Slim, beautiful legs are the goal of many women. In order for them to be toned, with no cellulite, it is enough to perform such a workout 1-2 times a week. If your goal leg weight loss, you will have to do it 3-4 times a week to get fast results.
A few important tips for a start:
1. Exercises should be done on an empty stomach, preferably in the morning, but you can also do it at other times. After a set of exercises, you should not eat or drink coffee for 1.5 hours. You can drink water or tea with no sugar.
2. Workout in a sports top or outfits that will support your breasts – there will be many jumps.
3. You will need a rope. Any will do, but be sure to adjust it to your height.
4. Be sure to have an open bottle of clean, gas-free water near you – if you feel thirsty – quench it. In order not to waste time on a trip to the kitchen, it is better to prepare everything ahead. It’s not just to keep you from getting distracted by thirst, the water during physical activity helps you lose weight more quickly.
1. Start with a simple footlift to your toes, legs together and parallel feet. Hold for 10 seconds when you reach the top. Always make sure that your knees are in. 30 reps. Then put your feet shoulder width apart, and do 30 more.
Now let’s complicate the exercise. Feet still at shoulder width, arms locked in front of you, on your waist or loose. Get up on your toes and squat until a 90-degree angle approximately (i.e. hips parallel to the floor). Do it slowly without losing balance. Back straight. During the squat, lean your body forward slightly, hips go backward. 15 reps, 30 seconds rest, then do it again.
Now let’s move on to the fat burning part. It will require a rope. Make at least 50 jumps. Then jump with alternate landing (1 jump – landing right, 2 – both, third – left foot). Do at least 50 reps.
Jumps will have a positive effect not only on your legs but will also tighten your abdomen.
We start with bends on straight legs. 20 reps with feet together, 20 – with feet at shoulder width.
Then do 30 squats (feet shoulder width apart, arms stretched forward), then go straight to Scissors.
Now, the final part of the training is significantly important. For your muscles to be beautiful and legs in good shape, the muscles should be stretched after all the exercises. To do this, you need 2 simple but effective exercises. For better effect, you can also use, you can also use ballerina bar
The first one is the fold. Sit down on the floor and stretch your feet forward. Bend over and reach for the toes. Then – inclinations alternately to each leg. The stretching time is at least 5 minutes.
Such a workout helps make legs slender, get rid of unnecessary volumes and makes gait more elegant.