Beautiful legs are the dream of all women! In just 1 week, this desired effect is achieved thanks to these simple exercises. Let's not be lazy, let's do it!
If you are a busy person, this complex is for you. Give yourself just a few minutes a day and enjoy the results. We have selected some of the most effective exercises for you.
4 exercises for legs
1. Doorknob Squats
Target: glutes, quadriceps, hamstrings.
Set a timer for 100 seconds.
Stand facing the narrow edge of an open door with your feet apart and the footstool directly behind you. Take a doorknob in each hand, keeping your arms straight. Slowly count to 10, lower your body until it touches the stool (but do not sit on it!). Pause, count to 10 again, then stand up.
Repeat while you have time.
2. Leg raises lying on your side
Target: buttocks, outer thigh.
Lie on your right side, straighten your legs, support your head with your right hand. Bend your right knee and place your left hand on the floor in front of you for support. Count to 10 and lift your left leg off the floor at an 80-degree angle. Tighten the muscles of your thighs and buttocks; Count to 10 while remaining in this position. Then lower your leg.
Repeat until time runs out; turn over to the other side, do the same with the other leg for 100 seconds.
3. Leg twist
Target: hamstrings, calves
Set a timer for 100 seconds.
Place a 0.5 kg weight on one ankle, then stand up. Keep your arms straight and, leaning forward, place both hands on a 30-centimeter bench in front of you. Slowly count to 10 and lift your weighted leg, bringing your ankle toward your buttock. Stop, tense your knee and lower your leg.
Repeat until time runs out; change leg.
4. Raise your feet
Target: caviar
Set the timer for 100 seconds.
Stand facing the wall, feet shoulder-width apart, feet parallel. Place a rolled towel under your feet, then rest your palms on the wall for support. Slowly count to 10 and lift your feet up until only your toes touch the towel. Stop, tighten your calves, count to 10 and slowly lower yourself down. published
Repeat while you have time.
P.S. And remember, just by changing your consumption, we are changing the world together! © econet
Do you want your legs to look slim and toned? Then pay attention to the exercises presented below. To perform them, you will only need comfortable clothes, a mat, a fitness ball and dumbbells.
Swing your legs
Great exercise for warming up. Place your feet hip-width apart and swing your legs forward, maintaining balance with your arms outstretched. Repeat the movements in each direction 10-12 times.
Crossing legs and arms
Cross your arms and legs at a fast pace as you move from one side to the other. To increase efficiency, change positions using jumps. Repeat all 25 times.
Forward bends
This exercise is quite simple, which, however, does not affect its effectiveness. Stand up straight with your feet shoulder-width apart and keeping your back straight. Bend forward while making sure your back remains straight. Repeat all 12 times.
Warrior Pose
Great for your legs and balance training. Stand straight, lift one leg, bending it at the knee at an angle of 90 degrees. After this, tilt your body forward and extend your bent leg back. Try to simultaneously stretch your arms forward and your leg back, while maintaining balance. Repeat the complex 10 times on each leg.
Lateral leg raises
Stand up straight. Bend one leg at the knee and lift it to the side, keeping balance on the other leg. Lower your leg, lightly touching the floor, and lift it again. Repeat this complex 10 times in each direction.
Lunges
An excellent exercise that will quickly get your legs into shape. To improve performance, perform the movements as quickly as possible, while not forgetting to monitor the correct position of the knees. Repeat for 30 seconds on each side.
Alternative Lunges
This exercise is similar to the previous one, but you do not need to raise your knee up. After the lunge, you just need to return to a straight stance. Perform the exercise for 60 seconds on each leg.
Jumping lunges
This option is great for getting not only your legs, but also your buttocks into perfect shape. Perform lunges as in the previous exercises, but before changing legs, you need to jump up.
Lunges with dumbbell raises
This option will get your arms in good shape and will create additional stress on your legs and buttocks. Perform lunges, while lifting the dumbbells up. Repeat the movements 10 times on each leg.
