Simple exercises for beautiful legs. Exercises for beautiful legs
Do you want your legs to look slim and fit? Then take a look at the exercises below. To perform them, you only need comfortable clothes, a mat, a fitness ball and dumbbells.
Mahi legs
Great warm-up exercise. Stand with your feet hip-width apart and swing your legs forward, maintaining balance with outstretched arms. Repeat the movements in each direction 10-12 times.
Crossing legs and arms
Crossing your arms and legs at a fast pace, move from one side to the other. To increase efficiency, change positions by jumping. Repeat all 25 times.
forward bends
This exercise is quite simple, which, however, does not affect its effectiveness. Stand straight with your feet shoulder-width apart and keeping your back straight. Lean forward while keeping your back straight. Repeat all 12 times.
Warrior Pose
A great option for your legs and for balance training. Stand straight, lift one leg, bending it at the knee at an angle of 90 degrees. Then tilt your body forward and stretch bent leg back. Try to stretch your arms forward and your leg back at the same time, while maintaining balance. Repeat the complex 10 times on each leg.
Lateral leg raises
Stand straight. Bend one leg at the knee and lift it to the side while balancing on the other leg. Lower your leg, lightly touching the floor, and lift it up again. Repeat this set 10 times on each side.
Lunges
An excellent exercise that will quickly bring your legs into the desired shape. To improve performance, perform the movements as quickly as possible, while remembering to keep an eye on right position knees. Repeat for 30 seconds on each side.
Alternative lunges
This exercise is similar to the previous one, but you do not need to raise your knee up. After the lunge, you just need to return to a straight stance. Do the exercise for 60 seconds on each leg.
Jump lunges
This option is great for bringing into perfect shape not only the legs, but also the buttocks. Perform lunges as in the previous exercises, however, before changing the leg, you need to jump up.
Lunges with lifting dumbbells
This option will allow you to good shape your hands and will create additional stress on the legs and buttocks. Perform lunges, while lifting the dumbbells up. Repeat the movements 10 times on each leg.
Side lunges
These movements are great for inner part hips. Do side lunges, moving smoothly from one side to the other. For more efficiency, use dumbbells.
Side lunges with sliding
To perform this complex, you will need a special sliding disk. If you do not have one, then it can be replaced with a plastic container lid or other slippery object. Perform side lunges, smoothly sliding your foot along the floor. Perform 10 movements in each direction.
Alternative side lunges
Do lateral lunges, moving on the mat to one side and the other without using sliding movements. When doing this, make sure that your knee does not go beyond the line of your toes.
Cross leg lunges
Another option for lunges, which will tone the whole body. To increase the effectiveness of this exercise, use dumbbells. Repeat the movements 10 times in each direction.
Crossover lunge with dumbbell raise
An exercise similar to the previous one, however, when squatting, you need to raise your arm with a dumbbell as you can see in the figure.
deep squat
Set your feet wide and do a deep squat. After that, jump back to the starting position. Repeat the maximum number of movements for 30 seconds.
Deep squat with crossover
This exercise is similar to the previous one, however, during the jump, the legs must be crossed. After that, again jump into a deep squat.
Narrow squat
When squatting, keep your legs together, as this will redistribute the load on outside hips. Do three sets of 10 reps.
Chair posture
To perform this exercise, you need to sit down, tilt your body forward and, holding your hands in front of you, hook your elbow on the outer side of your thigh. How to do it right, you can see in the figure. Hold this position for a few seconds, then do the exercise on the other side.
Squat and stretch
For this movement, you need to do a squat, while keeping your back straight and making sure that your knees do not go beyond your toes. After that, you need to stretch your arms up so that they form a straight line with the body. Repeat the complex 10 times in three sets.
Jump squat
The exercise is similar to the previous one, however, after squatting, you need to jump back to the starting position. Repeat 10 times for two sets.
Jump squat alternative
In this case, during the jump, you need to touch the heels. To do this, the jump must be higher, this allows you to use more muscles.
Plie
When doing this squat, you pay special attention to the inner thighs. Make sure that the load falls on your heels.
Active plie
While doing the plie squat, try to pulsate your leg muscles. This will increase the effectiveness of the exercise several times.
Plie with a jump
Performing this exercise, you will immediately feel how almost all the muscles of the legs and buttocks are involved in the work. After you have made a plié, you need to jump up and return to the plié again. Repeat these movements 10 times.
Narrow squat with legs retracted
To complete this exercise, you need to do tight squat, keeping your feet together, and then move one foot behind you, as if you are trying to touch something from behind. Repeat all 10 times on each side.
Squat with leg raise
Set your legs wide and squat. At the same time, take one leg to the side, keeping balance on the second. Repeat all 10 times in each direction.
Rise to the platform
To complete this complex, you need a step platform. The higher the platform, the more effective the result will be. Repeat the movements 20 times with each leg.
Wall squats
Although this exercise seems very simple, it really isn't. Almost after the start of the movements, you will feel a burning sensation in the thighs. To do this, lean against a wall and place your feet in front of you. Begin to squat until your knees form a 90 degree angle. Hold this position for 30-60 seconds, then return to the starting position. Repeat all 3 times.
