17 exercises for slender legs
Author: Lisa Jay Davis
In pursuit of a beautiful and slender figure, everyone wants to make their legs slim. From the point of view of contour modeling, the figures of the hip and buttock are among the most problematic anatomical zones, but we should not be afraid – we have training for them that can be used at home, in the gym, in the park, and in general, anywhere. For some exercises, you may need a partner who will support or insure. If you plan to perform all the proposed exercises, we recommend starting with the lower limit of the recommended number of repetitions. Look, learn and try – you will feel a burning sensation in the muscles and bring your legs into a magnificent shape!
A great choice for the first exercise of any training of the hips and buttocks. In the slow movement involved all the muscles of the legs, especially the quadriceps and the muscles of the hamstrings, and at the top point a significant load falls on all the gluteal muscles.
Lay down on the floor or on a gym mat, bend your knees, stop in the floor with your feet. Place your feet shoulder width apart. On inspiration, push away from the floor with your heels and slowly rise to the position of the bridge. Start from the coccyx and gently lift your back over the floor. Ascend the bridge, pause for a couple of seconds. On exhalation, lower your back, the vertebra behind the vertebrae, until the coccyx touches the floor. You can perform from 10 to 30 repetitions (depends on how many exercises in your workout).
Paddle pelvis is an excellent exercise for strengthening the buttocks and working out the pelvic floor muscles. It is also effective from the point of view of prophylaxis of prolapse in older women. But this is not a lightning nod of the pelvis. To connect the gluteal muscles, you need to perform movement very smoothly and not allow quadriceps and hip flexors to participate.
Lie on your back, put your feet on the width of your shoulders and go to the low bridge, lifting the buttocks and lower back above the floor (the upper back remains on the floor). Slowly rotate the pelvis in such a way that the coccyx tilts upward, and the loin still does not touch the floor. Return the pelvis to the neutral position and repeat from 10 to 30 times.
Before you is a complicated version of the ascent of the buttocks from the prone position. It will require a training bench and a bar with pancakes from 5 to 10 kg (depending on your capabilities). The rise of the buttocks with the bar is accentuated by working the buttocks with the participation of all the muscles of the legs. Due to the location of the rod, the abdominal muscles feel the load.
Rest in the bench with your back at the level just below the shoulder blades and put the bar on the pelvic area (use a towel as a padding so that the bar does not press on the bone). Grasp the neck with the upper grip and gently tear the buttocks off the floor. Generate an effort from the trunk and heels to lift the pelvis just above the knee level (if possible). Then slowly return to the starting position and repeat from 10 to 30 again depending on the level of preparation.
Squats with a jump (a variation on the theme of traditional sit-ups) is one of the most intense exercises. It will make your heart jump out of your chest (in a good way).
We start from the position of the bar – the press is strained, the inside of the thigh and the muscles of the buttocks too, the feet rest against the floor. With one jump, move the stops to your hands and jump up. During the jump, spread your legs apart so that they land on the sides of the gym mat. Sit down, and then with one jump move your legs back and return to the position of the bar. Repeat 10-20 times.
During the bending of the trunk with rotation, you not only work out the muscles of the legs, but also connect the oblique muscles of the abdomen.
Stand upright, legs together, hands on each side. Jump and spread your legs apart. Simultaneously bend the legs, tilting and rotating the body to the side. With your right hand, touch the floor near the left foot. Jump, return to the starting position and repeat, changing hands and sides of the slope. Perform from 10 to 20 repetitions.
Another great exercise for many muscle groups. It involves the buttocks, hands, the outer surface of the thigh and oblique abdominal muscles. Plus, it raises the heart rate.
Stand on the edge of the fitness mat and jump to the left. Land on the left foot, right back. Simultaneously, swing your hands in the direction of the opposite leg. If you land on your left leg, move your right arm toward the left leg and vice versa. Repeat the move from 10 to 20 times.
This movement is similar to simple and habitual squats with a jump, it involves the buttocks, quadriceps and muscles of the shins. The muscles of the trunk must be kept tight all the time, as this is necessary to maintain balance.
Begin the exercise in deep squatting, stops are deployed on 2 and 10 hours. Hands hang down to the floor between the legs (in a frog pose). After jumping, relax your arms and legs. After landing, again sink into a deep squat with hands hanging to the floor. Repeat from 10 to 20 times.
Exercise is named after a diamond, the shape of which repeats the movement of arms and legs during movement.
Take a standing position, feet shoulder width apart, hands on each side. Tighten the muscles of the trunk (by itself this will not happen, but it is very important to avoid injury), swing your hands up and jump. The palms should look at each other, hands should be bent at the elbow joints, touching the fingertips (the shape of the diamond). During the jump, the knees are turned outward and bent, the soles of the feet touch, and the legs also form a diamond shape. Land so that the feet are located on the width of the hips and look forward, repeat. Having done from 10 to 30 repetitions, you will certainly feel how your muscles work.
Remember how in the childhood a physical education teacher asked you, "how high can you jump?" Jumping really makes the muscles of the thighs burn and, with a certain number of repetitions, successfully model their contours.
In the initial position, the legs are slightly bent at the knees, the feet are parallel and are located on the width of the thighs. Tighten the abdominal muscles and lean slightly down. Then swing your hands and jump. Try to jump high enough that your legs fully straightened. After landing, slightly bend your legs in the knee joints and repeat the exercise without pausing. Make sure that your toes are facing forward, and your knees are at the level of the second finger (following the large one) to avoid injury. Do from 10 to 30 repetitions, depending on your abilities and endurance.
Squat squats are an excellent choice for shifting the emphasis on the lower fascicles of the gluteal muscles and the inner surface of the thigh. As a bonus, when properly performed, the pelvic floor muscles are involved, which is not easy to reach.