Side lunges
These movements are great for your inner thighs. Do side lunges, moving smoothly from one side to the other. To increase efficiency, use dumbbells.
Lateral lunges with sliding
To perform this complex you will need a special sliding disk. If you don’t have one, you can replace it with a plastic container lid or other slippery object. Perform side lunges, sliding your foot smoothly along the floor. Perform 10 movements in each direction.
Alternate Side Lunges
Do side lunges, moving from one side to the other on the mat without using sliding movements. While doing this, make sure that your knee does not extend beyond the line of your toes.
Lunges with crossed legs
Another variation of lunges that will tone your entire body. To increase the effectiveness of this exercise, use dumbbells. Repeat the movements 10 times in each direction.
Lunge with dumbbell cross and lift
The exercise is similar to the previous one, however, when squatting, you need to raise your hand with a dumbbell as seen in the figure.
Deep squat
Place your feet wide and do a deep squat. After this, jump back to the starting position. Repeat as many movements as possible for 30 seconds.
Deep squat with crossover
This exercise is similar to the previous one, but your legs must be crossed during the jump. After this, jump again into a deep squat.
Narrow squat
When squatting, keep your legs together as this will redistribute the load to the outer thighs. Do three sets of 10 reps.
Chair Pose
To perform this exercise, you need to squat down, tilt your body forward and, holding your hands in front of you, hook your elbow on the outer side of your thigh. How to do this correctly can be seen in the figure. Hold this position for a few seconds, then perform the exercise in the other direction.
Squat and Pull
This movement requires you to squat down while keeping your back straight and making sure your knees do not go past your toes. After this, you need to stretch your arms up so that they form a straight line with the body. Repeat the complex 10 times in three approaches.
Jump Squat
The exercise is similar to the previous one, however, after squatting, you need to jump back to the starting position. Repeat 10 times, two sets.
Alternative jump squat
In this case, you need to touch your heels as you jump. To do this, the jump must be higher, this allows you to use more muscles.
Plie
When performing this squat, you pay special attention to the inner thighs. Make sure that the load falls on your heels.
Active plie
While doing the plie squat, try pulsing your leg muscles. This will increase the effectiveness of the exercise several times.
Plie with jump
By performing this exercise, you will immediately feel how almost all the muscles of the legs and buttocks are involved in the work. After you have done the plie, you need to jump up and return to the plie again. Repeat this set of movements 10 times.
Narrow squat with legs abducted
To perform this exercise, you need to do a narrow squat, keeping your feet together, and then move one leg behind you, as if you were trying to touch something from behind. Repeat 10 times in each direction.
Squat with Leg Raise
Place your feet wide and squat down. At the same time, move one leg to the side, maintaining balance on the second. Repeat 10 times in each direction.
Climbing onto the platform
To perform this complex you need a step platform. The higher the platform, the more effective the result will be. Repeat the movements 20 times with each leg.
Wall Squats
Although this exercise seems very simple, it is actually not. Almost after you start moving, you will feel a burning sensation in your thighs. To perform it, lean against the wall and place your feet in front of you. Start squatting until your knees form a 90-degree angle. Stay in this position for 30-60 seconds, then return to the starting position. Repeat all 3 times.
Side plank with elbows and leg raises
Quite a difficult but effective exercise. To do this, stand in a side plank position, leaning on your elbow, and lift your leg up. Repeat 15 times in each direction.
Running on towels
A very effective exercise for almost all leg muscles. Place small towels under your feet and begin to slide along the floor as quickly as possible, changing the position of your legs. Repeat 10 times on each leg for three sets.
Leg raises with emphasis on the knees
Get down on your hands and knees, then begin to raise your legs, forming a 90-degree angle. Repeat 20 times on each leg (three sets).
Side impacts
Get on your knees and hands. Lift and walk your leg out to the side, then straighten your knee as if you were trying to hit a wall. Repeat 10 times in each direction.
Plank with leg raises
For this complex you need to stand in a plank position, while resting your feet on a fitball. Forming a straight line with your body, begin to lift your legs up one at a time. Repeat the movements 10 times in each direction.
