"Slow" exercises to slim beautiful legs - the effect is achieved within a week. Bashny.Net

1. Squats with an emphasis on the doorknob
Purpose: buttocks, quadriceps, hamstrings. Set a timer to 100 seconds.
Stand facing the narrow edge of the open door, his feet - separately and footrest - right behind you. Take in each hand on the doorknob, and the arms straight. Slowly count to 10, lower body until it touches the stool (but do not sit on it!). Pause again, count to 10, then rise. Repeat until you have the time.

2. Leg raises lying on its side
Purpose: buttocks, outer thighs.
Set the timer to 100 seconds. Lie on your right side, straighten your legs, head, hold your right hand. Bend your right knee and place your left hand on the floor in front of you for the support. Count to 10 and lift your left leg off the floor at an angle of 80 degrees. Tighten your thighs and buttocks; count to 10, remaining in that position. Then lower the leg. Repeat until the time is over; turn over to the other side, do the same with the other leg for 100 seconds.

3. Curl legs
Purpose: hamstrings, calves
Set a timer to 100 seconds. Fix the weight 0, 5 kg on one ankle, then stand on your feet. Keep your arms straight and lean forward, put both hands on the 30-cm bench, standing in front of you. Slowly count to 10, raise the weighted leg, letting the ankle to the buttocks. Stop straining the knee and lower leg. Repeat until the time is over; change leg.

4. Raising feet
Purpose: caviar
Set the timer to 100 seconds. Stand facing a wall with your feet shoulder-width apart, feet parallel. Place a rolled towel under your feet, then lean your hands against the wall for support. Slowly count to 10, raise your feet up so that only the toes touch towels. Stop calf strain, count to 10 and slowly lower. Repeat until you have the time.