Too thick. Not tight enough. In addition to the stomach, the legs are one of the biggest problem areas for many women. With a few targeted thigh exercises, however, you will quickly become taut and slim!
The Cologne fitness trainer Bernhard Koch has designed a workout with which you can train your legs at any time at home in your living room. The long leg muscles are specially strengthened so that the legs are nicely defined, but you do not get thick muscle packages. Do the six thigh exercises at least three days a week. You only need about 20 minutes.
By the way: In a comparative test, accompanied by the Cologne Sports University, six women trained different leg training methods over several weeks. The aim was to determine which training program would best reduce the size of the legs, ie actually make them slimmer. Perfect legs, from which the thigh exercises of this article originate, emerged as the test winner in the overall result.
Warm up before leg training
So that the muscles for the thigh Nandrolone Decanoate en Espana exercises are loose, you should do a small warm-up beforehand. To do this, march on the spot for three to five minutes, jump or jog. Take your arms with you so that the whole body is relaxed and warm.
When performing the thigh exercises, make sure that your center is tense all the time. This especially helps with standing exercises that require a bit of balance.
Exercise 1: The lying eight
В© SPORTART, photographer: Kenny Beele
Here’s how:
Stand up straight. Tightens the belly and shifts the weight to the left leg. Detaches the right leg from the floor. Make sure that the leg is angled approximately 90 degrees and the sole of the foot is facing the floor. The hip stays straight. Now draw the number 8 with your knee in soft, broad strokes.
2 x 20-30 seconds per leg
Exercise 2: The lower leg stretcher
В© SPORTART, photographer: Kenny Beele
Here’s how it works:
Stand upright and tighten your stomach. For better balance, you can extend your arms sideways. Moves the weight to the left leg and releases the right from the floor. Raise the leg at waist level, it is angled 90 degrees, the tip of the foot points to the floor. Now slowly stretch your leg straight out and then bring it back to the starting position.
2 x 10-20 repetitions per leg
Exercise 3: Flex & stretch
В© SPORTART, photographer: Kenny Beele
Here’s how it works:
Sit on the floor with your legs stretched out about hip-width apart. The upper body is upright, the arms are stretched straight out at shoulder height. Tightens the belly and lifts the right leg a few centimeters from the floor. Alternately stretch your foot and bend it powerfully.
2 x 20 repetitions per leg
Exercise 4: Up & down
В© SPORTART, photographer: Kenny Beele
Here’s how:
Lie down on the left side. You put your head on your left arm, your right arm supports your upper body to the front. The legs are at a 90-degree angle on the left side. Now stretch your right, upper leg straight forward. Guides it up and down with force. Make sure that you do not rest your right leg on your left thigh when you come down, but always leave a few centimeters of space.
2 x 20-30 repetitions per leg
Exercise 5: Flat spinning top
В© SPORTART, photographer: Kenny Beele
Here’s how:
Sit up straight with your legs straight open. The arms are stretched forward at shoulder height. The belly is tight. Now raise the right leg a few centimeters from the floor. Make sure that the tip of your foot is stretched. Now push the right leg in an arc over the left and back again. Leave your leg in the air throughout the exercise — it will not be put down.
2 x 10-20 repetitions per leg
Exercise 6: capital L
В© SPORTART, photographer: Kenny Beele
Here’s how:
Sit straight on the floor with your legs straight. Extend your arms forward at shoulder height. Now detach your right leg with your foot straight from the floor. Push the right leg outwards from this position by about 40 to 50 centimeters and then lift it about 20 cm higher. You draw the letter «L» with your leg. Return the leg to the starting position in the same way.
2 x 10 repetitions per leg
The Cologne fitness trainer Bernhard Koch came up with the idea for this leg workout.