Legs like from the cover... Exclusively on your own

Legs like from the cover...

According to statistics, excess weight and even cellulite are not the most exciting topics for women. Ugly legs are what really makes many people give up on short skirts and dresses. Believe it or not, in most cases all problems can be solved within a few months, and surgery has nothing to do with it. To do this, it is enough to work with individual muscle groups using special exercises.

GOAL: TO GET RID OF THE GAP BETWEEN THE HIPS

Some thin-boned women have a large gap between their thighs when standing with their knees connected. It can be reduced by performing special exercises to strengthen the hip adductors. Perform them every other day for 10-15 minutes.

EXERCISE 1. Lie on your back, bend your legs at the knees and spread them apart, without lifting your feet from the floor and from each other. Try to bring your knees together, applying strong resistance with your hands, then spread your legs apart again. Repeat 8-10 times for 2-3 approaches.

EXERCISE 2. Lie on your back, bend your knees. Place the ball between your knees and squeeze it with your feet for 7 seconds. Do 4-5 approaches.

EXERCISE 3. Lie on your back with your legs straight. Place the ball between your feet and squeeze for 5 seconds. Do 3-4 approaches.

EXERCISE 4. Stand on a tiled floor or linoleum in socks, feet shoulder-width apart, connect your legs without lifting your feet from the floor, as if sliding along it. At first, when performing the exercise, you can hold on to the back of the chair. Repeat for 10-15 minutes.

GOAL: TO GET RID OF THE GAP BETWEEN CALVES

Very often, legs look crooked precisely because of undeveloped muscles on the inner surface of the calves. To get rid of this, you need to increase them.

EXERCISE 1. Get on your knees. Spread your legs below your knees to the sides and sit on the floor between them. Repeat 20-30 times in 3 sets.

EXERCISE 2. Stand straight, feet wider than shoulder width. Squat down, trying to bring your knees together. Repeat 20-30 times in three sets.

EXERCISE 3. Sit on the floor with your legs straight out in front of you. Turn your feet first with your toes outward, then inward as close to the floor as possible. Repeat 40 times.

EXERCISE 4. Sit on a chair with a towel on the floor in front of you. Place your feet on it and move your toes so as to gather the towel into folds. Then use your feet to straighten it back out. Repeat 10 times.

GOAL: TO MAKE CALVES MORE GREAT

Even women who are not overweight sometimes have too voluminous calves. The reasons may be an incorrectly selected set of physical exercises, and even high-heeled shoes. In this case, the lower part of the calves, as a rule, remains thin, and as a result, the legs look like bottles. This imbalance can be eliminated by performing exercises to stretch and relax the calf muscles 1-2 times a day for at least 5 minutes.

EXERCISE 1. Stand up straight, put your feet together, lower your arms along your body. Do partial squats, trying to seem to spring on your legs. Do not lift your heels off the floor. Do this for three minutes.

EXERCISE 2. Sit on the floor, stretch your legs straight in front of you, and support your hands behind you. First, bend your legs one at a time, sliding your feet along the floor and trying to reach your buttocks with your heels. Repeat 20 times for each leg. Then do the same exercise, but bend both legs at the same time. Repeat 15 times.

EXERCISE 3. Stand up straight. Move your straight leg back slightly so that it rests on your toes. Gradually, springing, pull your heel towards the floor as much as you can. Repeat the exercise from the very beginning for each leg 15 times.

GOAL: INCREASE THE VOLUME OF CABIRS

According to statistics, women who suffer from excessive thinness of their legs are no less than those who are concerned about