Seven exercises by ballerina Lotta Berk for beautifully shaped legs and a toned butt. How to “make” beautiful legs: the most effective exercises Beautiful legs exercises at home

Which women's legs are considered beautiful? First of all, attention is paid to such parameters as the length and slenderness of the legs. If the legs are proportional to the height and are not burdened with a large amount of fat, then in the absence of pathological deformations (curvatures), these legs can already be called beautiful.

However, you can make them even more beautiful. Today, “athletic legs” are in fashion. Even top models now prefer not to go on strict diets, but to spend a lot of time in the gym. After all, by today's standards, sculpted legs with developed muscles (in moderation, of course) are beautiful.

Beautiful legs should have volume in the lower leg area. The calves should be full, the front of the thigh should be strong and round, and the inner thigh should be toned and firm. Leg exercises help achieve relief, roundness, elasticity and tone.

Exercises for beautiful legs should be performed regularly - at least 2-3 times a week. It is advisable to purchase dumbbells of at least 1.5-3 kg. For some exercises, you can use leg weights. You will also need a fitness mat.

The proposed complex includes exercises to work on the areas that shape the beauty of the legs: calves and shins, quadriceps, inner and outer thighs. If your legs are thin, then thanks to exercise they will acquire the desired roundness. Fuller legs will become more defined and toned. Bonus: By doing some of these leg exercises, you'll be working your legs at the same time, which will help you strengthen and round them.

A set of exercises for beautiful legs

Standing leg exercises

Leg exercise 1. Let's start with the calves and shins.

Initial position: stand up straight, leaving a distance of 10-15 cm between your feet. Dumbbells in your hands.

Performance: at the count of times, slowly rise onto your toes, keeping your back straight. The arms do not move, but continue to hang freely along the body. On the count of two, lower your feet to the floor. Rise again and fall again. Repeat approximately 30 times. It is important to perform the exercise slowly, concentrating on the sensations in the calf muscles.

To increase the load on the calf muscles, the heels are not lowered to the floor, but left a couple of centimeters above it.

Leg exercise 2. Another exercise to work your calves. It is similar to the previous one, but is performed while sitting.

Initial position: sit on a low chair, bench or fitball (with a fitball, efficiency will increase, because you will have to maintain balance). The distance between the feet is 10-15 cm. The knees are bent at a right angle, the thighs are parallel to the floor. Place your hands with dumbbells on your knees.

Performance: At the count of times, lift your heels off the floor, lifting your legs onto your toes. The knees should rise as high as possible. On the count of two, lower your heels to the floor. Perform slowly and smoothly. Repeat 40-60 times, dividing this amount into 2 approaches.

Leg exercise 3. This exercise is effective for calves, thighs, and buttocks.

Initial position: stand up straight, spread your legs as wide as possible, point your toes out to the sides and do a deep squat. Ideally, your thighs should be parallel to the floor, with the bend at your knees forming a right angle. Place your hands on your belt.

Performance: At the count of times, lift your heels off the floor, moving your feet to your toes. In this case, the squat position is maintained. On the count of two, lower your heels to the floor. Repeat calf raises without leaving the squat position. Do 30-40 calf raises, dividing this number into two approaches.

The exercise should be performed slowly, but rhythmically, with strength and concentration on the sensations in the leg muscles.

Leg exercise 4. These are lateral lunges, useful for the muscles of the lower leg, the front and inner thighs, and buttocks.

Initial position: stand straight, feet shoulder-width apart, hands on your waist.

Performance: Lunge to the right side for a count of one, bending your right leg at the knee and transferring your body weight to it. Make sure that your leg bends at a right angle - your knee should never go beyond your toe. When lunging to the right side, the left leg is fully extended.

The lower you squat in the lunge, the greater the benefit. If you are performing an exercise with dumbbells, then when lunging, bend down and touch the floor with the dumbbells held in your hands.

Having lunged to the right side and transferring your weight to your right leg, you need to take a short pause of 1-2 seconds and return to the starting position. Repeat the same lunge for the left leg.

Alternate lunges to the right and left. Do a total of 15-20 lunges in each direction.

Leg exercises on the mat

Leg exercise 5. Let's move on to the inner thigh.