Lifting a fitball with your feet
Try lifting the exercise ball with your feet while lying on your side. Since it is difficult to maintain balance, it involves a huge number of muscles. Repeat all 10 times.
Fitball transfer
This exercise works almost every muscle in your body. To do this, you need to pass the fitball from your feet to your hands, as can be seen in the figure. Repeat all 10 times in two or three sets.
Bridge with emphasis on fitball
Lift your hips off the floor while leaning on the fitball. Repeat all 10 times in three sets.
Superman pose
Lie face down on the floor. Hold the exercise ball with your feet and extend your arms forward. Hold the position for 10 seconds. Repeat 10 times.
Swimming
Lie face down on the floor and imitate swimming movements. Repeat all 20 times.
Crossing Leg Raises
Lie on the floor and raise your legs as shown in the picture. Repeat all 10 times in each direction.
Bridge with compression
Make a bridge while squeezing a pillow or something similar with your knees. Repeat 20 times in several approaches.
Raising legs from a lying position
Lie on your side and lift your legs up, as seen in the picture. Repeat 20 times in each direction.
Bridge with emphasis on one leg
A very effective exercise. Once you are in a bridge position, take one leg and extend it forward. Repeat all 15 times on each side.
Sliding Lunges
Do lunges as shown in the figure, while touching the floor with your hand. Repeat 30 times in each direction.
Hello. Without procrastinating, do these exercises. The result is slender legs and buttocks. The proposed exercises are based on the method of ballerina Lotte Berk. This is one of the most effective ways to correct the shape of the legs that I know.
The secret of Lotte Berk's program
And the secret to the effectiveness of the proposed program is very simple and lies in the fact that all exercises are performed using a “pelvic clamp.”
What does this term mean? Stand up and put your hands on your buttocks, and now try to tense, that is, squeeze your gluteal muscles so that you feel their density and tension.
After this, push your pelvis forward a little and tighten your muscles even more. This is the pelvic clamp we need for all exercises, which must be combined with correct posture.
To develop good posture, pull your stomach in and keep your chest up.
Before starting each exercise performed while standing, control your posture by moving your shoulders in a circular motion.
You will need no more than a month to verify the effectiveness of the proposed exercises.
While lying on your stomach, hit your buttocks with your heels.
These rhythmic movements have a positive effect on the muscles of the calves and the front of the thighs, as a result, a surge of strength is felt in the legs.
If the heels do not reach the buttocks, then this indicates aging, hardening and contraction of the thigh muscles.
Do the exercise every day.
2 Exercises with a chair
For the muscles of the buttocks and the front of the thigh.
- Stand near the back of a chair or other support. The optimal height of support is the position between the waist and chest. Lightly hold on to the support so as not to lose your balance during the exercise;
- place your feet shoulder-width apart, feet parallel to each other;
- lift your heels off the floor about 3 cm. Squeeze your buttocks and pull in your stomach. Push your pelvis down and forward. Bend your knees about 5 cm. This is your next starting position.
- Relax and then squeeze your gluteal muscles tightly again. Repeat 4 times;
- bend your knees about 3 cm more and again squeeze and release your pelvis 4 times;
- lower yourself another 3 cm and squeeze and release your pelvis three times. For the fourth time, hold in this position, counting slowly to 10;
- rise to the starting position: knees bent 5 cm, pelvis pinched and directed forward. Repeat all exercises 5-6 times. After the muscles become stronger, perform the exercise at least 12 times.
Immediately afterward, do some stretching, which will increase muscle flexibility and contribute to your lean, lean appearance.
- Grasp the support with your right hand. Bend your left knee and grab the foot of your bent leg with your left hand. Bend the right knee of the supporting leg slightly;
- check your posture;
- keep the heel of your bent left leg at a distance of 6–8 cm from the buttock;
- squeeze your buttocks so that the anterior thigh muscle stretches, counteracting the compression of the buttocks, squeeze them as tightly as possible, and push your pelvis slightly forward. Pulling your heel toward your buttock and squeezing your pelvis so that the muscle stretches, remain in this position for a count of 20.
