6 exercises for sexy legs

Beautiful toned legs is the dream of any girl. Coach Alice Gulang, who developed the basics of fitness ballet, made our dreams come true.



Exercise # 1



Trained: calves, the muscles of the thighs and press


Stand on right leg and the left slightly bend and laid back. Then slowly raise up your hands (elbows slightly bent) and simultaneously move your weight on the toe of the right leg as shown in the photo. Keep your back straight, look straight ahead.




Repeat the exercise 10 times at a slow pace, then 20 times in quick. Change legs.





Exercise # 2


Trained

: the muscles of the buttocks, thighs, and press


Lying on the floor on the right side. Legs are straight. Head down by placing their right hand. The left hand is put on the floor in front of him.




Slowly lift up the straightened left leg. Make sure that the right leg, too, was straight and not bent at the knee. Ideally, the angle between the legs should be 90 degrees, but to achieve this right will not be easy.




Repeat the exercise 15 times, then over on the other side.





Exercise # 3


Trained:

the muscles of the buttocks, thighs and press, as well as caviar


Lying on the floor on your back with knees bent feet. Your arms should be straight at the sides of your body. Lift the hips and lift your heels off the floor so that your body has formed a straight line from shoulders to knees.




Slowly straighten and pull up the left leg (as shown in photo). Staying in this position, lower the hips to the floor, and then raise them again - and so 20 times.




Change legs and repeat the exercise.




Exercise # 4




Trained:

the muscles of the abdomen, buttocks and thighs


This exercise consists of two parts. First, kneel down so that the distance between them equal to the width of the shoulders. Feet keep together. Putting his hands on her waist, make a tilt back as far as possible, then return to original position. Repeat tilts 10 times.




During the last slope, turn the torso to the left and tap the left hand floor (level socks feet), at the same time lifting up the right hand (as shown in photo). Straighten up. Then do incline, but change hands - turn to the right and tap the floor with the right hand, lifting up on the left.




Do 10 reps.





Exercise # 5



Trained: the muscles of the buttocks, thighs, legs, and press


For this exercise you will need a chair. Stand to the left of his back, feet keep together. Lift up slightly bent at the elbow of the right arm. Keep your back straight.




Then slowly lift up the right leg (as shown in the pictures) and trying to keep it straight, draw in the air 10 small circles - first turn the foot clockwise, then counterclockwise.




Turn to the chair the other side. Repeat.





Exercise # 6



Trained: the muscles of the thighs, buttocks, legs and press


Sit on the floor, legs stretched out forward, arms at sides. Bending the left leg at the knee, place it so that the heel touched the right thigh. Lean hands on the floor "outside" of the left leg.




Slide the right leg back, bending it at the knee (as shown in photo). Keeping your back straight, lift the right leg off the floor for 3-4 see Remain in this position for five seconds, then lower your leg.




Do 20 repetitions, then change legs.

Source:

Women's Magazine

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