Initial position: lie on your side. Place your head on your outstretched arm or lean on your elbow and support your head with your hand. Bend the leg on top and bring it forward, placing it in front of you. In this case, the body is a straight line. Point the toe of your lower foot toward you.

Performance: Slowly raise your lower leg for a count of one, and lower your leg for a count of two. You need to raise it as high as possible. This should be done slowly, smoothly, tensing the muscles of the working leg. To increase the load, do not put your foot on the floor when lowering.

The number of repetitions depends on your body. The exercise should be done until a burning sensation appears in the muscles of the inner thigh of the working leg. After this, you need to lie on the other side and repeat the exercise for the second leg.

Leg exercise 6. Another exercise for the inner thigh.

Initial position: put a chair and lie on your side so that your feet are under the chair. Place your upper leg on the seat. Pull your toes towards you.

Performance: lift your leg under the chair. The body is flat on its side - to maintain balance, you need to tense your abs. Lifting should be done slowly, with tension. Perform until the muscles of the inner thigh of the working leg burn. Then change position and repeat the exercise for the other leg.

Leg exercise 7. This exercise is called “Scissors”, it strengthens the muscles of the legs and lower abs. Particular emphasis is placed on the muscles of the inner thigh.

Initial position: Lie on the mat with your back down, place your hands under your buttocks, palms down, lift your shoulders off the floor and raise your legs to a height of about 30 cm, with your toes extended.

Performance: holding the starting position, cross your tense legs. First one leg is higher, then the other, that is, the legs cross alternately.

Crossings are done energetically and quite quickly, but with tension and force, and not lightly and softly. Legs and abs are tense all the time. Make approximately 60 crosses, dividing this number into two approaches.

Leg exercise 8. Now work on the outer thigh.

Initial position: lie on your side, lean on your elbows.

Performance: lift the leg on top. The main attention is concentrated on the muscles of the outer thigh of the working leg: lifting must be done slowly, with tension, feeling a burning sensation in these muscles. Do 30-40 lifts and repeat the exercise for the other leg.

Leg exercise 9. And another “Scissors”.

Initial position: Lie on your back, arms extended along your body. Raise your straightened legs so that they make almost a right angle with your body. Pull out your socks.

Performance: Slowly bring your tense legs together and spread them apart, slightly crossing them when bringing them together. You should spread your legs as wide as possible. First, approximately 30 extensions are done with the toes extended. Then you need to pull the socks towards you and make another 30 crossings. You should concentrate on the muscles of the inner and outer thighs (when flattening - on the inner, when spreading - on the outer).

Leg exercise 10. This exercise is worth completing the leg complex.

Initial position: Lie on your back, raise your legs straight to a comfortable height.

Performance: just shake your raised legs as if you want to shake off drops of water from them or relieve tension after a heavy load.

Shake for as long as possible until you get tired of it. Alternate small and large shaking, fast and smooth.

How is this exercise useful? This is a rhythmic massage that improves microcirculation and lymph flow. When shaking, lymph flows out - this relieves the legs from swelling and swelling. The muscles receive more nutrition, which means they get into the desired shape faster.

Additional leg exercises

During the day, whenever possible, walk on your toes. When walking on your toes, you create stress on all the muscles of your legs - this is especially effective for your calves and buttocks.

Jumping is very good for your legs. Do you want beautiful legs? Buy a jump rope and jump any time you feel like it.

If you spend a lot of time sitting studying or working, arrange physical exercises for your legs. Do light, “inconspicuous” exercises about once an hour. Starting position: sitting on a chair, legs bent at the knees, feet on the floor. Execution: tear off and lower your socks 30-40 times. Then lift and lower your heels - also 30-40 times. Extend and retract your knees 30-40 times. Do these “invisible” exercises easily and freely. Try to remember them every hour while you sit at work or study.

A slim and athletic figure is the dream of almost every girl. 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.

We have put together a set of exercises for you that will help tighten the muscles of your thighs, buttocks and legs. So, let's begin!

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 reps on each leg.

Advice: It's important to take a big step in this exercise to take the pressure off the front of your thighs and onto your glutes. 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 of 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 of these 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

• While kneeling, place your palms on the floor.
• Bend your leg and lift it up as much as possible, return to the original position. Use weights as additional load. So 4-5 sets of 30-40 repetitions.

