together. Repeat упражнение 10 раз.

In the same position, raise straight legs at a right angle. Place your palms under your lower back. Spread your legs wide and then slowly bring them together. Do not stretch your socks, as this will create tension in the calves, not the thighs.

Repeat упражнение 10 раз, не опуская ног.

Roll over on your left side, put your head on your left arm bent at the elbow. Keep your right hand in front of you. Raise your right leg as high as possible, pull the toe towards you. Keep your back straight without tilting your body back.

Do the exercise quickly, doing 20 swings with each leg.

Move more between sessions. For the inner thighs, walking on sand or snow is especially beneficial.

Exercises with dumbbells and a barbell work very well. The muscles of the inner surface of the thigh need not only to be tightened, but also to give them the desired volume; it will make the legs beautiful and the skin supple.

Place the barbell on your shoulders, holding it with your hands in a wide grip. Place your feet shoulder-width apart. Do deep squats, watching your breath. Repeat упражнение 12–14 раз.

Take dumbbells in your hands and hold them at waist level. Spread your legs slightly, turn your toes outward. Slowly rise up on your toes, then lower your whole foot and rise up on your heels. Perform the exercise slowly, feeling muscle tension.

Repeat движения 12–14 раз.

Put on ankle weights - cuffs with sand or heavy shoes. Lying on the floor, make a stand on the shoulder blades, supporting the lower back with your hands. Slowly take "steps", spreading your legs forward and back, and then to the sides. After doing 5-6 repetitions, lower yourself to the floor, and after 30 seconds, stand on your shoulder blades again and continue the exercise.

Finish your strength training with a stretch. Lying on the floor, slowly raise your legs and touch your chest with slightly bent knees. Straighten your legs slowly.

Roll over on your stomach, keep your legs together, stretch your socks. Raise your body on straight arms, keeping your head straight. Stretch as hard as you can and then relax your body. Repeat упражнение 10 раз.

Stand up straight, keep your hands on your belt. Slowly rearrange your feet, keeping them on the floor and spreading your legs wider and wider. Get down as low as you can. At the point of maximum, linger for a few seconds, and then begin to connect your legs, moving your feet across the floor.

Keep your back straight, do not tilt your head, only the leg muscles should work.

Put your feet wider than your shoulders. Rise on your toes, keep your hands on your belt. Sit down slowly, tensing your muscles, then stand up just as slowly. Such plies perfectly strengthen the legs and form a beautiful relief of the hips.