exceed a minute.
5. Before starting classes, it is necessary to carefully study the technique of performing exercises in order to avoid unpleasant consequences: injuries and sprains.
6. It is better to practice in clothes made from natural fabrics. Cotton and viscose will allow the skin to breathe freely during training, and the session will be as comfortable as possible for you.

Leg Slimming Exercises

There are a huge number of exercises for the legs, but not all of them are aimed at losing weight. Before starting classes, you need to learn the most effective techniques for home and gym. Thanks to this, you will definitely get the desired result and be satisfied with your shape.

Leg exercises at home

Legs at home is based on the most simple exercises to reduce the volume of the hips. Such training can be organized independently without the use of special simulators. The number of sets and repetitions depends solely on your preparation.

Hip Exercises

1. Better to start with squats. Stand up straight, hands on your waist. Squat slowly, and then push the body up due to a strong contraction of the gluteal muscles. Do not lift your heels off the floor.
2. Next, you need to make a plie. Stand up straight, knees turned out to the sides from each other. Sit as deep as possible. Then you need to return to the starting position by contracting the gluteal muscles.
3. The next exercise is called Sumo. Stand up straight, socks pointing as far as possible in opposite directions, hands on the waist. It is necessary to sit down carefully and slowly, the back should be straight.
4. Continue training lunges. Stand straight, hands on hips. Step your right foot back, touching the floor with your knee. Then return to the starting position and repeat the exercise with the other leg.
5. The next exercise will be leg swings. Stand up straight, hands on your waist. The right leg must be sharply pushed to the left side, then take the starting position. Repeat with the left leg.
6. Jumping rope is a great aerobic exercise. Every day at the end of the main workout, you need to jump rope 100-150 times. In the future, you can increase the load.
7. Another effective exercise is jumping out of the squat. Stand up straight, back straight, hands in a free position. You need to take your hands back, while going into a deep squat. Then push the body up due to the tension of the muscles of the back of the thigh.
8. A good exercise for the gluteal muscles is "Doggy". Starting position on all fours. Take your right leg back, then lower it back to the floor. You need to perform the exercise slowly to feel the work of the gluteal muscles. If the exercise is easy, then it makes sense to use weights weighing 2, 3 or 5 kilograms, depending on the level of training. Another option is to take your leg to the side instead of back.

Calf exercises

1. Legs together. You need to rise on your toes as high as possible, and then slowly lower your heels to the floor. This is one of the simplest and most effective exercises for the calf muscles.
2. Calf volume is best reduced by stretching exercises. You need to sit on the floor, spread your legs as wide as the level of training allows. Hands must be extended in front of you and strive to touch the floor with them. Once this has happened, you need to try to lower your elbows to the floor to increase muscle tension. You need to stretch until you feel excessively strong tension in your legs.

Knee exercises

1. It is necessary to stand close to the wall so that you can reach it with your outstretched leg. You need to raise your right leg so high that it rests against the wall at an angle of 90 degrees. Then it is necessary to bend and unbend the knee until tension appears in this area. Repeat the exercise with the left leg.
2. Transfer body weight to the right leg, then lift the left leg and make a few circular movements in the knee joint. Repeat with the second leg.

Photo gallery: leg exercises at home

Squats are a classic exercise that promotes glute growth. Plie is a versatile exercise that can be done both at home and in the gym.
Jumping out of the squat is one of the most effective exercises for losing weight in the legs, because it involves not only the buttocks, but also the calf muscles. Pulling the leg back isolates the gluteal muscle, so it is especially effective for losing weight in the hips. Sumo is one of the most effective exercises for losing weight. in the hips Jumping rope not only tightens the hips, but also increases the endurance of the body
Lunges help to reduce the crease between the buttocks and the back of the thigh Stretching exercises help to reduce the volume of the hips and calf muscles Raising on toes is the most effective exercise for the calf muscles

Leg exercises in the gym

Of course, in the gym there are more opportunities for a variety of exercises. However, some of them are aimed solely at increasing muscle mass. If you are aiming to lose weight in your legs, then you need to carefully study the effective exercises for this in the gym before starting classes.