Advice: While performing this exercise, pause at the top point, trying to contract the muscles as much as possible.

Exercise No. 8. Gluteal bridge

• Lying on the floor, bend your legs and place them shoulder-width apart.
• In this position, raise and lower your pelvis. To complicate the exercise, you can stretch one leg or put something heavy on your hips. Perform the exercise 4-5 sets of 25-30 repetitions.

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 begins to “jump out”, you feel nausea or other unpleasant symptoms, you should stop doing the exercise.

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

Glorified by the classics, this part of the female body always attracts attention and arouses the admiration of the male sex. The beauty of women's legs largely depends on their constitution - thickness, length, straightness of bones, etc. Of course, you cannot change these characteristics. But it is quite possible to strive for the ideal and improve your legs!

With the help of various exercises, you can make your legs slimmer and more harmonious. Choose at least ten exercises you like and do them regularly, then in three to four weeks you will be pleasantly surprised.

1. Run for a minute on your toes, with your chin raised and your back straight.
2. Hands should be on your waist, elbows back, and back arched. Then you need to walk on your toes, without bending your knees, for one minute.
3. Roll from the toe to the entire foot for a minute.
4. Stand on your toes and take a full-foot step, quickly bending and straightening your knee. Do the exercise for three minutes.
5. You need to squat down, keep your knees together, and lean on your hands, then straighten your knees and try to touch your heels to the floor. You need to do this exercise about ten times.
6. You need to lie on your back and stretch your arms along your body. Then quickly pull your knees to your chest, then straighten your legs up and slowly lower them with your knees straight. The exercise should be performed ten times.
7. Place your feet shoulder-width apart and lean forward, touching your palms to the floor without bending your knees. This must be done eight to ten times.
8. Lie on your back and bend your leg, grab the foot of the bent leg with one hand, and rest the other hand on the knee of the bent leg. Then you need to straighten your leg at the knee and bend it again. This exercise must be performed twelve times.
9. You need to lie on your back and raise your legs together with your torso, and touch your toes with your hands. Repeat eight times.
10. Sit on the floor, stretch your arms forward and walk forward and then back on your buttocks.
11. You should lie on your back and extend your arms along your body. Then you need to raise your legs about ten degrees from the floor and stay in that position for three seconds, and then raise your legs eighty degrees up. Do ten times.
12. Lie on your back and imitate riding a bicycle for two minutes.
13. Lie on the floor, slowly bend your knees and pull them towards your chest, then do a “birch” exercise. Do it six times.
14. And here is one of the most effective exercises for the buttocks and thighs. You need to stand up straight and grab the support with your hand, and place your other hand on your belt. Turn your shoulders, and tighten your buttocks and abs. Rise up onto your toes and squat down with your knees apart, remembering to pause for two seconds halfway through. The back must be straight. Do ten squats.
15. Lying on your back, raise your legs at an angle of forty-five degrees, and spread them to the sides, and then cross them. Repeat ten times.
16. Sitting on the floor, stretch your straight legs forward, tilt your torso, trying to touch your straight knees with your chest. Do eight of these bends.
17. Place your hands on the back of the chair and squat, bending your knees and rising onto your toes. The pace needs to be accelerated. Do the exercise for a minute.
18. Lying on your back, you need to swing your arms and legs like a beetle that has been turned over on its back.
19. It is necessary to lie on your stomach and lift the shin of each leg alternately, trying to touch the buttock with your heel. Do this exercise ten times.
20. Lying on your back, press your straight legs together for five seconds, and then relax your muscles.
21. From a standing position, make a wide lunge back with one leg, and then lower your knee at the extreme point. Then rise up, supporting your balance with your hands. Do it twenty times.
22. Stand by a chair and straighten your leg, placing your heel on the back of the chair. Then stretch, raising your arms up. In this position, lower your body onto your leg. Repeat thirty times for each leg.
23. Stand against a wall and slowly squat until the angle between your shins and thighs reaches ninety degrees. Then hold this pose for a few seconds and return to the starting position.
24. Stand straight, legs together, swing first one leg, then the other. Repeat the exercise twenty times for each leg.
25. Lie on your back with your knees bent, then turn your knees outward and then bring them together. Repeat ten times.

