Dear ladies, have you ever wondered how to get those attractively shaped legs? I have in stock for you today a set of exercises that will thrill you with their simplicity, since they can be performed almost anywhere; as well as their effectiveness, because they are guaranteed to bring you the results you want. But never forget: the outer image is only one part of us. Our mind and soul also need to be nurtured, whenever possible.

Squats with or without a balance ball or with added weights

The squats are a basic, yet very complex exercise, and they need to be performed properly to have a positive effect and avoid injury. Squats fully activate both the front part of the thighs (the quadriceps muscle) as well as the back side of them (the gluteus maximus, semimembranosus, semitendinosus and biceps femoris muscles).

Start position: stand with your feet in full contact with the ground, slightly wider than your hips. Your knees must be slightly bent or actively straightened out, but not locked, so that the pelvis and spine maintain their natural position. The neck should form a natural extension of the spine. The hands should be straightened out as if an extension of the chest.

End position: lower your behind down to approximately 90°angle, transfer your body weight from your heel to the centre of the foot and back to the start position.

Keep in mind: always have your knees slightly bent or straightened, but not locked, your pelvis and spine in a neutral position, with the neck as a natural continuation of the spine. Make sure you don't transfer your weight to the toenails, push the knees over the toe line, have circular movement in your knees, lock them, or disturb the natural position of the pelvis and spine.

POCEP Z ZOGO  POCEP Z ZOGO

Side leg raises with (or without) an elastic band

This exercise is wonderful for activating and shaping the outer thigh muscles.

Start position: transfer the weight onto one of your legs. If you want you can use a chair, stool or to help you keep balance. The leg you're standing on is slightly bent or actively straightened out, but not locked. The pelvis and spine are in neutral position, the neck forming a natural extension of the spine. The other leg is actively straightened and slightly lifted from the ground. The foot is bent with the heel leading the move.

End position: move the hip of the leg lifted to approximately 45°angle and return to the start position.

Keep in mind: always have the knee of the leg you are standing on slightly bent or actively straightened, but not locked, your pelvis and spine in a neutral position with the neck forming a natural extension of the spine. Make sure the heel is leading the raise and not the toes. Push the toes towards the ground.

odmik kolka  odmik kolka

Side sweeps with (or without) an elastic band

This exercise works wonderfully your inner thigh muscles.

Start position: transfer the weight onto one of your legs. If you want you can use a chair, stool or to help you keep balance. The leg you're standing on is slightly bent or actively straightened out, but not locked. The pelvis and spine are in neutral position, the neck forming a natural extension of the spine. The other leg is actively straightened and slightly lifted from the ground. The foot is bent with the heel leading the move.

End position: move the hip of the leg raised past the body and return to start position.

Keep in mind: always have the knee of the leg you are standing on slightly bent or actively straightened, but not locked, your pelvis and spine in a neutral position with the neck forming a natural extension of the spine. Make sure the heel is leading the move and not the toes.

Author: Tamara Sisic Kramer, certified personal fitness trainer and a life coach, your NU friend

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