TOP 10 EXERCISES ON THE LEGS FOR BEGINNERS

Hips with buttocks are considered a problem area for many girls and women due to the accumulation of adipose tissue, so the emphasis on classes is often made on the lower part of the body. For beginners at home, complexes of low-stress exercises are suitable, which will help tighten muscles and get rid of problem areas without loading the joints.

We offer you 10 simple and safe, but very effective exercises for slender legs and rounded buttocks, which are suitable even for beginners.

The first round of our complex for slender legs consists of swing movements that give an isolated load, which makes the muscles “burn”. These low-grade exercises are enough to get a noticeable result even without squats and lunges. For training, you will need a chair or other comfortable furniture as a support. If it is easy to do with your weight, you can wear weights for the legs.

At first, adjust the amplitude of movements according to your level of training. Do not raise your legs high during swings, so as not to pull ligaments or muscles. Perform exercises in a relatively comfortable amplitude.

Top 10 simple exercises for slender legs without squats

SWING YOUR FOOT FORWARD STANDING

How to perform: Stand with your left side to the support, put your left hand on the back of the chair, and place the right hand at the waist. Make a swing from the floor with your right straight foot almost to a right angle, stretching out the sock. Do not tilt the body, strain the muscles of the press. Perform the desired number of repetitions, turn around and repeat the other side. Feel the tension of the muscles of the thigh and abdomen. Despite the apparent simplicity, such swings are very great pump muscles.

What is useful: Study of the front surface of the thigh (quadriceps). Work is also done to strengthen the press, which creates an additional waste of calories. Swings forward help to visually improve the shape of the knees, as they distribute the load on nearby muscles. Performs exercise and cardio function.

How much to perform: 10-15 repetitions in 2 sets first on one leg, then 2 sets on the other leg (the most beginners can perform one approach for each leg).

SWING YOUR FOOT FORWARD STANDING
SWING YOUR FOOT FORWARD STANDING

SWING YOUR FOOT BACK STANDING

How to perform: Stay in the same position – body sideways to support, hand on the back of the chair. Stand straight, feet half-shoulder width, straight body. Bend a little in the lower back. Make a straight right foot swing back almost to the parallel of the floor, squeezing the buttock at the top point. In the lumbar zone, do not change position. Then perform swings with your left foot.

What is the benefit: Accentuated study of the biceps of the thighs – the back of the thigh. During the swing back, the rectus leg also loads the large gluteal muscle. The extensors of the back of the lumbar spine work no less intensively, which helps to strengthen the muscles of the lower back.

How much to perform: 10-15 repetitions in 2 sets first on one leg, then 2 sets on the other leg (beginners can perform one approach on each leg).

LEG FLEXION FOR THE BACK OF THE THIGH

How to perform: Stay in the same position – body sideways to support, hand on back. Tilt the torso slightly forward. Straight right leg tear off the floor to an angle of 45 degrees and fix. Bend the leg at the knee (heel to buttock, and shin to thigh), straighten. Strain the biceps of the hip. Change sides.

What is the benefit: Effective pumping of the biceps of the hip without squats and lunges and without loading the joints. Muscles are toned, relief is formed. The work of the calf, leading and gluteal bundles is added, hamrings are developed. This exercise for slender legs is also effective in the fight against cellulite.

How much to perform: 15-20 repetitions in 2 sets first on one leg, then 2 sets on the other leg (beginners can perform one approach for each leg).

SWING YOUR FOOT TO THE SIDE STANDING

How to perform: Stay in the same position – body sideways to support, hand on the back of the chair. Swing straight foot to the side almost to a right angle, stretching the sock and slightly turning the foot in the direction of movement. If you stand on the left side to the support, then take your right leg. Stay straight, don’t lean forward and sideways.

What is the benefit: Pumping the middle and large gluteal muscle, reducing the “ears” on the outside of the thighs. The flow of blood and lymph to problem areas increases, the buttocks are tightened, become more elastic. One of the best leg exercises for beginners. It is slow, controlled.

How much to perform: 10-15 repetitions in 2 sets first on one leg, then 2 sets on the other leg (beginners can perform one approach on each leg).

LIFTING THE LEG SITTING ON A CHAIR

How to perform: Sit on a chair, do not lean against your back, install the body straight, look forward. Bend the left leg and put it on the toe, and put the right, straightened at the knee, put forward. Wrap your hands around the seat from the sides. Raise your straight leg to the parallel of the floor or slightly higher. Stay for a second at the top point and lower. Repeat the other side.