In the standing position, the legs are widely spaced (about 80 cm or meter, depending on your height), the feet are facing outward. Pull the coccyx under you and strain the lower abdominal muscles. Starting to squat, imagine that the spine slides down an imaginary wall behind you. This should help you to keep the coccyx in the right position. Try to put the legs wide enough so that at the bottom of the trajectory the knees are located almost above the ankle joints. While squatting, raise your hands in front of you for balance. Make sure that there is no deflection in the lower back, and keep your back straight for the whole squat. Repeat squatting from 10 to 30 times.
With the help of the appropriate devices, every man can perform complex squats with a pistol. In the exercise involved quadriceps, buttocks and leg muscles, it gives noticeable results.
Using a rope or TRX training belts as a fulcrum, stand on one leg. Pull the other leg in front of you and lift it as high as you can without discomfort. Tighten the abdominal muscles, move your shoulders down and back and sit on one leg. The bent knee should be exactly above the ankle joint. Squatting, do not let the straight leg touch the floor. When the buttocks touch the floor (or almost touch), the free leg should be parallel to the floor a few centimeters above the surface. Slowly rise, pushing the heel, make sure that the knee and shin do not go far ahead. Do from 10 to 15 repetitions on each leg and feel the burning sensation in the muscles.
This version of the traditional sit-ups of the goblet raises the already hard squats to a whole new level. They study the deep muscles of the gluteal region and legs, and at the same time load the arms and muscles of the trunk.
Become a pose "granite" (feet at a width of a meter and turned outward), holding a weight or dumbbell at the chest level. Connect the abdominal muscles, squat as deeply as possible. Align the body, perform bending on the biceps with both hands: touch the projectile floor and lift it to the chest. Take care not to swing back and forth on the heels while lifting the projectile. And do not use the impulse for this: if it's hard, reduce the weight better. Continue to remain in a deep squat after lifting the biceps. Slowly move the weight to one side, allowing the torso to follow it. Then transfer the projectile to the other leg, keeping the balance. Returning to the central position, rise and repeat. Perform from 10 to 20 repetitions, or as much as you can with the right technique.
Sumo squats with dumbbells – a modified version of the goblet sit-ups. Instead of holding a massive dumbbell in the center of the chest, as in goblet squats, you will use two dumbbells (one in each hand). In the exercise involved gluteal muscles, which you so want to tighten and make elastic, as well as the quadriceps and muscles of the back of the thigh.
Stand upright, feet at a width of 60 cm to a meter. Take dumbbells at one end so that they hang down. Tense the muscles of the trunk and slowly sit down, lowering the fifth point as low as you can without shifting the center of gravity forward. It should be at the level of your heels. When the dumbbells touch the floor, push off the heels and return to the starting position. Repeat from 10 to 20 times.
After intensive training of legs with the help of all kinds of sit-ups, side attacks continue to work on the buttocks and quadriceps, but from a different angle, offering the muscles a slightly different version of the load.
From the starting position (standing, legs together), make a right leg to the side. Transfer the center of gravity to the right leg and bend it in the knee, the left leg is straightened. Push your right foot to return to standing position, legs together. Move carefully, control the movement, do not use the impulse to return to the standing position. Make 10-20 with every foot.
Pretzel is one of those insidious exercises that give a very serious load to the zone, which is difficult to work out: the external parts of the buttocks. Follow the technique to make sure that the external parts of the gluteal muscles are involved in the exercise. Change the position of feet and legs, based on the degree of your flexibility.
Sit on the floor or gym mat. The left leg is bent, the heel looks in the direction of the buttocks. The right leg is bent in the same direction, the heel almost touches the upper quadriceps of the left leg. Hands and chest are facing toward the right leg. The ischium bones are located on the floor. Gently lift the left knee above the floor, holding the left foot on the ground. Lower your knee. Do 30 repetitions, and then change your legs.
The fire hydrant is a terrific exercise with the removal of the leg, in which the external parts of the buttocks and thighs participate. It also promotes the stretching of the hip joints and the inner surface of the thigh.
Stand on all fours, straighten your leg in the ankle joint. Place the knees directly under the hips, and the shoulders – above the hands. Legs are at the width of the hip joints. Connect all the muscles of the trunk and, keeping the right angle in the knee joint, slowly lift the right leg and take it to the side. Keep the angle of bending in the knee throughout the entire movement and lift the leg until it is at the height of the hip joints (or as high as you can without deviating in the opposite direction). The muscles of the abdomen must be kept tight all the time so that the hip joints remain immobile. Do not slouch in the shoulders, keep your neck straight, and the chin – at the same distance from the shoulders. The leg that stands on the floor is in an upright position, actively use the abdominal muscles to hold it in this position. Do from 10 to 30 repetitions with each foot.
Makhi foot is an excellent exercise for the back of the thigh, an excellent choice for completing the workout (although it can be done at any stage of the workout).
Stand on all fours, straighten your leg in the ankle joint. Level your knees just under your hips, and your shoulders – above your hands. Legs are at the width of the hip joints. Include all the muscles of the trunk and, keeping the right angle in the knee joint, slowly lift the right leg back and up, bending the foot. Raise your leg as high as you can without sagging in your lower back or shoulders. The abdominal muscles should be in a tone to keep the hip joints motionless during the entire movement. Do not allow the second leg or thigh to deviate from the raised leg. Lower your right foot onto the gym mat and make from 10 to 30 repetitions with each foot.
Have you already used any of the proposed exercises in order to make your legs slim? What did they produce? What other exercises do you use? We also would like to know your opinion and hear recommendations regarding other exercises that helped you pull up and adjust the gluteal area. Leave your comments, advice and questions!
"Tear your ass off the floor" – smiled!