Hip Exercises

1. Leg extension to the side. In the gym there is a simulator that allows you to spread your legs to the sides as much as possible in a sitting position. You need to put a small weight and perform the exercise slowly. It is necessary to spread the legs to the sides, and then bring them together again. The exercise makes you feel a strong tension of the inner surface of the thigh and gluteal muscles.
2. Lunges in Smith. No need to use extra weight if your goal is to lose weight. The weight of the bar in the Smith machine is enough to feel the desired load. Stand straight with the bar on your shoulders. You need to sit down, moving one leg back and to the side, and then return to the starting position. Repeat with the second leg.
3. Squats on a vibration platform. This machine greatly enhances the effect of regular squats. You need to get on the platform and turn it on. Then, carefully, while maintaining balance, perform classic deep squats, and return to the starting position.
4. Dead traction. Stand up straight, back straight. You need to wrap your hands around the empty neck and gently straighten up with it. Now you need to slowly lower the bar to the floor, but do not put it on it. During the exercise, the knees are slightly bent, and the buttocks are laid back. It is necessary to control the even position of the back and shoulders.
5. Lying leg press. There is no need to install a large weight on the simulator. Then this exercise will contribute to weight loss, not muscle building. Starting position as shown on the simulator: you need to lie flat, arms along the body. It is necessary to put your feet on the platform and start slowly pushing it away from you. It is better to push the platform with the heels, and not with the whole foot. Thanks to this, the emphasis in the exercise will be on working out the buttocks. It is necessary to do everything as slowly as possible in order to better feel the work of the muscles.

In addition to strength exercises, intensive walking on a treadmill, an elliptical trainer and an exercise bike are perfect for losing weight in the hips. Thanks to aerobic exercise, the process of weight loss will go even faster.

Calf exercises

1. Lifting on toes while standing in the Smith machine. Stand up straight, barbell on your shoulders. It is necessary to slowly rise on your toes, while trying to stretch as high as possible. Then return to the starting position.
2. Lifting on socks while sitting with a barbell. Starting position sitting on a bench. The bar should be placed just above the knees. The weight and length of the neck should be chosen depending on the preparedness. You should carefully tear off the heels from the floor, fix for a few seconds at the highest point and take the starting position.

Knee exercises

1. Lunges forward with a barbell. Stand up straight, bar on your shoulders. You need to step forward while bending both legs at the knees. Keep the body straight to avoid unnecessary stress on the knee joints. Return to the starting position and do the exercise with the second leg.
2. Lunges to the side with a barbell. Stand up straight, barbell on your shoulders. You need to lunge to the side. The back is straight. One leg should be completely straight, and the other bent at the knee.

Lunges shape the knees, give them a neat look and get rid of the “fat bag” above the knee joint. No extra weight needed. If you want to lose weight, then leave the bar blank.

Photo gallery: leg exercises in the gym

Forward lunges with a barbell is a complex exercise aimed at working out the back of the thigh. Deadlift is a basic exercise aimed at growing the gluteal muscle. Leg extension in the simulator is one of the most popular female exercises for losing weight in the hips. in the gym, thanks to which you can get a beautiful relief of the back of the thigh Back lunges in the Smith machine form the gluteal muscle Side lunges with a barbell are one of the most effective exercises for getting taut knees Lifting on toes while sitting with a barbell is one of the most effective exercises for the calf muscles

A set of exercises for slimming legs in three days

There are several very effective exercises, thanks to which you can noticeably reduce the volume of the legs and buttocks in just a few days. Rest between sets should not exceed a minute, otherwise the training cannot be considered intense.

