3 simple and EFFECTIVE exercises for the leg muscles

Do not have to go to the gym to do these exercises. Can be used instead of a platform to tap some kind of durable box or always, when possible, to go up and down stairs.

Muscles, particularly the calves of the legs to be toned and look strong, in need of constant exercises.

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When we cease to care of your body, after some time we find that the skin becomes flabby, the body fat accumulates.

Therefore it is very important not to forget about your body and always remember that a balanced diet and exercise is necessary for the body to remain healthy, and the figure was beautiful.

Often we say exercise we don't have time. But it is rather an excuse, as going to the gym or stadium is not necessary, but you can do exercises at home, will not need much time.

We will give here a series of exercises for the leg muscles that you can do at home; they will help to make the legs sturdy and beautiful.


Squat is definitely one of the best exercises for the leg muscles.

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Level 1: Feet apart on shoulder width, back straight. Bending your knees, lower the torso down as if we were sitting down. When squatting the knees should remain at about the level of the toes.

Level 2: Squat as in previous exercise, trying to lower the body as low as possible. In the bottom of the squat maintain this posture for 10 seconds, holding the breath, then return to starting position.

Level 3: Do the same squat, but this time, lifting the torso up and one leg bent at the knee. Then do this exercise with the other leg.


This entertaining exercise helps to strengthen thigh and calf, also work the buttock muscles.

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Level 1: One foot takes a step forward, the other remains behind. The body weight must be distributed between the two legs and the torso to remain straight.

The foot that remains behind should be straight and the ahead bent. In this position, bend both knees, lowering the body down; the knee of the front leg should remain at the level of the toes.

Straining the muscles of the buttocks, return to starting position. The exercise is repeated 15-20 times for each leg.

Level 2: In the starting position with feet together. Take a big step forward with one leg; the other remains behind. Repeat this movement for each leg 15-20 times.

Level 3: Do the movement from the previous exercise, Nopride than to return to the starting position, bend your leg left behind at the height of the buttocks and hold it in that position for 10 seconds. Repeat this exercise 10 times for each leg.

Tap dance

Step very easy to perform; this exercise allows you to work all of your leg muscles and tones the buttocks.

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Level 1: To do this exercise, first norepeat proper posture to work the muscles of the legs and buttocks. Shoulders should be laid back and a little relaxed, chest straightened, the knees are not strained.

Making step, endure the pressure of body weight on the platform, and, sinking, well lean on the heel of that back. Repeat movement 20 times.

Level 2: In the initial position standing in front of the platform with your feet shoulder width apart. Squat, placing hands behind your back.

Then, throwing his hands forward, hop onto the platform, trying to land softly, feet still shoulder width apart.

On the platform stand right and easy disenamored to its original position.

Level 3: If you don't have a platform to tap and no time to go to the gym, you can ignore the Elevator and go up and down stairs.

If you constantly do not use the Elevator, walking up and down stairs can turn into a useful habit.published 



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Source: steptohealth.ru/3-prostyh-i-effektivnyh-uprazhneniya-dlya-myshts-nog/


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