Some exercises and a small dose of motivation are enough to lose weight. Here are 10 exercises to do at home to refine your legs.
We all dream of light, fine and tapered legs. Point too muscular, but firm! The legs are an important element of seduction, which we like to reveal via our skirts and dresses. To refine your legs, It is important to regularly do exercises adapted to this area of the body in parallel with a balanced and healthy diet. Squat, beats, slits … Here are the exercises Indispensable to refine your thighs without increasing their muscle volume.
“Refine the legs (part 2)”
Position : Lying on the right side, legs held in the extension of the bust, bent ankles, in support on the right forearm.
Movement : Lift the left leg keeping your foot at the right corner and mounting the knee at least up to the hip.
Duration of the sequence: leg at the top, count to 3 then drop it slowly without putting it. Make 2 sets of 12 repetitions on each side.
Advice : The movement must be slow and the leg, always contracted.
Position : Lying on the right side, in support on the right forearm, the left hand placed in front of the chest.
Movement : Pass the left leg over the right and put the foot flat, half-thigh. Raise and slowly lower the stretched leg, ankle flexed.
Duration of the sequence: Make 3 sets of 12 repetitions on each side.
Advice : Keep the brought back abs and the right back for the duration of the exercise.
Position : Sitting on a carpet or not, in support on both hands, arms behind the back and knee folded.
Movement : Lift the chest and contract the abs. Raise and stretch the right leg, so as to bring the right knee to the same level as the left.
Duration of the sequence: Alternate right leg and left leg. Make 2 series of 20 repetitions.
Advice : Start your knee to the maximum and keep your back straight throughout the movement
Position : On all fours on a carpet, knees in the plumb of the hips, in support on the forearms, elbows with the ablomb of the shoulders.
Movement : Lift the left leg back and bring the thigh into the back alignment. Reduce it in the starting position and change the leg.
Duration of the sequence: Make at least 2 sets of 12 repetitions on each side.
Advice : Contract the thigh muscles well. Keep the hips parallel to the ground, the neck and the back well aligned.
Position : Standing, feet joined, stretch your arms over your head.
Movement : Take a big step forward with the left leg, flat flat in front of you. Push the right leg as far as possible behind. Pass the body weight on the front in order to stretch the rear leg. Right up and change the leg.
Duration of the sequence: Make 2 sets of 12 repetitions on each side.
Advice : Contract the abs for the duration of the exercise and take a short break between each series.
Position : Sitting on the edge of a chair, straight back. The thighs and legs form a right angle. Tighten your knees, feet flat.
Movement : Cross your arms, right hand on the outside of the left and left hand on the outside of the right. Try to spread the thighs while the hands bring them together.
Duration of the sequence: Hold the thigh contraction for 30 seconds then release 10 seconds. Make 3 series of 15 repetitions on each side.
Advice : Keep your back straight and breathe deeply.
Position : Standing, in support on the back of a chair, parallel feet. The arms are lying down, without blocking the elbows. The support leg is tense and the knee flexible.
Movement : Ride up the left leg and slowly go upwards by folding the knee until you feel the contraction of the posterior muscles of the thigh. Bring the leg back to the starting position without moving the thigh.
Duration of the sequence: Make 2 to 3 sets of 12 repetitions on one side, then on the other.
Advice : Keep the upper body straight, low shoulders.
Position : Standing in support on the back of a chair, feet of the spacing of the basin.
The shoulders are low, the right look in front of you.
Movement : Contract all the muscles vigorously. Pass the body weight over the soles of the feet, slightly tilting the body forward.
Take off the heels by expiring and hoist on tiptoe. Stay 5 seconds, rest the heels and start again.
Duration of the sequence: Make 2 sets of 5 repetitions.
Advice : Attach a straight point in front of you to keep your balance.
Position : Sit in a tailor, foot plants glued to each other.
Movement : Right back, contract the back muscles slightly. Enter the ankles and bring the heels closer to the body.
Duration of the sequence: Hold between 30 and 60 seconds and start 2 to 3 times again.
Advice : Stretching must be an integral part of your gym session.
Position : Lying on the belly, tight legs. The forehead rests on the left hand, the right hand pulls the right ankle towards the buttocks.
Movement : Press the right leg on the ground.
Duration of the sequence: Hold between 30 and 60 seconds then change the leg. Repeat 2 to 3 times.
Advice : You should feel the stretch of the front of the thigh (quadriceps).