Repeat the exercise with the other leg.
Perfectly complements exercise 2.
Repeat 10 times. Gradually increase the number of repetitions to 20 times.
When your thigh muscles are stronger, make the exercise more difficult: at the deepest position of the last repetition, perform 10 small pulsating movements of your knees up and down. Then freeze and count to 10.
Slowly return to the starting position.
4 Raising the lower leg
For the muscles of the inner thigh.
- Lie on your right side, bend your elbow, rest your head on your hand.
- Bend your left leg and place your foot on the floor. The buttocks should be tense during the exercise.
- Keeping your right leg straight with your toes pointed out, lift it a few centimeters off the floor.
- Hold it and lower it slowly.
- Without touching the floor, lift your leg again.
Repeat 10 to 50 times.
When the muscles are stronger, add 10 pulsating swings at the top of the leg's trajectory when it is raised from the floor. After this, hold your raised leg for a count of 10.
After repeating the exercise from 10 to 50 times, turn on the other side and do the same. Remember to always keep your buttocks tight.
5 Lateral leg swings
For the outer surface of the legs. Short leg swings combined with a pelvic squeeze are much more effective than traditional swings.
- Lie on your right side, place your left leg on top of your right;
- Place your left arm, bent at the elbow, in front of you, and place your head on your right arm;
- squeeze your gluteal muscles as hard as possible;
- Raise your absolutely straight left leg 5 cm and lower it, not allowing it to touch your right leg;
- repeat the same thing, turning over to the other side.
Perform the exercise 50 to 100 times for each leg and then do the following stretch.
Lie on your back. Place your left ankle on top of your right knee. First lift your right leg and keep it suspended.
Grab your right leg with your hands and pull it as close to your body as possible.
Count to 20. This stretch isn't just good for your outer thighs, it also stretches your hamstrings and glutes.
6 Dog
Tightens the thigh area.
- Get on your knees and place your hands on the floor;
- extend your right leg to the side at a right angle to your body;
- exhale all the air through your mouth and noisily draw in the air through your nose to the limit. Then exhale the air completely through your mouth so that the exhalation is noisy and resembles an extended sound “hy-y-y”;
- draw in your stomach and, without inhaling air, raise your extended leg to hip level, count to 10 and inhale air through your nose; exhale;
- relax and take your starting position. Repeat the exercise 3 times for one leg and 3 times for the other.
Notes:
- Do not bend the leg raised at the knee during the exercise.
- The leg is pulled forward towards the head.
- Arms straight. You can lean slightly in the opposite direction to maintain your balance.
Deep breathing plays a huge role in this exercise, the technique you used.
Deep breathing combined with exercise is great for burning fat deposits and strengthening muscles, in this case the thigh muscles.
The method of combining deep breathing with physical exercise belongs to the American Greer Childers.
7 Walking with glute tension
To strengthen the buttocks and hamstrings. Does not require special time.
A very effective way to strengthen the gluteal muscles is to tense them while walking.
While walking, tense the gluteal muscle of the leg that is behind you. 300-500 steps of alternating tension and relaxation of the right and left gluteal muscles produces quick and excellent results.
This exercise is best done in the autumn-winter period, when under a long coat, jacket or fur coat, muscle tension is not noticeable to prying eyes.
These movements can be performed while moving around the apartment.
This is not the only complex for legs. Here, for example, are more exercises for ballerinas that can be done by the unprepared at home.
Leg muscles can be effectively worked at home. To do this, there is a set of the best physical activities aimed at each muscle group.
Which of them 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 look into these issues.
A little anatomy
Leg muscles make up fifty percent of the muscle mass of the entire body. The muscle groups of the buttocks, thighs and lower legs are responsible for their shape. By specifically training this area, you can achieve a harmonious, slender figure and beautiful leg line. A set of special exercises can cope with such shortcomings as too thin calves or full thighs, saggy buttocks. These muscles respond well to loads, so regular training for girls will help create an attractive shape and reduce the volume of the legs.
