Slim legs in 15 minutes

Slim legs in 15 minutes

And for those 15 minutes, you don’t have to crouch or jump at an intense pace. You won’t even get wet. However, the legs will still melt.

Pilates largely avoids heavy impact, high power output, and high musculoskeletal stress. Do this set on days when you think you can’t handle intense workouts. If you don’t like squats for some reason, this is also suitable for you.

The only equipment needed to perform these exercises is a mat. In case of complications, you can use belts or weights.

Structure of education

  • 40 seconds – training
  • 10 seconds – rest
  • It is also recommended to heat up and connect

It’s best to do this complex 2-4 times a week, alternating with upper body exercises and, if you’re building mass, more intense lower body exercises.

General tips

  • breathe easy
  • do not be put off
  • pull the navel, trying to pull the navel to the spine
  • concentrate on your movements, trying to feel your muscles

1. Bridge

Focus: hips, lower back.

Legs bent at the knees, feet parallel to each other at shoulder width, stomach contracted. As you inhale, raise your hips, staying in this position, lower your hips. Do not raise your arms and heels.

Bridge

To make it harder: Bring your feet closer to your hips and grasp your ankles with your hands.

2. Suspension bridge

Focus: back of thigh.

The starting position is the same. Lift your hips as you inhale. Turn your pelvis slightly to one side. Then slowly move on to the next. Do not lower your hips to the floor, contract your stomach, lean on your shoulders.

To make it harder: Kick your toes by placing your feet on your heels.

3. Lateral elevation of the upper leg

Focus: the back of the thigh.

Bend your left leg at the knee and lie on your left side. Go smoothly up and down without touching the floor, right leg stretched.

Do leg lifts for 40 seconds at a wide interval. Rest for 10 seconds and lift the leg for another 40 seconds at medium amplitude. Then rest for 10 seconds and do the exercise for the other leg.

4. Lateral elevation of the lower leg

Focus: inner thighs.

Lie on your left side, bend your right leg at the knee and place it behind the extended left leg. Go smoothly up and down without touching the floor, left leg stretched.

Lift the leg at high amplitude for 40 seconds. Rest for 10 seconds and do the exercise for another 40 seconds at medium amplitude. Then rest for 10 seconds and do the exercise for the other leg.

5. Lift your bent leg back

Focus: hips and hamstrings.

Walk on all fours with support from your forearms. Lift the bent leg at the knee. Pull the sock up, do not lift your head. Make sure that the leg moves strictly vertically.

Lift your leg at high amplitude for 40 seconds. Rest for 10 seconds and raise your leg for another 40 seconds with a small amplitude. Then rest for 10 seconds and do the exercise for the other leg.

6. Movement in an arc

Focus: hips, thighs.

Walk on all fours with support from your forearms. Lift your outstretched left leg. Make it move 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, hips and hamstrings.

Lie on your stomach. Lift your upper body and both legs. Spread your legs apart. Then do a double kick with your feet and separate your legs again.

Double cotton

And for those 15 minutes, you don’t have to crouch or jump at an intense pace. You won’t even get wet. However, the legs will still melt. Pilates largely avoids heavy impact, high power output, and high musculoskeletal stress. Do this set on days when you think you can’t handle intense workouts. If you don’t…