What movements should include an ideal exercise for the legs and buttocks? Strength and endurance exercises, which are used by regular visitors to gyms, do not always guarantee a quick and noticeable effect - the legs remain a rather problematic area for pumping, so yoga and Pilates elements should be added to the usual and modified exercises. Your attention is invited to a full-fledged complex developed by leading American fitness trainers.
Warrior III
This is a classic yoga pose, with which it is recommended to start any complex or superset aimed at training the muscles of the hips and lower legs. Your weekly leg exercises will be even more effective if you add this simple movement to your usual routine. “Warrior III” allows not only to tighten the muscles of problem areas below the waist, but also to maintain the muscles of the press in good shape.
- Stand straight, feet together. Then lift the left leg, pulling the toe, and transfer the weight of the body to the remaining right leg. Continue to raise the left leg and lower the head and torso until the body forms a straight horizontal line from the head to the feet. Keep your hands parallel to the sides. Engage your abs and make sure your left thigh, knee, lower leg, and toes are in line. Stay in that position, looking down and keeping your back as straight as possible. It is important that the right knee does not straighten completely; the center of gravity should be in the middle of the foot. Keep your posture for five breaths, then slowly return to a standing position.
- Change your leg and repeat the exercise.
Highchair Squat
If you are interested in exercises for legs and hips, for which dumbbells and other shells are not needed, pay attention to this simple exercise. Squat "chair" is also from yoga, it does not need any additional equipment. On the other hand, if you have the most ordinary stool at hand, doing this squat will be a little easier.
- Begin by taking a standing position with your back to a chair (you can do without it), feet with the width of a belt. Balancing the weight of the torso on the heels, pull the stomach in and lean forward with your torso, while slowly lowering your hips and buttocks towards the chair seat. Stop right before you sit down and return to a standing position, remembering to strain your core muscles throughout the exercise.
- Perform three sets of 10-15 repetitions.
Cross lunge in dynamics
Lunges are a classic exercise for losing weight , but they are quite uniform and can cause boredom for those who like dynamic movements and interesting modifications. In order not to get bored, try to make a cross-lunging in dynamics - an unusual, but quite feasible exercise for everyone who wants to acquire attractive and feminine forms.
- Stand straight, feet shoulder-width apart. Move the right foot back diagonally, as if your feet were arrows on the dial of the clock indicating 7:00. Bend both knees to get the starting position for lunges. Tilt your torso forward at an angle of thirty degrees and swing down and up 10-15 times. Straighten and turn 180 degrees so that the right foot is in front. Lower yourself to the classic position for lunges.
- Swing down and up 10-15 times on each side to complete the set. Complete three sets.
Low lunge with legs straightened
This exercise is performed while standing. It is important to remember that a good exercise for losing weight in the abdomen and legs always involves tension of the muscles of the core (and in particular the press) throughout the exercise; low lunge with straightened legs is no exception to this rule.
- Stand straight, feet shoulder-width apart. Then step back with your right foot and lower yourself to the lunging position by placing your left knee over your ankle. Raise your straightened arms above your head and lean forward, starting at the waist. Lower your chest forward toward your hips as your arms stretch forward and up. Raise your right foot while straightening your left. Hold in this position for three breaths and exhale, and then return to the position for lunges.
- Do three repetitions, change legs and repeat the set on the other side.
Lunge "skater"
The proposed high-performance leg workout works great for all the major muscles of the hips and legs.
- Start by taking a standing position, feet shoulder width apart, arms on the sides. Take a big step back with your left foot and cross it diagonally with your right foot. At the same time, extend your right arm straight and sideways, and bend your left arm at the elbow and place it over your right thigh. Jump to the left at a distance of about 60 centimeters, then return to the starting position.
- Repeat on the other side. Make three sets of 20 repetitions.
Leg lift
This leg charge requires a single item - a chair. The exercise is aimed at training quadriceps and will be useful to all those who dream of toned and slender legs.
- Stand straight, facing the chair. Lift your right leg and rest your heel on the seat. Make sure that the left knee is not straightened, then lift the right foot from the chair and stretch the leg until you feel tension in the quadriceps area. Keeping a raised leg in the air, bend the left knee a little more and straighten, not leading to absolute straightening.
- Do 10-15 repetitions, then do the exercise with the other leg. Three sets are recommended.
Charging with varicose veins of the legs
A variety of lunges and squats are classic and very powerful elements that can make the buttocks elastic and the hips slim in a matter of weeks. But there are times when such an intense load on the legs is simply contraindicated. And most often we are talking about varicose veins.
If you find a vascular cobweb or asterisk on your feet, you should start caring for your veins. If the latter protrude over the skin with large blue veins, it may not be amiss to go to the phlebologist and clarify if your condition is a very common vascular disease - varicose veins. When making a disappointing diagnosis, don’t be in a hurry to be upset: even with this disease, you can freely exercise, the main thing is to follow some simple rules and prevent an excessive rush of blood to the lower limbs.
The exercise recommended by specialists for varicose veins of the legs includes the following types of physical activity:
- walking (walks);
- classes on a stationary bike or an elliptical trainer;
- jogging on grass or on a treadmill;
- any exercises performed while sitting or lying down.
Reviews
As a rule, the majority of negative reviews come from those who to one degree or another suffer from vascular diseases. Considering that almost every popular exercise for arms, legs and the press includes mandatory lunges and squats, many women who begin to lead a healthy lifestyle suddenly find that their health, on the contrary, is getting worse. How to prevent the aggravation of a disease state, slow down the development of varicose veins and still continue regular sports training? Follow the recommendations of experienced athletes and those lucky ones who overcame the problem of progressive varicose veins and gained the desired shape.
- Avoid weight lifting exercises. If you are sure that only dumbbells and other heavy shells will help you lose weight and achieve a beautiful shape of the legs, be sure to include any cardio load in your personal fitness program and follow your norm immediately after completing a set of strength exercises. Best for this purpose are exercises on a stationary bike or treadmill, as well as regular walking at a brisk pace. It is advisable to wear special compression underwear (stockings, tights) for the duration of the workout, even if it is a simple and short charge for the legs.
- If possible, exclude elements such as a long stay in the bar, sitapas, twisting and lunges. If this is not possible, alternate these exercises with cardio.
- If your work or lifestyle involves a long standing or sitting in one place without a break, try as often as possible to roll the weight falling on your feet, from heels to socks and back. To do this, slowly cross from heel to toe.
- Exclude wearing high-heeled shoes or hold similar models for the most solemn occasions.
Remember that your health is in your hands. Exercising the right sports will help to maintain excellent well-being for many years.