Exercises for the legs at home

The main weapon of any model is the legs. Slender, fit, but at the same time thin. This effect is difficult to achieve, because with regular training, the muscles become pumped, which does not look very feminine. But the instructors Victoria's Secret models They know all the nuances and make up workouts that allow their models to captivate others with the beauty of their legs.





Editorial "Site" It will tell you what exercises 37-year-old model Victoria’s Secret Alessandra Ambrosio manages to make the legs fit and slim without pumped muscles. You don’t need any equipment, just a little space at home.

Note that Victoria’s Secret models always work with the weight of their body. Very rarely, their workouts include extra weight, and their favorite sports accessory is rubber bands. This is the only way to avoid the mass build-up and effect of broiler chicken.

Home leg training

1. Warm-up
   For greater effect, it is necessary to warm up the muscles. In addition, this will avoid injuries during exercise, and also improve the result. Victoria's Secret instructor Justin Gelband says, "Good cardio is more important than the workouts themselves." If there is no simulator, run on the spot or on the steps, jump on a rope, do Berpy...
   
   
   
   
2. Foot exercises
   After warm-up, move on to the exercises themselves. Stand on one leg, bend it slightly in the knee so it is easier to keep balance. Take the other side without touching the floor. Note that the leg should be kept in tension and taken away with force, and not just wave it. Do 5 sets 15 times on each leg.
   
   
   
   Rest for 1 minute and start the next exercise. Make a fall back, but the support leg bend only a little, not 90 degrees. So, when the left leg is behind, it should be taken diagonally to the right, and when the right leg is left. Do 5-10 sets 20 times on each leg (depending on aging and fitness).
   
   
   
   
   
   Now stand in the position of the dog in outstretched arms. Take the bent leg first sideways, and then, straightening, pull it back. The working leg should be in tension. Do 10 repetitions for each leg.
   
   
   
   
   
   Lie down on your side, keep your head on your hand, and your lower leg bend in your knee. Do the leg lift. Do 5-10 repetitions on each leg.
   
   
   
   
   
   Lie on your stomach. Lift your leg up with your buttocks. Do 10-15 repetitions for each leg. Ideally, you will keep your foot on weight for a few seconds each time, and not immediately lower it.
   
   
   
   
   
   
3. Stretching
   After exercising, you need to stretch the muscles of the legs. Only so they will not only be toned, but also long, which looks beautiful visually. In addition, a good leg stretching is very beneficial for women’s health. You can stretch for the twine, or just pull the muscles. This will also help to avoid cement. Here, Victoria’s Secret models are given complete freedom in the choice of stretching exercises. They use Pilates exercises, yoga, sit in a butterfly position and use basic stretching exercises. Try to lie on your back and alternately pull your knees to your chest. Sit down and try to reach your socks slowly.
   
   
   
   
   
   

Famous star coach Justin Gelband helps Victoria’s Secret models keep themselves in perfect shape, and also carefully develops a diet for them.

Try to work out at home using exercises from Alessandra Ambrosio’s workout and tell us about the sensations. I'm sure the leg fat will burn. Share an article with your friends on social media!