For those who want to have a good figure, we have prepared a set of exercises for stretching the legs. Surely you did not know that you do not need to have special machines to exercise your legs, an ordinary apartment with a door and a floor will do.
Exercise 1
The first exercise is quite simple, you need to lie on your back and lift your leg up. Your buttocks should be no more than 15 cm. from the wall. Then gradually raise your legs, until you don’t feel discomfort, and the lower back should be straight. Stay in this position for 30 seconds, and then you can relax.
After several such approaches your legs will get used to the load, and you can increase it a little, increasing the amplitude of the separation. The main thing you should remember is not to overstrain, otherwise you risk harming your health. You should also watch your distance from the wall, because if you lie too close, it will have a negative effect on your lower back.
Exercise 2
The next exercise from the leg stretching set we are going to work on the back of the thigh. Here again you will need to lie on your back and stretch your legs up.
Next, one leg should lean on the door, and the other should extend into the opening. After that it is necessary to move the body forward, in the doorway, as long as you do not feel discomfort.
We recommend to stay in this position for no more than 15 seconds. In order to additionally train the calf muscles, it is necessary to pull up the fingers to the shin, until you feel the discomfort in the calf muscle area. Stay in such position for 15 seconds.
Exercise 3
The next exercise for training legs will stretch the front part of the pelvis. To do this, sit on the floor and pull one leg forward, so that the knee is above the ankle. Try to press the other knee against the floor. After that, stay in the same position and try to lower the pelvis to the floor until you feel a little discomfort. Stay in this position also for 15 seconds. We do not recommend you to put your knee forward, because this will make stretching more difficult for you.
Exercise 4
The last exercise of the complex for stretching and training legs, we will develop several muscles at once. To do this, you must put the knee over the ankle and then try to transfer the weight of the body on the toes. With the leg straightened, this stretch should be performed for 30 seconds.
You can also try to lower the pelvis, while keeping the balance with the help of your hands. The second variant of this exercise involves lowering the body backward with the knee facing forward.
It is not recommended to stay in this position for more than 15 seconds. That’s actually all we’ve considered a set of exercises for stretching and training the legs, which can be done by anyone in his apartment. In this case, he does not need to have any additional equipment. If you do these exercises every day, you can easily keep your legs and body toned.