What’s the benefit: Working out the quadriceps, as in the leg lifts in the rack. There is a connection when driving and the lower zone of the press. In a sitting position, mahi is more difficult to do, so the load on the target muscles is more accentuated. The load on the joints at the same time is minimal.

How much to perform: 10-15 repetitions in 2 sets first on one leg, then 2 sets on the other leg (beginners can perform one approach on each leg).

TOP 10 LEG EXERCISES FOR BEGINNERS (SECOND ROUND)

The second round of our complex for slender legs consists of movements performed lying down, so you will need a mat for training. The program includes two types of leads, swings, a shell on the side and scissors. These exercises on the legs are great for beginners, they will help not only to achieve harmony of the legs, but also to prepare for other loads. You can complicate exercises if you wear leg weights.

When performing exercises on all fours, put a pillow or a rolled towel under your knees.

SWING YOUR FOOT UP ON ALL FOURS

How to perform: Take a classic pose on all fours – in the knees at an angle of 90 degrees, the hips are perpendicular to the floor, and the palms under the shoulders. Straighten your left leg. Perform the lift without bending the knee and bringing the leg to a point above the parallel of the surface. Keep the body straight. When lowering your foot, try not to touch the floor with your foot or touch only slightly with your toe.

What is useful: An effective exercise for the gluteal muscles and biceps of the thigh. Stabilizers are connected, which increases energy consumption. Negative effects on the lumbar zone are minimized, mobility of the pelvic joints develops. This exercise for slender legs is considered one of the best in the fight against cellulite.

How much to perform: 10-15 repetitions in 2 sets first on one leg, then 2 sets on the other leg (beginners can perform one approach on each leg).

“FIRE HYDRANT”

How to perform: Stay in the location on all fours – bend your legs and put on your knees, keep a single line in the spine. Look down and forward. Move your right leg clearly to the side of the floor parallel without changing the angle between the hip and shin. Do not turn on the case. Repeat then in the other direction.

What is useful: Intensive study of the middle bundle of the gluteal complex. With less force, the large and small muscles are connected. The blood flow to the “ears” is accelerated, cellulite is smoothed, and the fat layer becomes thinner. The inner and outer surface of the thighs is tightened by pulling the leg sideways.

How much to perform: 10-15 repetitions in 2 sets first on one leg, then 2 sets on the other leg (beginners can perform one approach on each leg).

SWINGING YOUR FOOT LYING ON YOUR SIDE

How to perform: Roll over on the left side – place the lower hand on the elbow, raise your head, put the upper one on the floor in front of the chest. Straighten, stretch your legs, form a single line in the spine. Swing up with your right foot without bringing it to the perpendicular. Do not bend the knees, and do not change the position of the body. Raise your legs in one plane.

What is the benefit: Accentuated study of the middle, small gluteal muscle and femoral muscles of the legs. The cortex is also loaded: extensors of the back, side bundles of the press, lower back. The shape of the buttocks improves, and the hips become slim and toned. A great kick-on exercise for beginners.

How much to perform: 10-15 repetitions in 2 sets first on one leg, then 2 sets on the other leg (beginners can perform one approach on each leg).

SHELL ON THE SIDE

How to perform: Stay on your side – one hand in front of your chest on the floor, the other under your head. Connect your legs, bend at the knees, pull closer to you. Leave the hips on the mat, and tear off the feet and fix them in the air. At the knees, spread your legs, then reduce. Move to the other side, repeat.

What is the benefit: Stimulation of lymph and blood flow to the leading muscles. Bundles of fibers become stronger and more elastic. The “ears” on the thighs are smoothed out and the inner surface of the thighs decreases, the lateral gluteal muscles are involved in the work. A simple but effective exercise for slender legs.

How much to perform: 10-15 repetitions in 2 sets first on one leg, then 2 sets on the other leg (beginners can perform one approach on each leg).

SCISSORS ON THE BACK

How to perform: Move to your back, press tightly, stretch your arms at the seams. Lift the legs up to the vertical. Alternately make cross-leg movements (scissors) in a small amplitude. Do not tear off your head and hands, stretch your socks, do not bend your knees.

What is the benefit: Giving tone to the muscles, tightening and strengthening the femoral, leading muscles. The inner and outer sides of the thighs, buttocks and press are connected. In the joints, mobility improves, and the pelvic floor is strengthened. Energy expenditure is activated, the breakdown of adipose tissue is stimulated. In addition, swelling of the legs is removed and varicose veins are reduced.

How much to perform: 25-30 dilutions in 3 sets (beginners can perform 1-2 approaches).

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