1. Squats. It is necessary to perform squats according to the technique described above. It is no coincidence that this exercise is considered the most effective for the legs and buttocks, since during its execution both the buttocks and the muscles of the back of the thigh work. You need to do 4 sets of 25 times.
2. Lunges back. It is necessary to perform 15 lunges on each leg, repeat the approach 4 times. Thanks to this exercise, the buttocks take on a rounded shape.
3. Jumping out of a squat. This is a very intense exercise that allows you to burn a large number of calories per workout. You need to perform 4 sets of 20 times.
4. Rise on socks. Standing straight, it is necessary to tear off the heels from the floor and fix for a few seconds at the top point. Then take the starting position. You need to do 4 sets of 15 times. The exercise is aimed at reducing the volume of the calf muscles.
5. Next, you need to perform an exercise aimed at creating a beautiful shape of the knees. It is necessary to lean with the foot of a straight leg against the wall so that a right angle forms between the wall and the leg. Bend the knee 20 times. Do 4 sets.

When performing the above exercises for three days, muscle tone will increase, and the volume of the hips will decrease by several centimeters. The effect will be better if you wear warm clothes.

Video: leg slimming exercises at home

A set of exercises for slimming legs in a week

The seven-day set of exercises for the legs differs from the three-day one in that it includes more exercises. In addition, the load in this case is less intense. Rest between exercises can be increased to two minutes. Another difference is that most of the exercises cannot be performed in the absence of special simulators. If you train in this way for a week, then the result will not be long in coming.

1. Dead traction. The exercise is hard, basic. It must be performed slowly, feeling each muscle and strongly straining it. The neck is empty, because the goal is weight loss, not muscle building. Three sets of ten times will be enough.
2. Lying leg press. This is a classic leg exercise in the gym. It should be done carefully and without haste. Do an exercise with an empty neck, 4 sets of 10 times.
3. Exercise "Dog" with weights. On the legs are weights, two kilograms each. It is necessary to get on all fours and alternately move the legs back. Do 3 sets of 12 reps.
4. Lunges with a barbell to the side. The exercise is aimed at working out the gluteal muscles, as well as at reducing the “pouch” above the kneecap. Perform 3 sets of 15 repetitions, the bar should be empty.
5. Lifting on socks while sitting with a barbell. You need to do the exercise slowly. Perform 4 sets of 15 times, the bar is empty.
6. Move your legs. The exercise is dynamic, it must be performed quickly, but correctly. You need to do 3 sets of 20 times on each leg.
7. Breeding legs in the simulator. Minimum weight required. You need to slightly raise the buttocks, you can lean on the middle of the simulator with your hands. Thanks to this technique, the gluteal muscles are isolated. You need to complete 3 sets of 25 repetitions.
8. The last exercise in the complex will be walking uphill on a treadmill. It is necessary to establish a slope that is comfortable for yourself and walk at an average pace for at least 20 minutes. Cardio load will allow you to quickly achieve the desired result.

Video: exercises for slimming legs in the gym

Contraindications

Leg exercises have their contraindications. Before starting the lesson, you need to carefully read them.

First of all, exercises for weight loss of the legs are not recommended for people who have recently undergone surgery. Of course, there will be little benefit from such activities during the rehabilitation period. With varicose veins, it is forbidden to perform exercises on the legs, since any intense load is prohibited in this disease. In addition, cardiovascular diseases, hypertension and joint problems are also contraindications for this type of exercise.

Pregnant women can do similar exercises, but selectively. For example, plié, stretching and lifting on socks without additional weight will help keep the muscles of the legs in good shape throughout the entire period of pregnancy.

In general, leg slimming exercises are very effective for weight loss. If you study the execution technique and strictly follow it, then the likelihood of injury and sprains is reduced to zero. It is also necessary to take into account contraindications and consult with a trainer before starting classes. It should be remembered that aerobic exercises should be performed as intensely as possible, and strength exercises should be done slowly and thoughtfully. By following these simple recommendations, you can achieve good results with leg slimming exercises.

Ekaterina, 22 years old. A native of the small town of Chkalovsk. From an early age she wrote poetry and kept a diary, where she expressed her thoughts almost daily. I have wanted to start writing for a long time. Do not rewrite, do not copy, namely write. And thanks to Monica, I got this opportunity, for which I am very grateful to this editorial staff. Thank you for the opportunity to develop as a real author!

