Repeat 7-10 times.

12. Stand up straight with your feet together. Leaning forward, grab your calves with your hands and try to pull your head to your knees. Repeat 8-10 times.

13. Stand up straight, hands on the belt. Raise your left knee to a right angle. Straighten your leg and bend again. Repeat 10 times with each leg.

14. Standing straight, bend your elbows. Raising your left knee sharply, touch the elbow of your right hand. Примите starting position. Then touch your left elbow with your right knee. Perform 10-15 times with each leg.

15. Sitting on your knees, lean with straight arms against the wall. Raise and press your right knee to your chest. Hold this position for 3-5 seconds. Затем примите starting position. Repeat 8 times with each leg.

16. Lean on the edge of the sofa with your hands and do squats on one leg, crossing your hips. Then switch legs. Repeat 8-10 squats on each leg.

Exercises to strengthen the muscles of the front side of the thigh

Now let's talk about how to make your legs slim. Shaping will help strengthen the muscles of the legs and correct their shape. Perform each exercise to a certain degree of fatigue, so that the last 2-3 repetitions are difficult.

1. Sitting on a chair, pull your knees to your chest, grab your shins with your hands, fix the position. Straighten your legs slowly. Do 15-20 times.

2. Choose your support - a table or chair back. Stand sideways to the support, holding on to it with your right hand. Rising on the toe of the left leg, swing with the right leg bent at the knee. Return to starting position. Then, rising to the toe of the left leg, swing with the straight right leg. Continue up to 10-15 times. Then turn to the support with your left side and swing your left foot.

3. Stand up straight, hands on the belt. Run in place with an overlap of the lower leg.

4. Sitting on a chair, squeeze the legs of the stool with your feet, lift it off the floor and hold it in the air for 10 seconds. Lower gently. Repeat, putting your legs between the legs of the stool, and, pressing your feet, lift the stool off the floor and also try to keep it on weight for 10 seconds. Keep your back straight.

5. Stand up straight, lower your arms. Raise your left knee sharply while pulling your right arm back. Repeat 10 times with each leg.

6. Standing or sitting on a chair (floor), completely relax your legs. Thoroughly "work" the muscles of the thighs, massaging and patting them with both hands.

7. Lying on your left side, lean on your bent left arm. Place your right hand in front of your body. Bend your right leg and slide your right toes along your left leg up as high as you can. Затем выпрямите ногу вверх и снова опустите в starting position. Repeat for each leg 8-12 times.

8. Lie on your back, place your hands along the torso. Raise your legs bent at the knees and hips. Примите starting position. Perform 10-15 times.

9. Sitting on the floor, stretch one leg forward, bend the other to the side. Rest your hands on the floor. From this position, lift your straight leg up and down. Try to keep your bent leg firmly pressed to the floor. Repeat 8-10 times with each leg.

10. Lie on the floor on your back, stretch your arms along the body. Raise your right leg without bending at the knee, and slowly make small circles with it, gradually increasing them with an acceleration of the pace. Do 5-7 times with each leg.

11. Squat down and step forward in this position. With each step, stand not on your toes, but completely on the entire foot, and alternately bend your elbows with force. 20 steps a day is considered a good start.

12. Get on your knees and lean on your hands. Alternately raise your bent legs as high as possible.

13. Lie on your side, bend your knees. Raise one leg as high as possible, tighten and lower again. Do 10 times. Then turn to the other side and repeat.

14. Sit on the floor, lean your hands behind you, bend your legs. Straighten your legs up, do not bend your knees. Return to starting position.

15. Sit down as in the previous exercise. Focus on the right hand, turn the body in an arc to the right, stretch the left hand to the side, bend the legs slightly. Perform an emphasis while standing (tilt forward, leaning on your hands). Опираясь на правую руку, сделайте поворот влево и вернитесь в starting position. Repeat on the other side, 8-16 times for each.

16. Sit with your legs bent apart, raise your arms up. Perform an emphasis lying with a turn to the right, pull the left bent leg back. Return to starting position. Repeat 8 times on each side.