Slim legs in 15 minutes

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2024-01-13 00:26

And for these 15 minutes you will not have to squat or jump at a breakneck pace. You won't even get wet. However, the legs will still melt.

Pilates is a great way to keep your muscles toned, despite the fact that the exercises may seem too simple. Do this on days when you feel like you just can't get through high-intensity workouts. It is also suitable for you if, for one reason or another, you do not like squats.

The only equipment you need to do these exercises is a mat. For complication, you can use ribbons or weights.

Training structure

40 seconds - doing the exercise.
10 seconds rest.
It is advisable to additionally warm up and cool down.

It is optimal to do this complex 2-4 times a week, alternating with upper body exercises and more intense lower body workouts in case you are gaining weight.

General Tips

breathe calmly
do not jerk
pull in your stomach, trying to pull the navel to the spine,
focus on movement, trying to feel the muscles working.

1. Bridge

Focus: buttocks, lower back.

The legs are bent at the knees, the feet are parallel to each other shoulder-width apart, the stomach is pulled in. As you inhale, lift your buttocks, linger in this position, lower your buttocks. Don't pull off your shoulders and heels.

To complicate things: place your feet closer to your buttocks and wrap your hands around your ankles.

2. Swing bridge

Focus: the back of the thigh.

The starting position is the same. As you inhale, lift your buttocks. Turn your pelvis slightly to one side. Then slowly swing into another. Do not lower your buttocks to the floor, pull in your stomach, lean on your shoulders.

Slim Legs in 15 Minutes: The Swing Bridge

To complicate things: tear off your toes, placing your feet on your heels.

3. Lateral rise of the upper leg

Focus: the back of the thigh.

Lie on your left side with your left leg bent at the knee. Smoothly raise and lower, without touching the floor, your straight right leg.

Slim legs in 15 minutes. Side Raise of the Upper Leg

Do the leg raises for 40 seconds with a large amplitude. Rest for 10 seconds and lift the leg for another 40 seconds with medium amplitude. Then rest for 10 seconds and do the exercise on the other leg.

4. Lateral rise of the lower leg

Focus: inner thigh.

Lie on your left side, bending your right leg at the knee and placing it behind your outstretched left leg. Smoothly raise and lower, without touching the floor, your straight left leg.

Slim legs in 15 minutes. Lateral lower leg raise

Raise your leg for 40 seconds with a large amplitude. Rest for 10 seconds and do the exercise for another 40 seconds with medium amplitude. Then rest for 10 seconds and do the exercise on the other leg.

5. Raising the bent leg back

Focus: buttocks and back of the thigh.

Get on all fours using your forearms. Raise your bent knee. Pull your toe up, do not raise your head. Make sure that the leg moves strictly vertically.

Slim legs in 15 minutes. Raising the bent leg back

Raise your leg for 40 seconds with a large amplitude. Rest for 10 seconds and lift the leg for another 40 seconds with a small amplitude. Then rest for 10 seconds and do the exercise on the other leg.

6. Driving in an arc

Focus: buttocks, hips.

Get on all fours using your forearms. Raise your extended left leg. Move it in an arc: down to the right, up again, down to the left.

Rest for 10 seconds and switch legs.

7. Double cotton

Focus: abs, buttocks and back of the thigh.

Lie on your stomach. Lift your upper body and both legs. Spread your legs to the sides. Then double-clap your feet and spread your legs out to the sides again.