To make your legs slim and beautiful, you need to play sports, this will allow you to remove excess fat and pump muscles. You can work out not only in the gym, but also at home. There are simple exercises for slim legs that are important to perform according to existing rules. It is best to combine aerobic and strength training, which will allow you to get a good result. It is enough to include 5-7 exercises in the complex, which should be performed in 3-4 sets, doing 17-20 repetitions.

Leg exercises at home

1. buildup. This exercise allows you to warm up the muscles and tone them. Put your feet as wide as possible, and keep your hands in front of you, connecting them in the lock. Lean to one side, bending the knee until a right angle is formed in it, while the other leg should remain straight. In this case, you should try to take the pelvis as far back as possible. Hold the position for a few seconds, and then return to the PI and repeat the exercise on the other side.


2. Wall squats. A great isometric exercise for the legs, which additionally works out the gluteal muscles. Stand near a flat wall and rest your back against it, firmly pressing your spine. Lower yourself down until a right angle is formed in the knee, and the thighs reach parallel with the floor. Stay in this position for as long as possible.


3. Jumping lunges. You can, of course, perform the classic version of the exercises, but to improve the result, it is best to supplement lunges with jumping. This is a great exercise for those who want to get rid of. If desired, it can be performed with additional weight, picking up dumbbells. Take a deep step forward and sit down, but make sure that the knee does not go beyond the toes. It is important to draw in the stomach and keep your back straight, leaning forward a little. From the accepted starting position on the exhale, straighten up, leaning on the front leg and immediately jump out. During this, bring the knee of the back leg forward and lift the opposite arm up. Upon landing, immediately lunge backwards.


4. Pulling the leg to the side. This exercise to strengthen the muscles of the legs is usually performed while standing on all fours. Place your hands so that they are slightly wider than your shoulders. Raise one leg across the side to parallel with the floor, while maintaining a right angle at the knee. After fixing the position, lower your leg, but do not touch the floor with it.


5. "Scissors". This exercise, in order to lose weight legs, has been known to many since school days, and if it is performed correctly, then you can load it well. Lie on your back and lift your legs up and keep your hands near your body. Perform "scissors" by spreading your legs to the sides and bringing them together. This exercise gives a good load on the press.


6. Mahi. The best leg exercises are swings, which are best done with a load, for example, you can use special leg pads or sports elastic bands. Mahi allow you to effectively work out the hips. Stand next to a chair and grab the back with your hands. Raise your leg to the side, and then, take it back. Do not lower your foot to the floor, which will allow you to constantly maintain tension. It is important to do everything smoothly, without jerks.


7. sumo squats. Stand up straight with your feet hip-width apart and your feet turned outward. You can take a dumbbell in your hands and hold it in front of you so that during squats it passes between your legs. Inhaling, squat down until the hips reach the horizontal. Pull your pelvis as far back as possible. Do not bring your knees together and keep them in the same plane with your toes. Rise is on the exhale.

How to make a woman beautiful legs? It would seem easy. If they are thin, download them in full. If the legs are "swollen" - run, ride a bicycle ergometer, etc. But this is impossible without a sports complex or a gym, since exercise machines are needed for exercise; doing aerobic exercise machines is also much more pleasant than running around the house. But for some reason, not all women who visit the fitness room can boast of excellent leg shape.

It turns out that beautiful legs cannot be done without exhausting work in the gym and the keen eye of an instructor. Then what about women who work staggered hours or just don't have access to a fitness center?

Exercises for beautiful legs at home.

The basis is four types of exercises: squats, deadlift, "horse", "bridge". First, let's look at how to do each exercise correctly, after which we will move on to a home workout program for beautiful and slender legs.

We take dumbbells, stand straight, feet hip-width apart, squat and place the dumbbells on the outside of your feet so that the dumbbells lie parallel to the feet . We clasp the dumbbells with our palms and rise (the rise should be due to the legs) to a straight position. Remember that lifting the weight of the body should only be due to the strength of your legs. After a straight position, we again perform a squat: the hip and knee joints are bent, buttocks stretch back. Squat deeply, to the level where the line of your pelvis will be noticeably lower than the line of the knees (as in the picture), while you need to keep your back straight and keep your stomach, the press should be tense.

