These static exercises will help tighten your leg muscles and shape a firm, firm glute. With regular training, they have a lasting effect on both men and women.
Exercises for beautiful legs
1. Rack “chair”
I.P. – Stand up straight with your feet together. As you inhale, raise your arms up. As you exhale, sit down. Strike a pose in which your legs are bent at right angles. Hold for 0.5-1 minute, return to I.P.
2. Release pose
I. P. – lying on his back, legs together, hands next to the body. As you inhale, lift one leg up with your foot parallel to the floor. As you exhale, bend it at the knee, straining your abs, grab your foot with your hands and touch your knee to your nose. Taking a deep breath, lower your head to the floor, while exhaling, lower your leg. Repeat on the other leg.
3. Deep squats
I. P. – lying on his back, feet apart by 30 cm. Hands parallel to the floor, palms down. Taking a deep breath, gently sit down. Fix the position for 30 seconds, exhaling, return to I.P.
4. Child’s pose
I. P. – lying on his back, on a soft rug. As you exhale, pull your knees to your chest, touching your feet with your hands near the toes. Deep breath. As you exhale, press your shoulders to the floor, and pull your feet towards you, directing them towards your armpits. Lie down and as you exhale, return to I.P.
5. Warrior stance
I. P. – lying on his back, legs wide (about a meter) to the sides, performing a smooth exhalation, turn the left foot 90 degrees, and the right foot 45 to the left. Exhaling, raise your arms up, palms folded. Turn the body to the left, bending the left leg. In this pose, take 3 breaths in and out. Exhaling, return to I.P., and repeat in the other direction.
6. Dog pose
I. P. – on all fours. Focusing on the palms and feet, lift the “fifth point” up. Lift one leg as high as possible and hold for 1-2 minutes. Repeat on the other leg.
7. Butterfly pose
I. P. – sitting on the floor. Pull towards you and connect your feet. Hold for 1-2 minutes. As you exhale, shake your feet.
8. Locust pose
I. P. – lying on his stomach. Raise your arms, chest, legs up. Hold for 3-5 seconds, lower them to the floor and repeat several times.
I. P. – lying on his back. Raise your hips up to a right angle, keep your body straight. Lock in for 1-3 minutes and return to I.P.
10. Lateral triangle
I. P. – standing. Lift your right leg up and turn it to the right, holding your fingers with your hand. Hold and repeat with the other leg.