Are you worried about the “orange peel” on the back of your thighs? No problem! The proposed anti-cellulite exercises strengthen the muscles and connective tissue of the back of the legs. Don’t forget to stretch at the end of the exercise, otherwise the muscles in the back of the thighs may develop excessive tension.
Optimal training program: for beginners – 1-2 sets of 15 repetitions; for advanced: 3-4 sets of 15-20 repetitions.
Exercise 1. Raising the legs back
Stand up straight, for stability, grasp the back of the chair with both hands. Take your right leg back and at the same time lift it by 20 centimeters, pull the toe towards you. Slowly lower your leg, but do not put it on the floor. If you find yourself arching, tilt your body forward slightly. Do the same for the other leg.
Exercise 2. Raising the legs back from the emphasis on the forearms
In the position of emphasis on the forearms, place the elbows on the same vertical line with the shoulders, the forearms point forward. Get on one knee, straighten the other leg back. Pull the sock towards you, pull the stomach in, the lower back is straight. Lower your leg almost to the floor and lift it up again. It is important that the neck is straight (for this it is better to look at the floor). Repeat the same for the other leg.
Exercise 3. Raising the pelvis with stretching the heel
In the supine position, place the left foot (even more effectively – only the left heel) on the floor closer to the buttocks. Raise your pelvis and pull your right knee towards your stomach. Maintain this position for 10-15 seconds, breathing freely. Perform 2-3 reps on each leg.
Exercise 4. Pressing on the heel
In the supine position, bend the right leg, the left one lies relaxed on the floor. Slightly bend your left leg at the knee and press your left heel into the floor. Hold this pose for 10-15 seconds, breathing freely. Perform 2-3 reps on each leg.
Exercise 5. Stretching
Stand up without straining your muscles, knees slightly bent. Put your left heel forward, hands on your right thigh. Slowly move your buttocks back, move your upper body forward, your shoulders are pulled back, your sternum moves forward. Maintain this position for 15-20 seconds, breathing freely. Repeat the same on the other side.