A set of the best workouts for legs
The 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 elastic and toned. By eating rationally and performing the complex, you can successfully burn excess fat deposits and gain a slim figure. This workout perfectly trains the cardiovascular and respiratory systems, and is a prevention of varicose veins. Developed muscle groups help the heart pump blood well. By doing this, you will strengthen your muscles, blood vessels and the health of the body as a whole.
1. Stepping onto the platform
We perform the first exercises with our own weight, practice the technique, and select a comfortable rhythm for ourselves. Can be done in several ways:
Method 1.
- We stand straight in front of the platform, arms down, shoulders slightly back. You can also bend your elbows to make this workout easier.
- We first stand on the platform with one foot, then place the second.
- We step ten times with our right foot, then the same amount with our left foot. The supporting leg should maintain a right angle.
- We stand with our backs to the wall and retreat a little from it.
- We slowly lower ourselves onto 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, Maintain a right angle in the knee joint.
- Using the force of the hips and lower legs, we straighten our legs and rise. Shaking your feet, relax for thirty seconds.
Repeat three to five times.
3. Squats
They are an ideal load for the legs. They shape the relief and work on problem areas of the buttocks and thighs. One of the few exercises that successfully pumps up the inner thigh, develops the hip, knee and ankle joints. This is a great move for. These areas often spoil the slender line of the legs due to excess fat and undeveloped muscles. The most effective types are: 
- Feet shoulder-width apart, arms extended forward, chin raised.
- Bending your knees, we lower ourselves to a position in which a right angle is formed at the knee joint.
We do ten squats with three repetitions.
2. Plie squat
Accentuates the load on the inner thigh.
- We squat with a straight back, arms can be extended forward or clasped around the shoulders.
- Feet should be wider than shoulder width, toes pointed out.
- We squat, as in the first case, not completely, at a slow pace.
We do ten squats with three repetitions. After practicing the technique, perform.
Carefully! Deeper squats - when the buttocks approach the floor, it is dangerous to perform. This puts excess stress on the knee joints and creates a high risk of injury.
4. Lunges
Lunges are good for loading the thigh muscles - quadriceps, as well as the buttocks and calves. They perfectly stretch the hamstrings and gently load the leg joints. This seemingly simple exercise is included in many complexes. It trains the sense of balance and has a great effect on the cardiovascular system. Vigorous lunges help you lose extra pounds and stay in good shape.
- Stand straight, chin raised, arms down. We take a step forward with our right foot, leaning on the entire area of the foot.
- Maintain a right angle at the knee and maintain balance. The left leg is extended, the knee is close to the floor.
- We tilt the body forward a little, We make sure to maintain balance.
We repeat fifteen to 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.
This is interesting! For variety, you can use walking lunges, taking long steps in a circle. The wider you step into the lunge, the more the target muscles are loaded.
5. Gluteal Bridge
One of the most effective exercises for the hips and buttocks. Good for stretching the abdominal muscles.
- We lie on our backs, with our heads comfortably placed on the floor. Hands lie along the body.
- We bend our legs at right angles, We spread our feet, slightly turn out our toes.
- Leaning on the area of the shoulder blades and feet, we raise the buttocks as much as possible. We hold the position for several counts and lower ourselves.
Can be performed using dumbbells that are placed in the front of the thighs. The use of weights 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 your buttocks
The muscles of the hips and buttocks work, the hip joints are developed. Helps - fat deposits on the lower part of the buttocks.
- We sit down on the floor, legs straightened, feet slightly apart. We don’t lower our heads, we look ahead.
- We bend our elbows and, moving on our buttocks, move forward and backward. For a few counts - forward, and also back.
- We help ourselves by making movements with our elbows.
Repeat ten times with three approaches.
