Hi guys,
For today I've
prepared a leg workout and some other exercices that will help you toning your
thighs.
Squats:
This will be the
most common exercise when it comes to leg workouts but it's also the one that's
done wrong most of the time. To do it right follow these steps: Stand with your
feet slightly wider than your hips. You should stand on your whole( Fußsohle).
Then breathe in, bend your knees and push your butt back. Keep your back
straight and push down your shoulders, don't lift them up (that makes your
spine stay straight). Your knees should be in line with your feet. Don't be too
fast, rather do the squats slow but properly.
Wallsit:
Pretend as if you
were sitting on a chair, keep your legs in an angle of 90 degrees, push the
wall with your back and hold it for a while (30s to 60s for beginners). It will
take all your body muscles.
calf raises:
Stand with your feet
a few inches apart. Push yourself up on your pad and then roll down again.
Repeat
Leg lifts:
Lay on your back,
stretch your legs, press them together and pull them up (ca. 45 degrees from
the ground) and go back to the ground but don't touch it with your legs. Pull
them up again. Repeat.
Lunges:
Stand on the ground
with both feet. Make a step forward with one leg and lower your hips until both
knees are bent about 90 degrees. Keep your back straight.
Hip lifts/pulses:
Lie faceup on the
floor with your knees bent and stand on your heels. Raise your hips so that
your thighs and upper body form a straight line. Lift one knee to your chest,
then make some short pulses upwards. Change feet. Repeat.
Inner thigh pulses:
Go in the same
position as described in 'hip lifts/pulses' but have both of your feet on the
ground (this position is called hip bridge). Put a pillow between your knees
and press your knees together in short pulses.
WORKOUT:
- 30 sec wall sit
- 20 hip lifts (each leg)
- 10 leg lifts
- 20 lunges
- 30 inner thigh pulses
- 15 squats
- 10 leg lifts
- 30 sec wall sit
Stay healthy and have fun, my lovies!
Daria xx
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