5 awesome leg exercises from Madonna's trainer

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Your legs will become slim and strong in 20 minutes a day.

The name Tracy Anderson is familiar to all Hollywood stars and not only. This fragile woman gives the bodies of celebrities chiseled shapes and delightful relief. Examples of her “works” are Madonna, Gwyneth Paltrow, Kate Hudson, Nicole Richie …

One of the undeniable advantages of a trainer is that she does not keep her effective methods secret. These will allow you to quickly lose weight in your legs. Each of them takes no more than 4-5 minutes. This means you can create your dream legs in just 20-25 minutes a day. Try it!

Tracy Anderson

These exercises will not only make your legs look thinner, but will also allow you to lose weight faster in general. Reason: The largest muscles in the body are located in the legs. By loading them, you can burn many more calories than any other workout.

1. Swing legs

Starting position: on all fours, back straight, abdomen pulled in.

Pull your left knee towards your chest (A). Bringing your leg back, lift your left arm off the floor and unfold your body - you should only lean on your right knee and right arm. Bring your left knee straight up and sharply straighten your leg (B). Return to starting position.

When turning, do not let your hips touch the floor!

Tracy Anderson

Repeat 10 times for each leg.

2. Falls to the hip and swings diagonally

Starting position: on all fours, back straight, abdomen pulled in.

Lower yourself onto your right thigh (A). Make sure that the supporting right arm does not bend at the elbow. Return to starting position and straighten your left leg diagonally (B). Then get down on all fours again.

Straighten your leg, do not be lazy. The more powerful this movement is, the more effective the exercise will be as a whole.

Tracy Anderson

Repeat 10 times for each leg.

3. Turns and swings

Starting position: on all fours. Lean on your left palm and right forearm.

Place the left hip on the floor (A). Roll over onto your right hip and swing your left leg back and forth forcefully (B). Don't bend your knee!

In position B, take your straight leg as far as possible.

Tracy Anderson

Return to starting position.

Repeat 10 times for each leg, changing the position of the arms depending on which leg you are working on.

4. Bridges and arabesques

Starting position: face up, resting on the palm of the right straight arm and toes. Bend in your back, pull up your glutes and throw your left hand up (A).

Try to bend as much as possible, keeping your glutes as tense as possible.

Tracy Anderson

Turn face down, rest on both palms, straighten your right leg, and lift your left. Return to starting position.

Repeat 10 times for each leg, changing the starting position according to which leg you are working on.

5. Pulling up the knees

Starting position: face up, leaning on straight arms and legs bent at the knees.

Lift your right leg off the floor and straighten it (A). Bring your knee up to your chest (B). Now turn the knee parallel to the floor and pull it towards the shoulder, but in a horizontal plane (B).

In position C, feel how your hip is working. Don't let your muscles relax.

Tracy Anderson

Repeat 10 times for each leg.