7. Bicycle
We strengthen the abs, back and front surfaces of the thighs, gently load the knee and hip joints, increase the amplitude of their movement, and eliminate stiffness. The bicycle is widely used for.
- Perform while lying on your back.
- We put our hands under our heads.
- We raise our legs slightly above the floor level and “ride a bicycle,” bending our knees one by one. The closer the hips are to the floor, the more we work the abs.
Repeat ten times with three approaches. Rest for thirty seconds between sets to relax your lower back.
Attention! For those who have weak abdominal and lower back muscles, it is recommended to start with the bicycle with vertically raised limbs.
8. Scissors
The muscles of the hips, buttocks and abdomen work. They help get rid of the so-called.
- We perform it lying on the floor.
- The arms are located 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 scissor blades.
Repeat ten times with three approaches.
9. Calf raises (calf raises)
We load the ankle joints and calf muscles.
- We stand straight, move our shoulders back, lift our chin.
- We put our hands on our belts, rise on our tiptoes, and, pausing for three counts, lower ourselves.
- We focus on the calf area.
Repeat ten times with three approaches.
10. Upward and Downward Facing Dog (Post-Workout Stretch)
They are final exercises that promote flexibility and relaxation of the leg muscles. Stretches muscles, eliminates tension and spasms that can arise from overexertion. Improve metabolism, improve blood flow, increase endurance. Exercises of eastern practices are performed at a slow pace, alternating phases of tension and relaxation. You need to adapt to such an individual rhythm so that the muscles have time to completely relax. This period can range 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 it is not easy to achieve such a position right away. By stretching the muscles of your back and hamstrings, you will gradually get closer to the standard.
We perform it three times, do not forget about the relaxation phases.
- Lie on your stomach and place your palms under your shoulders.
- Legs are straight. Feet slightly apart.
- With emphasis on our palms, we bend our back and look up. Hold the position for a few seconds and lower your upper body to the floor.
We perform it three times, between which there is a relaxation phase.
- Be careful if they start after training. In this case, you need to immediately stop exercising and understand the causes of the pain. To perform a special healing.
- Warm-up should always be the first stage of training. By preparing for exercise, you will warm up your muscles and protect yourself from injury.
- An important part of the training complex is correct breathing. Exhale - tension, inhale - relaxation!
- Increase the load gradually. Remember that the intensity of training is individual for everyone. Choose the mode that suits you.
- If you are not physically fit, increase the amount of exercise you do. step by step, giving the opportunity to strengthen the lower body gradually.
- Only after the body adapts to the load can a full-fledged training regimen be set. Doctors often have to treat injuries caused by inadequate loads when performing any, even the simplest exercises. Any should alert you
The Importance of Cardio Exercise for Fat Burning
Cardio exercise is absolutely necessary for lean and beautiful legs. For training, it is good to include running, swimming, and exercises with a skipping rope.
You can also use various exercise machines: 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 your weight and stay in shape. They are able, when using intense exercise, to burn extra calories, even if you violate a rational diet from time to time.
Using the given complex, you can achieve your goal in a few months- perfect legs. But it is necessary to remember that you need to lead an active lifestyle all the time. If you skip workouts, consume excess amounts of high-calorie foods and exercise little, the results achieved will not last long.
see also
- If - it is very important to distinguish sore throat from injury.
- In addition to training, there is also...
- We consider 5 methods.
- Also note
Summer is just around the corner...
Sexy buttocks and toned thighs are a necessary and sufficient condition to feel your best even in the most revealing bikini.
And you don’t have to go to an expensive gym, because you can work on yourself at home.
All you need is 20 minutes a day and an irresistible desire to be better.
If over the winter they have somewhat lost their decent appearance, then below is a set of exercises that will help tighten the muscles of the thighs, buttocks and legs.
So, let's begin!
First of all, you need to warm up. This is a fundamental point for both the safety of training and its effectiveness.
Perform alternating knee raises, shin curls, shallow squats and bends - all for 2-2.5 minutes.
As a result, your breathing should become a little faster, a feeling of warmth throughout your body, as well as an irresistible desire to move mountains.
