How to give foot relief and resilience? Perform exercises for the legs!

What female feet are considered beautiful ? First, attention is given to parameters such as length and shapely legs . If the legs are proportional to growth and are not burdened by a lot of fat , in the absence of pathological deformation ( bending) of these legs can be called beautiful.However, you can make them even more beautiful . Today in fashion " athletic legs ." Even top models now prefer not to sit on a strict diet , and spend a lot of time in the gym . After all, by today's standards are raised beautiful legs with muscle development ( in moderation, of course ) .Have beautiful legs must be present in the volume of the lower leg. Calves must be filled , the front side hip - strong and rounded , and internal - taut and toned . Relief, circularity , elasticity and tone to help achieve leg exercises .

Exercises for beautiful feet need to perform regularly - at least 2-3 times a week. Advisable to purchase dumbbells at least 1.5-3 kg. For some of the exercises can be used for weighting the feet. Will also need a mat for fitness.

The proposed complex includes exercises to work through areas that form the beauty of the legs: the calves and shins, quads, inner and outer thigh. If the legs are thin, thanks to the exercises they will get the desired roundness. Full legs become more clear and flexible. Bonus: doing some of these exercises for the legs, you will simultaneously engage the muscles of the buttocks, which will strengthen and round them off. 

Set of exercises for beautiful legs 

Standing leg exercises 

Exercise for the legs 1. Let's start with the calves and shins. 

Starting position: stand up straight, leaving the distance between the feet 10-15 cm holding dumbbells.

Execution: at the expense of time slowly rise on your toes, keeping your back straight. Hands do not move and continue to dangle along the body. At the expense of lower two feet on the floor. Again and again to climb down. Repeat 30 times approx. It is important to do the exercise slowly, concentrating on the sensations in the calf muscles. 

To increase the load on the calf muscles, the heel is not lowered to the floor and leave them in a couple of centimeters above it.

Exercise for the legs 2.  

Another exercise is to work out the calves. It is similar to the previous one, but is performed while sitting.

 

Starting position: sit on a low chair, bench or fitball (with fitball increase efficiency, since it is necessary to keep the balance). The distance between the feet in 10-15 cm knees bent at a right angle, thighs parallel to the floor. Hands with dumbbells put on his knees. 

Execution: at the expense of time to pull your heels off the floor, lifting his feet at the toes. Knees should be raised as high as possible. At the expense of two lowered heel on the floor. Done slowly and smoothly. Repeat 40-60 times, dividing that number by 2 approaches.

Exercise for the legs 3 .  

This exercise is effective for calves and thighs, and buttocks.

Starting position : stand up straight , place your feet as much as possible , socks dissolve in hand and take a deep squat . Ideally, your thighs parallel to the floor while bending the knees should be at a right angle. Hand put on the belt .Execution: at the expense of time to pull the heel from the floor , turning the feet at the toes . The position of the squat is maintained. At the expense of two lowered heel on the floor. Repeat Calf Raises without leaving the squat position . 30-40 do calf raises , dividing that number by two approaches .

Exercise to be performed slowly, but rhythmically , with power and concentration on the sensations in your leg muscles .

Exercise for the legs 4 .

 This side lunges, useful for leg muscles , front and inner thigh , buttocks .Starting position : stand up straight , feet shoulder width apart , hands on his belt .Execution: at the expense of one lunge to the right side , bending your right leg at the knee and moving her body weight. Make sure that the leg was bent at a right angle - the knee in any case should not exceed sock feet. Left leg in a lunge to the right side fully stretched .

The lower you sit down into a lunge, the greater the benefit. If the dumbbell, then lunge at lean down and touch the floor dumbbells gripped in his hands.

Lunge to the right side and moving the weight on the right foot, to survive a short pause of 1-2 seconds and return to starting position. Repeat the same for the left leg lunge.

Lunges alternate right and left. Make a total of 15-20 lunges on each side. 

Leg exercises on the mat 

Exercise for the legs 5. 

We proceed to the inner thigh.

Starting position: lie on your side. Head put on an outstretched hand or lean and prop his head by hand. Bend the leg located at the top, and make it forward, setting himself. Meanwhile the body is a straight line. Sock lower legs to direct themselves. 

Execution: at the expense of time to slowly raise the lower leg at the expense of two omitted. Need to raise as high as possible. This should be done slowly, smoothly, straining muscles running feet. To enhance the load when lowering should not put your foot on the floor.

The number of repetitions depends on your body. Exercise should be done until then, until the burning sensation in the muscles of the inner thigh running feet. Then you need to lie on the other side and repeat the exercise for the second leg.

 Exercise for the legs 6.  

Another exercise for the inner thigh.

 

Starting position: put a chair and lay on its side so that the feet were under the chair. Upper leg to throw on the seat. Toes to pull on itself.

Execution: lift his leg beneath the chair. Exactly on the side of the body - to keep the balance, you need to strain the press. Upgrades should be done slowly, with effort. Run to a burning sensation in the inner thigh muscles working legs. Then change position and repeat the exercise with the other leg.

Exercise for the legs 7. 

This exercise is called "Scissors", it strengthens the muscles of the legs and lower press. Particular emphasis is placed on the muscles of the inner thigh.

Starting position: lie on the mat back down, put your hands under your buttocks, palms down, shoulders off the floor and lift your feet to a height of about 30 cm, pulling socks.

Execution: keeping the original position , tense cross legs . First one leg above, then another , then there legs crossed alternately .Crossing made ​​vigorously and fairly quickly, but with the voltage and power, and not easily and gently. Legs and press all the time tense. Make about 60 crossings , dividing that number by two approaches .

Exercise for the legs 8. 

 Now work on the outer surface of the thigh.Starting position: lie on your side , lean .Execution: lift his leg located at the top . The main attention is focused on the external surface of the thigh muscles working feet : upgrades should be done slowly , with effort , burning feeling in these muscles. Make 30-40 ups and repeat the exercise with the other leg .

 Exercise for the legs 9.

 And yet another " Scissors ".Starting position: lie on your back , arms extended along the body. Raise straightened legs so that they were with the body almost a right angle. Socks pulled up.Execution : Slowly reduce tensions and raise legs when you mix a little cross . Raising the legs should be as wide as possible . First the details about 30 - dilutions with elongated toes . Then you need to pull socks over and do another 30 crosses. Should focus on the muscles of internal and external thighs ( in the mix - on the inside , at a dilution - on the outside ) .

 Exercise for the legs 10 . 

 Cost to complete this exercise set for the feet.Starting position: lie on your back , lift straight legs at a comfortable height.Execution: just shake your feet raised as if they want to shake off water droplets or relieve stress after a heavy load .Shake as long as you do not get bored. Alternate small and large shaking, fast and smooth .What is useful exercise? This rhythmic massage that improves microcirculation and lymphatic flow. When shaking occurs lymph drainage - it saves your feet from swelling and cellulite. Muscles get more power and quicker to come to the desired shape.

Additional exercises for the legs

During the day , as soon as possible , walk on toes . When walking on toes you create a burden on all the leg muscles - this is particularly effective for the calves and buttocks.Very useful for the legs jumping . Want beautiful legs ? Buy a rope and jump at any time when there is a mood .If you spend much time sitting at school or work to arrange their legs fizkultminutki . About once an hour doing a light " invisible " exercise. Starting position: sitting on a chair , knees bent , feet flat on the floor . Exercise: Keep your socks and lower 30-40 times . Then tear off and lower the heel - also 30-40 times . Splay and knees 30-40 times . Do these " invisible " exercise freely and easily . Try to remember them every hour until sit at work or school .