Deadlift resembles inclinations, but the exercises are complicated by dumbbells and proper execution technique.

We stand on the floor, legs can be shoulder-width apart or slightly wider. This exercise is also performed with dumbbells or other weights (barbell, kettlebell). Put the weight in front of you. You need to take it with an overhand grip so that the palm covers the neck, the thumb should be facing your body. using an underhand grip can cause injury.

When lifting dumbbells or barbells, the back should remain straight, the gaze is directed in front of you, the neck is straight, the stomach should be tense, the shoulder blades should be level, the shoulders should be deployed. During the exercise, the arms should be kept straight (do not bend at the elbows). You need to bend over until your dumbbells are in the middle of the lower leg and return back (as shown in the picture). Exercise can be done both with bent legs and on straight legs.

Make sure that the dumbbells move strictly vertically, otherwise this will not be an exercise for the legs, but for the lower back. The difference between deadlifts with dumbbells and inclines is that the first exercise engages the hamstrings, and the second the psoas muscles.

Horse exercise is an excellent exercise for the buttocks. It is better to perform it after squats, then the effectiveness will be better than if you do it separately. It should be done with leg weights. You can, of course, perform countless repetitions of 5 minutes or more, but most of this training will go down the drain.

The exercise is performed on a mat. Starting position on all fours. The back is straight, without deflection in the lower back. Bend one leg at 90-degree angles and try to push the ceiling with it. As you push your leg up, try to maintain a 90-degree angle between your thighs and lower leg. This exercise is done in 20 sets for each leg.

Exercise "Bridge" is also performed lying on the mat. Lie down straight and bend your knees. Place your feet as close as possible to the buttocks, as if resting your feet on the floor. Hands lie flat on the floor.

The exercise begins on inspiration, you begin to raise the body due to the strength of the efforts of the legs, the arms and head are motionless. The torso is raised until the angle at the knees is 90 degrees. At this point, linger for 2-3 seconds. And at the exit, gently return the body to its original position. Maintain even breathing, movements are smooth, without jerks.

If you can easily do 20 repetitions, then you can add weight. As a weight, you can use a barbell or regular dumbbells.

Home workout program for legs.

A few basic training rules will help you achieve your goal and find beautiful legs:

• A set of these exercises should be performed at home 3 times a week: the first 2 times - every other day, after the 3rd - 2 days off.
• On non-training days, you do not need to overload yourself with aerobics. Just long walks with minimal intervals are enough. For those who are not used to walking for a long time, it is better to start with 2 kilometers. In the second week of classes, the mileage can be increased by 500 meters. Do not increase your mileage in the first week, even if you feel it is very easy for you. Aerobic exercise on the "day off" should be gentle - in order to save energy for gymnastics.
• Stick to 15-18 reps on the squat and deadlift, and at least 20 on the other two.
• Don't mess around! But don't overdo it either. Working with extremely light weights will only tire you out unpleasantly and slow down your progress. Take such dumbbells with which you can master a given number of repetitions, if you do not pull more than 0.5 kg, do not force yourself.
• In the first workout, do 3 sets (reps) of squats and deadlifts, and then 2 sets of "minor" exercises (horse and bridge). On the second workout, increase the number of sets by one. And only in the third workout do 5 sets.

If your goal is to pump up your legs at home, do each exercise in 5 sets, resting between exercises for 3-4 minutes.

If you want to make your legs slender, you better prefer the "circular" series: do 15 - 18 repetitions of squats, then - without rest - move on to deadlift; and in this order - the rest of the exercises. After the 4th exercise, rest for 5 minutes, and proceed to a new series. Only 5 episodes.

In the first week, allow an interval between exercises of 1.5 - 2 minutes. But in the third workout, it should be minimized. A five-minute rest after each series should always be present.

Train with full gear, good mood, and without any concern for your body. By fulfilling these conditions, you are guaranteed to transform your legs at home beyond recognition!

At the end of the article, I offer you an excellent video training for beautiful legs: