How to girl build legs at home

Sometimes girls want to walk down the street in short shorts or tight skirts. But the outfits, barely covering the buttocks, look more aesthetically pleasing to young ladies with pumped-up legs. Ladies run for gym memberships in order to build muscle or, conversely, reduce hips and tighten skin. You can improve the appearance of the lower extremities without leaving your apartment. The right loads and constant self-control - that’s all you need for pumped hips.

Aerobic exercise

Owners of chubby legs are recommended to ride a bicycle or a special simulator, rollers and swimming, running or jumping rope. Aerobic-type exercises make your hips slimmer and your skin taut and smooth, without a hint of orange peel.

You should swim or skate on those days when the body is recovering. Exercise is not too intense so as not to overload your legs. Running and dancing are contraindicated for thin girls, otherwise the calves and hips will become too thin, and there will be no beautiful relief.

Legs are conditionally divided into three sectors, and each will have to be worked out separately. For muscular thighs, calves and feet, there are special strength exercises. They are recommended to be performed 1-2 times a week. It makes no sense to overload the body, because tired legs do not have time to recover, the volumes remain the same.

The effectiveness of each lesson will increase if you acquire weighting materials: dumbbells, barbell, weights. Equipment for sale in sports stores. If there is no money, then it is recommended to use alternative weighting materials:

• Instead of dumbbells, plastic bottles filled with water or sand.
• Replace the bar with a backpack in which books or other heavy objects are placed.

Girls who have not previously played sports or only attended fitness are advised to gradually increase the weight of the dumbbells, starting from 0.5–1 kg. Training should not be missed, the only good reason is critical days, when an intense load on the lower body is contraindicated.

Inflating your legs in 2-3 weeks, doing only squats, is impossible. It will take at least 3-4 months of regular training. Some girls find it difficult to hold out and not abandon classes, so you should come up with a reward system or find motivation to not stop.

Perfect legs with lunges and squats

Squats train the gluteal as well as the quadriceps and biceps femoris. Strengthens the back and abs. Classic squats alternate with plie to develop the inside and outside of the thigh. Girls with slender legs are recommended varieties with heels joined together. They help build muscle and increase hips.

Classic Squats and Pliers

1. Armed with dumbbells, take the starting position: lower your arms at the seams, squeezing your inventory tightly, straighten your back as much as possible, and slightly take your shoulders back and straighten.
2. Arrange your legs so that it is convenient to maintain balance when performing exercises. The feet are apart from each other at a width of the shoulders, and the socks are slightly divorced and look to the sides.
3. Trying not to stoop, slowly lower the pelvis just below the knees.
4. Pull the chin forward and up, keep your hands straight and do not strain. Legs and abs work.
5. Strain the abdominal muscles by drawing in the stomach.
6. Buttocks are slowly pushed back, trying not to bend in the lower back.
7. From socks to the ceiling, draw an imaginary line. The knees should not extend beyond this straight line, otherwise the main load will be on the joints, and not on the muscles.
8. Stand at full foot without taking your front or back off the floor.
9. Having lowered the pelvis as much as possible, linger for 5-10 seconds in this position.
10. Lift the body up while keeping your back straight. Hands hang along the body, gripping the dumbbells tightly. Only the muscles of the legs and the press work.

Plier is performed in a similar way, only the legs are placed at a width of about 1 m, and the pelvis is lowered to about the level of the knees so that they are on a straight line. Rising, you can not fully straighten the legs. They should be slightly bent so that weak tension is felt in the muscles, then the result from the exercise will appear faster. If the legs are spread as wide as possible in the pli, then in the third variety of squats, the lower limbs are held together, the right heel touches the left.

Lunges and Pistol
Instead of weighting materials, girls are recommended to use their own mass in the Pistol exercise:

1. Go to the wall, stand sideways and lean with one hand on a hard surface. You can hold on to the back of a chair or a table.
2. Raise the right or left leg as high as the stretch allows. Ideal when the limb is parallel to the floor.
3. Transferring weight to the second leg, crouch from 8 to 10 times, without bending your back and without stooping.
4. Do not forget about breathing and strain the abs during exercise.

Experienced athletes are recommended to complicate the task, moving away from the wall and picking up dumbbells.