If you are just starting to do exercises, then gradually increase the intensity of your training without overloading yourself. Focus on your feet and follow the recommendations.

After doing the exercises it is very good to do self-massage. With light movements, you need to massage the surface of the legs from the toes to the pelvis, then rub, stretch the legs and finish with light stroking.
It is also useful to supplement the set of exercises with hardening: douse your feet with cold water before going to bed. This procedure will relieve fatigue and improve sleep. Of course, you need to start hardening gradually, first rubbing your feet with your hands moistened with cold water.

If you don’t have any time to study, then while doing housework, turn on music and dance to it. If you need to get something from the top shelf of the closet, then stand on tiptoes and stretch as high as possible, and to get something from the bottom shelf, slowly squat down with a straight back. While relaxing on the couch, cross one foot over the other and point your toes forward, then switch feet. In transport and at work, strain the muscles of your buttocks, thighs, and legs in turn - such exercises are not at all noticeable to others. Try not to use the elevator, take the stairs.

Do not forget that slender legs are not only beauty, but also health. Poor blood circulation causes many different diseases, and a person spends most of the time in an upright position and the largest part of the load of the whole body falls on the legs. In addition, slowing blood flow leads to.

Poor blood circulation can be caused by tight clothing, wearing high-heeled shoes, and a sedentary lifestyle. The first signs of impending problems are cramps, swelling, and fatigue in the legs.

How to help your legs?

Firstly, you need to take breaks when sitting for a long time. Secondly, be sure to take long walks. In summer, walk barefoot on grass or sand more often. Third, take a contrast shower. Direct the stream of cold water to your ankles and make circular movements, rising to your thighs. Fourth, use the cream to normalize blood circulation.

If your legs are swollen, then do the following exercise: lie on your back, raise your head up, rest your forearms on the floor, and bend your knees. Then pull one leg as close to your chest as possible, keeping your abdominal muscles tight and your shoulders, back and neck relaxed. You must remain in this position for twenty seconds, then return to the starting position. Repeat ten times for each leg. This exercise improves the outflow of venous blood and shapes the contour of the legs.

The following exercise tones. Stand with your feet shoulder-width apart, raise your arms above your head, and move one leg as far back as possible. Legs should be straight and muscles tense. You need to stay in this position for up to five seconds. Repeat the exercise five times for each leg.

If you have a tendency to accumulate fat in the thigh area, then regularly perform the following exercise. With your feet shoulder-width apart, lift your leg bent at the knee to your chest and hold it with your hand, the other arm should be extended above your head. Stay in this pose for five seconds, then do the same with the other leg. Repeat five times. This exercise improves mobility.

To relieve tension and fatigue from your legs, do this exercise.: Sit in a chair, clasp your hands under your lower thigh, lift your leg toward your chest, and then straighten your leg, feeling the tension in your lower thigh. Stay in this position for fifteen seconds. Repeat twice for each leg. Exercise improves lymph circulation in the legs.

The following exercise removes toxins and gives lightness to your legs. Sit on a chair, raise both legs, bent at the knees, up and stay in this position for ten seconds, then pull your knees even closer to your chest. This exercise helps remove excess fluid from the body and massages the internal organs.

Don't forget that only constant care of your feet will help maintain their health and beauty for many years.

(Photo: Viorel Sima, Glushkova Olga, Viorel Sima, Valua Vitaly, shutterstock.com)

Effective exercises for beautiful legs and buttocks can be performed not only in the gym, but also at home. You can achieve a quick effect by combining two main methods: systematic physical activity and proper nutrition. If a girl has very thin legs, then you can also pump them up with the help of physical exercises.

The most important thing in physical activity is its regularity and correct movement technique. Errors in execution mean not only the lack of the desired result, but also a high probability of injury. At home, you can control yourself by doing exercises in front of a mirror.

Getting better: tightening the muscles of the legs and buttocks

Legs are a female part of the body, especially often attracting the attention of men, so every representative of the fair sex should ensure that her legs are at the highest level: toned and well-groomed. To do this, you need to regularly perform simple exercises to beauty your legs and buttocks at home.

