Female legs are an object of admiration for almost all representatives of the strong half of humanity. The legs were given a great many laudatory words by artists in various genres. Statements by men, and often by women themselves, give the legs the status of a real symbol of true beauty. Many women believe that achieving compliance with the above is extremely difficult, and this process should be accompanied by a lot of effort, and also require a huge amount of time. It is worth noting that this is actually not the case. The exercises for the legs and hips below are simple to perform and will not take much time. Of course, the following should be performed as a complement to the complexes containing exercises for the buttocks and legs, exercises for stretching the legs, as well as general exercises that allow you to keep your own body in good shape and make your appearance irresistible. At the same time, exercises for legs and hips, as for the most “problematic” places for most women should be performed with special care - only then positive results will not keep you waiting.
So, exercises for the legs and hips, carefully performing which you can achieve good results and forget about the problems with the most beautiful parts of the body:
1. Preparation. To warm up, you need to do a little run, you can on the spot. The duration of the run is 5-7 minutes. At the same time, you need to alternate leg movements: run quietly, barely raising your legs, raising your knees high, directing your legs back, and reaching your buttocks with your heels. It will not be superfluous to do a small amount of squats.
Warming up the muscles allows you to avoid injuries, as well as to prepare the legs for the main complex, which contains exercises for the legs and hips.
2. Starting position is standing. Heels should be brought together. Socks apart. The back is straightened, the shoulders are straightened. The stomach and buttocks should be clamped, pulled in. Hands are given a position in front of themselves with bent elbows and relaxed hands.
Doing an exercise is a squat on one leg. The other is brought forward, the toe stretches, and then the leg is pulled back and to the side. The housing must remain stationary. The crouched leg does not straighten. The number of repetitions for each leg is 10-20.
3. Starting position - kneeling. Hands are located as in the first exercise. The main requirement of this exercise is to maintain posture.
First you need to sit on the right buttock, with your hands forward. After that, the initial position is taken and the buttock changes to the left. Repeat 20-30 times.
4. Starting position - sitting on the floor. The body must be thrown back, leaning on the elbows. Legs rise up at an angle of 45 degrees. A quick change of legs is made - first the left leg is on top, then the right one. The main requirement of this exercise is to maintain balance. The correct implementation of this exercise involves the almost complete absence of involvement of the muscles of the press. To enhance the effect, you can move your legs apart to the side when changing their position. Repeat 40-45 times.
5. Starting position - lying on your back. Legs rise at right angles up. Hands should be located along the body. It is necessary to spread legs wide apart, and then bring them together. The main requirement of the exercise is to perform smoothly. These movements allow you to give muscles endurance, as well as to stretch them. Repeats 15-25 times.
After doing the exercises, you need to take an upright position, relax and calm your breathing. After exercise, the leg muscles should be relaxed for at least 5 minutes.