Slim legs in 20 minutes a day. 5 effective exercises

Slim legs in 20 minutes a day. 5 effective exercises

No equipment will not be needed.

Beautiful and slender legs are usually the result of long training. And although you will have to pay a lot of attention to exercise and proper nutrition, the game is definitely worth it. Slim legs will add to your self-confidence and you will be able to wear skirts, dresses and fitted jeans without shyness. We suggest you start your journey to perfect legs with our simple 20-minute complex.

fitnesa treneris

Shows a set of exercises for slim legs.

Squats with leg swing to the side

Tehnika

• Place your feet slightly wider than shoulder width and slightly bend them at the knees. Put your hands in a lock in front of your chest. Look forward.
• Bend slightly in the lower back, inhale and perform a deep squat.
• On exhalation, rise and swing your right leg to the side.
• Return to the starting position and perform the same movement, but swing your left leg.

Do 15-20 repetitions for each leg.

Squats with toe raises

Tehnika

• Put your feet a little wider than your shoulders and slightly bend them at the knees, turn your toes away from yourself at 45 degrees each. Put your arms down along your body.
• Do a squat, with your hands interlocked in front of your chest during the squat. It is important that your knees look where your toes are facing.
• At the bottom point, stand on your toes and stand like this for two to three seconds.
• Return to the starting position, arms again lower along the body.
• While performing the exercise, tense your abs and buttocks, keep your back straight.

Perform 20 repetitions.

Squats with advancement

Tehnika

• Place your feet shoulder-width apart, turn your toes slightly apart, clasp your hands together in front of your chest.
• Perform a squat and stay at the bottom point. From this position, inhale and lower your pelvis to just below your knees, stay in this position for one second.
• As you exhale, tense your glutes and take two incremental steps to the right and then two steps to the left.
• Every two steps, lower your pelvis to just below your knees.

Perform 10 repetitions.

Lunges to the side

Tehnika

• Put your feet shoulder-width apart, look forward, arms down along the body.
• As you exhale, take a long step to the right, bend your right leg at the knee and lunge. Interlock your hands in front of your chest during the lunge. The gaze is still directed forward.
• Transfer the weight of the body to the supporting leg during the lunge.
• Ieelpojot atgriezieties sākuma pozīcijā.

Perform 10 repetitions for each leg.

Swings to the side

Tehnika

• Put your feet together, hands on your waist. Tense your abs and lower back, straighten your back. Look straight ahead.
• Swing your right leg to the right, lifting your leg as high as you can.
• Slowly lower your leg back to the starting position.

Do 30 repetitions. Then change the working leg and do another 30 reps.

Repeat this complex three more times.

Training is over. For detailed exercises, see the video.

Perform this complex three times a week and do not forget that proper nutrition is as important as the training itself. Without a balanced intake of food, the desired progress will not happen.