Effective exercises for legs and buttocks

1. Bend forward.

• Starting position: stand straight, feet shoulder-width apart.
• We lean down slowly, maintaining our posture.
• In this case, it is necessary to ensure that when performing the exercise the torso is parallel to the floor.
• Legs should be slightly bent at the knees.
• We perform 4 sets of 10 inclinations.

1. Squats. This is one of the most effective exercises that helps increase the volume of the muscles of the buttocks and legs.

• When doing squats, keep your feet shoulder-width apart and your back straight.
• We take a deep breath and begin to squat, moving our buttocks back slightly (outwardly it looks like you are trying to sit on an invisible chair).
• Squat until your thighs are parallel to the floor.
• To maximize muscle tension, you need to squat as deep as possible.
• As you exhale, we return to the starting position.
• We perform 4 sets of 12 squats.

1. Jump squats.

• Starting position: back straight, feet shoulder-width apart.
• The squat is performed while inhaling, and as you exhale, you should make a powerful jump up.
• We land on slightly bent legs as softly as possible.
• As soon as the feet touch the floor, we immediately begin a new squat.
• We perform 4 approaches 12 times.

1. Bulgarian squat. To perform this exercise, additional equipment will be a small chair.

• Starting position: stand with your back to the chair.
• We put one leg on the chair and take a step forward with the other.
• Start squatting until the thigh of the second leg is parallel to the floor.
• The working leg should be bent at a right angle, and the other leg should be relaxed.
• In order to transfer the load from the front of the thigh to the buttocks, you need to take a big step forward.
• During the movement, the knee should not go beyond the line of the toes.
• We perform 5 sets of 10 repetitions.

1. Plie squats.

• When performing this exercise, the legs are positioned wider than the knees, and the foot is rotated 45 0 from the straight position.
• This movement engages the inner thigh muscles.
• The squat is performed slowly, after which we also slowly return to the starting position.
• The deeper the squat is performed, the greater the load on the buttocks.
• We perform 4 sets of 12 repetitions.

1. Lunges– a basic movement that helps shape the shape of the buttocks.

• We take a step forward with one leg and begin to squat until the thigh is parallel to the floor.
• At this moment, the arms are lowered, the shoulders are straightened.
• The exercise is performed by moving around the room.
• It is very important to ensure that the leg on which the load is placed (i.e., the one in front) bends at a right angle.
• The back is straight when performing transitions.
• We perform 4 sets of 20 steps.

1. Swing back.

• The exercise is performed while standing on your knees, palms on the floor.
• We bend our leg and lift it up as much as possible.
• We hold the leg in the upper position for a while, after which we take the starting position.
• Weighting agents can be used as additional load.
• We perform 4 sets of 40 repetitions.

1. Bridge.

• Legs are bent, shoulder-width apart.
• From a lying position, slowly raise your pelvis.
• We do not lift our shoulders off the floor.
• To make the exercise more difficult, you can extend one leg or put something heavy on your hips.
• We perform 5 sets of 25 repetitions.

1. Burpee– an exercise that involves performing several successive movements.

• Starting position: standing, arms down along the body.
• We perform a squat, transferring the center of gravity to the toes, touch the phalanges of the fingers to the floor, then from this position, take a lying position, after which we return to the sitting position, jumping back to the starting position.
• To achieve maximum results, the exercise is performed dynamically, without stops or pauses.
• We perform 5 approaches with the maximum possible number of repetitions.

1. Walking to higher ground. To perform the exercise, you need a special platform or a low chair.

• Starting position: standing position, arms along the body, or bent at the elbows, shoulders slightly pulled back.
• We stand with one foot on the platform, and then raise the other.
• We perform 4 sets of 10 lifts with each leg.
• Make sure that the supporting leg is bent at a right angle.

This set of exercises helps to effectively work all the muscles, making them elastic and toned. In combination with a proper, balanced diet, you can quickly achieve the desired result, burn excess fat and gain a beautiful figure.

All exercises can be performed either with weights (barbells, dumbbells, and at home, ordinary plastic bottles with water can be used as assistants) or without additional equipment.

Physical exercise is not only beneficial for the female body, but also an impeccable appearance: toned figures, beautiful legs, breasts and buttocks. However, this can only be achieved by regularly performing simple movements and strictly following all recommendations.