Run

This sport is available to almost everyone without contraindications. It doesn’t take much to get started: about 30 minutes a day and comfortable running shoes. Real improvements are visible after a few months of regular training.

Yoga and Pilates

Both training systems are designed to stretch the muscles. The advantage of yoga and pilates is that you can practice in any weather. Some of the most popular leg exercises are:

• Virabhadrasana II. From a standing position, take one leg about three feet away and keep the toe perpendicular to the second leg. At the same time, bend the other leg at the knee so that the lower leg is perpendicular to the floor. Spread your arms out to the sides and freeze in this position for a minute. The exercise should be repeated several times, changing the leading leg.
• Shalabhasana. Lie on your stomach, keep your arms at your sides or stretch forward. As you inhale, lift the body, tear your arms and legs off the floor and take a static position for a minute – freeze in the asana.
• Malasana. Place your feet shoulder-width apart. As you exhale, squat as deeply as you can without lifting your heels off the floor. Then rest your hands on your hips and press your palms together.

Volley-ball

The choice for those who do not like to train alone. Volleyball has a lot of squats, jumps and dynamic loads that are very beneficial for the legs. Beach volleyball is especially effective. Sticky sand requires a lot of effort to push during jumps or short runs and also forces you to constantly balance.

home exercises

You can slim your legs without special training. To do this, there are the most simple exercises for home:

• Shoulder bridge. To do this, lie on your back with your knees bent and your arms extended along your torso. Then slowly lift your buttocks, bring the fulcrum to your shoulders, extend one leg toward the ceiling and bring it out to the side. Then return to the starting position and do a few reps with each leg.
• Hip raises while lying on your stomach. Lie on your stomach and spread your knees slightly. Bring your heels together and spread your toes out to the sides. For convenience, you can put your head on your hands. Next, lift your hips off the floor, pull your engaged heels toward your buttocks, hold the pose for a few seconds, and return to the starting position. The exercise should be repeated several times.
• Butterfly. To perform it, sit on the floor and connect your feet so that your legs form two butterfly wings. You need to lower the “wings” as close to the floor as possible at least 20 times.
• slopes. Stand straight with your feet together. Then stretch down with your hands without lifting your heels. Freeze on the bottom for 30 seconds. After a short rest, repeat the exercise at least five times.
• lunge. From a standing position with feet shoulder-width apart, put one leg forward and bend your knee at a right angle. The second leg should rest on the toe and the knee should form a right angle. Perform alternating lunges on each leg. For greater efficiency, you can train with weights in your hands: dumbbells, books, milk cartons, and so on.

Regardless of the sport or exercise you choose, remember that regularity is important. Several training sessions a week for a few months – and the results are not long in coming.

Photo source: Legion media