If you lunge, put your legs together so that they touch with your heels. Put a barbell on your shoulders or hold water bottles in your hands. When lowering and rising, do not bend your back, stomach and neck constantly strain:

1. Take a step forward from the starting position.
2. The knee joints bend at an angle of 90 °, the hips are parallel to the ground.
3. Transfer weight to the front foot. To tear off the heel of the hind limb from the floor, resting only on its toe.
4. Having lowered, spring a few seconds, and then raise it to its original position. Only the leg muscles work, you can not abruptly push off or help with your hands.

Thin leg exercises

How to make the hips more voluminous due to muscle mass?

1. Stand in front of the chair with one leg on the seat. Fold arms over chest, put on waist or lower. If it is difficult to maintain balance, spread the upper limbs to the sides. Squat, moving your own weight on one leg. Try not to help the second to rise or fall.
2. Sit on a sofa or chair, legs apart. Feet rest against the floor, and elbows at the knees from the inside. Twist the fingers together to make a lock. Try to connect the knees, and elbows, on the contrary, spread legs.
3. One of the elementary exercises is to squeeze and unclench the ball with the hips. Squeeze while standing or sitting. Work intensively for 5-10 seconds, after taking a break.
4. Do the exercise “Scissors” lying on your back. Pressing the upper limbs to the body, raise the lower 10-15 cm above the ground. Cross and breed legs, trying not to lower. Gradually increase the number of repetitions.
5. Sit with your pelvis on the floor and raise your torso. Lean on back arms. Legs without bending at the knees, lift and cross. Dilute and put back on the floor.

You need to work out not only the hips, but also the ankle, especially for girls who like to walk in heels. The upper part of the caviar is gradually thickening due to such shoes, but the lower part remains thin, which looks at least not aesthetically pleasing. Squats with lunges alternate with cycling and special complexes for the development of ankle muscles.

Walking on toes and working with dumbbells

Which profession have beautiful calves? Ballerinas spend most of the day on toes. Girls who want to have slender legs are advised to borrow this exercise from them and begin to move around the house on their fingers.Knees cannot be bent, and in order to complicate the task, weight cuffs or small weights are put on the legs.

They train calves in another way:

1. Standing straight with arms lowered along the torso, slowly rise to the toes, linger for 2-3 seconds and smoothly, without falling, fall on your heels. Beginners perform the exercise without weighting, experienced athletes with dumbbells or bottles.
2. If you put a book or bar under your socks, the task becomes more complicated. The calf muscles tighten more, so they become more prominent and toned.
3. To pump not only the ankle, but also the hips with buttocks can be jumping. First, from the starting position with legs wide apart, you need to sit down, putting the pelvis back. Hands to lock in chest level. Tighten your legs and abs, push your feet off the ground and jump out of a sitting position as high as you can.
4. Leaning your hands against the wall or simply placing them apart for balance, roll from heel to toe and vice versa, connecting the feet together.
5. Sitting buttocks on the floor, straighten your legs and wrap the ends of an elastic belt or elastic in your palm. Choose a product from hard material. Throw the tool on the feet and pull. Lower socks to the ground, overcoming the resistance of the belt.

Do you want the caviar to become more prominent? Stand on the outside of the foot and squeeze-unclench your toes. Repeat daily or 4–5 times a week. The duration of the exercise is 2-3 minutes.

You can pump up the ankle muscles in another way:

1. Sit on a chair, spread your legs, but not too wide.
2. Place bars or a special platform under the socks, and press the heels to the floor.
3. Put the dumbbells on your knees, holding the weights with your hands.
4. Straining calf muscles, raise legs, resting socks on the floor.
5. At the top, linger at the expense of 1-3. Return to the original position, avoiding sudden movements and jerks.

You cannot constantly do the same exercises, otherwise the muscles get used and stop developing. Several complexes should be developed and alternated in a week or two.

Any purposeful girl can become the owner of slender and toned legs, regardless of her weight and age. It is enough to follow a few simple rules: exercise, relax and monitor nutrition. And still do not stop and do not wait for quick results, because the body is not able to change in just 3 weeks.

Video: how to build legs and buttocks