Finish the warm-up with a small stretch of the back, gluteal muscles, front and back of the thighs - 10 seconds each.
♦ Exercise No. 1. Tilts
Stand straight with your feet slightly wider than shoulder-width apart.
Now lean down, not forgetting about your posture.
Bend over until 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: Always focus on the fact that you are not pulling your body up using your back muscles. This is not only wrong, but also dangerous. The back muscles keep the body straight, and the gluteal muscles lift it.
♦ Exercise No. 2. Squat
Place your feet shoulder-width apart or slightly wider.
As you inhale, begin to squat, moving your butt back, as if you were 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 deeply as possible (the lower you go, the more your buttock muscles will work). Make sure your back remains straight and your knees do not protrude beyond your toes.
♦ Exercise No. 3. Jump squats
Place your feet shoulder-width apart and straighten your back.
The squat is done while inhaling. Lower yourself until parallel with the floor. You can go a little lower, the main thing is to watch your feelings.
As you exhale, you need to make a powerful jump up, pushing off with your full feet. Try to jump as high as possible, your hips should “spring” as much as possible.
Once your feet have fully touched the floor, squat down again. Repeat squat jumps 4 sets of 12 times.
Advice: It is especially important to control your landing: try to plant both feet on the floor at the same time. You should land on slightly bent legs (as softly as possible) and immediately go back into another squat.
♦ Exercise No. 4. Bulgarian squat
Stand with your back to a chair (armchair, sofa).
Place one leg on the chair and take a step forward with the other. Keeping your back straight, squat 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 the starting position. Do 4-5 sets of 10-12 repetitions on each leg.
Tip: It's important to take a big step in this exercise to take the pressure off the front of your thighs and onto your butt. The knee should not go beyond the line of the toes during a squat.
♦ Exercise No. 5. Plie squats
Place your feet wider than your shoulders and turn your toes at a 45-degree angle.
Keeping your back straight, slowly squat down, and then just as slowly return to your original position. In addition to the buttocks, this exercise trains the internal thigh muscles, which are very weak in most girls.
Perform 4-5 sets with 10-12 repetitions.
Advice: Make sure that your knees do not protrude beyond your toes and are directed along the line of your feet, and your back remains straight. And don’t forget: to pump up your buttocks, you need to squat as deeply as possible.
Exercise No. 6. Lunges
Stand straight, place your feet slightly narrower than shoulder width.
Step forward and squat until your thigh is parallel to the floor. At the same time, the shoulders are straightened and the arms are lowered. Performed in steps along the room, using both legs. The working leg (the one in front) is the center of gravity and bends 90 degrees.
Stand up, pushing through your heel and bringing your back leg forward (now this is the working leg).
Perform 4-5 sets of 20 such steps.
Advice: Make sure your back remains straight and does not lean forward. This exercise involves not only the muscles of the buttocks, but also the front surface of the thigh.
♦ Exercise No. 7. Swing back on the floor
Advice: While performing this exercise, pause at the top point, trying to contract the muscles as much as possible.
♦ Exercise No. 8. Shoulder bridge
Advice: As you rise, pause at the top point, trying to squeeze your buttocks as much as possible.
♦ Exercise No. 9. Burpee
Starting position: standing, arms along the body. Perform a full squat, placing your center of gravity on your toes.
Take a lying position, and then return to a full squat and jump to the starting position.
Perform 3-4 approaches for the maximum number of repetitions.
Advice: In order to achieve the best result, perform the exercise as quickly as possible (without pauses) and correctly. An important aspect: control your well-being. If your heart starts to “jump out”, you feel nausea or other unpleasant symptoms, you should stop doing the exercise.
At the end of your workout, be sure to stretch all the muscles you worked, as well as your back and neck. It is better to hold each pose for up to 20 seconds, while restoring your breathing and relaxing. This will only take about three minutes, but will help maintain muscle flexibility and elasticity after exercise, and will also speed up the elimination of lactic acid.
Good luck!