Slender legs with the correct exercises

Slender legs with the correct exercises.

Obtain slender & toned legs with 10 minutes of aimed exercises per day.

What does aimed exercises mean?

It means training with a strategy, stop doing sets of adductors & abductors especially if we do not know how to do them & especially stop thinking that pain during exercise means that you are doing the exercise correctly.  This is not absolutely correct & it is a wrong & harmful sports mentality!

Exercise must do good & must give us noteable improvements to our body, it is fine to feel the muscle work during an exercise but it is not fine feeling pain whilst exercising, if you feel pain this means that your are carrying out the exercise in an incorrect way & therefore harming your organism.  There are obviously exercises that are harder than others & not all of us have the same amount of resistance, but the main rule is to stop when you feel pain, find the right set of exercises for you & continue improving without hurting yourself!

To exercise our legs, there are plenty of different & effective exercises that we could do, but if we want them to be slimmer we must choose carefully, because not all exercises lead to this, actually we often end up with bigger thighs than before when we wanted to get them smaller.  Here are 2 exercises that according to me are the most valid & effective, they must be repeated fast one after the other in order to allow our legs to lose a bit of their circumference.

THIGH LUNGE USING DUMBBELL

This exercise is very effective both for the inner & outer parts of the thighs & by using the dumbbell (it must be very light for example 1kg) we complete it by making our arms work too.

Begin in an upright position (fig A) with arms along our sides, using 1 dumbbell at a time, put 1 leg in front & bend it, (fig B) it must be perpendicular to the floor, the leg behind will stretch out, also here it must be perpendicular, back straight & lift arm straight pointing to the ceiling, it must be the arm opposite to the leg in front, get back into the initial position & do the same thing on the other side.  To slim our leg we must make fast & precise movements & do a set of at least 15 lunges.

MAT EXERCISES

If you have a mat you could do many useful leg exercises, lets have a look at one:

Go on all fours keeping your elbows on the ground & back straight, lift up 1 leg at a time repeating the movement for at least 15 times, lifting fast but lowering very slowly, after 15 times change leg, same movement & same number of repetitions, if you managed to carry out this exercise comfortably without feeling any pain than you can add another set to each leg.  Make sure not to curve your back & especially do not stress your neck (cervical) by doing strange movements.

From this same position we could do another type of exercise, instead of lifting one leg we could lift it and then rotate it to the right & to the left, than lower it & repeat on the other leg, for this type of exercise 10 repetitions are enough, since the rotation is more tiring.

These are only a few effective exercises for our legs, remember 10 minutes a day are sufficient, with no pain & not too much stress on back & neck.

If you want to deepen and start with the basics of yoga take a look at our ebook yoga for everyone

Have Fun!