Lateral plank on the elbows with leg raises
Quite complicated, but effective exercise. To do this, stand in a side plank, while leaning on your elbow, and lift your leg up. Repeat all 15 times in each direction.
Running on towels
A very effective exercise for almost all leg muscles. Place small towels under your feet and start sliding across the floor as quickly as possible, changing the position of your feet. Repeat 10 times on each leg for three sets.
Leg raises with knees
Get down on your hands and knees, and then begin to raise your legs, forming an angle of 90 degrees. Repeat all 20 times on each leg (for three sets).
Side kicks
Get on your knees and hands. Raise and move your leg to the side, then straighten your knee as if you were trying to hit a wall. Repeat all 10 times in each direction.
Plank with leg raise
For this complex, you need to become a plank, while resting your feet on the fitball. Forming a straight line with your body, begin to lift your legs up one by one. Repeat the movements 10 times in each direction.
Lifting the fitball with your feet
Try lifting the fitball with your feet while lying on your side. Since it is difficult to maintain balance, it involves a huge number of muscles in the work. Repeat all 10 times.
Fitball transfer
This exercise works almost every muscle in your body. To do this, it is necessary to transfer the fitball from foot to hand, as can be seen in the figure. Repeat all 10 times for two or three sets.
Bridge with an emphasis on fitball
Lift your hips off the floor, while leaning on the fitball. Repeat all 10 times for three sets.
superman pose
Lie face down on the floor. Hold the fitball with your feet and stretch your arms forward. Hold the position for 10 seconds. Repeat 10 times.
Swimming
Lie face down on the floor and imitate swimming movements. Repeat all 20 times.
Cross Leg Raise
Lie on the floor and raise your legs, as shown in the picture. Repeat all 10 times on each side.
Compression Bridge
Do a bridge while squeezing a pillow or something similar with your knees. Repeat 20 times for several sets.
Leg raise from lying position
Lie on your side and lift your legs up, as shown in the picture. Repeat 20 times on each side.
One leg bridge
A very effective exercise. After you have become in the bridge, take one leg and stretch it forward. Repeat all 15 times on each side.
Sliding lunges
Do lunges, as shown in the figure, while touching the floor with your hand. Repeat 30 times on each side.
Slender beautiful legs cannot leave anyone indifferent. That is why many girls dream that they lose weight. Working with this area is not so easy, and in order to change it in better side requires an integrated approach that includes regular workouts And proper nutrition. How to achieve slender legs? About it we will talk below.
Exercises for slender legs at home will help to achieve the desired volume. It is important to start the complex with a light warm-up, no matter where you work out in the gym or at home. Can be used as a workout treadmill, exercise bike, dancing, jumping rope. Take 5-6 minutes to warm up. Now consider what exercises training for slender legs can include.
1. Lunges
Lunges are unique in that they work all the muscles of the legs, helping to achieve their harmony. Starting position - standing straight, feet shoulder width apart, arms along the body. Perform a lunge first with your right foot. It is important to pay attention to the position of the legs - the angle between the thigh and lower leg should be 90 degrees. The same goes for the left leg. After lunging, return to the starting position and lunge with the second leg. For each leg, repeat the exercise at least 15 times.
2. Squat on one leg
A great exercise for slender legs and buttocks. The fact that we perform it on one leg will help increase the power load on the muscles of the legs. Starting position - standing with an emphasis on the left leg, the right one needs to be slightly lifted up, arms extended in front of you. Now squat down by bending your left leg at the knee. The right leg should remain straight. IN this exercise maintaining balance is very important, so it is important to squat smoothly. If you still find it difficult to squat in balance, put something nearby that can serve as your support. Having done a squat, return to the starting position. Repeat the exercise 8 times for each leg. Total Complete two approaches Shake your legs between them to help relieve tension.
3. Swing
Athletes love to perform this exercise before competitions. It helps to warm up all the muscles at the same time and bring them into tone. Starting position - put your legs as wide as possible, bend your arms and wrinkle your hands, place them in front of you. First, lean to the right so that the left leg is bent at the knee at a right angle. Keep the left straight, take the pelvis as far as possible. Hold this position for a few seconds, then return to the starting position. Do the same for the left leg. Repeat for each side 15 times.
4. Squats
Classic squats - great exercise for slender legs. They help to work out the main frame of their muscles, which is responsible for harmony. Starting position - standing straight, legs slightly wider than shoulders, feet turned toes to the sides, bend your arms in front of you. Squat down slowly, while trying to keep the body as straight as possible. Try not to sit too deep, but until the moment when the top and bottom of the legs make a right angle. Hold on for a few seconds lowest point, then go up. Repeat the exercise at least 12 times.
5. Reverse plank
The exercise involves the main muscles of the legs, which explains its effectiveness. Starting position - lying on the floor, place your legs on the fitball (you can on a chair or on a sofa). The arms are straight out to the sides. Raise the body so that it forms an elongated bar. Now start alternately bending one or the other leg at the knee. At the same time, rest as much as possible with your supporting foot on the surface used. Repeat the exercise 15 times on each side.
6. Exercise for the legs and buttocks
This exercise qualitatively works out the hips, buttocks, as well as calves. Starting position - lying on your back, spread your straight arms to the sides. The right leg must be bent at the knee so that it is stubborn, keep the left leg straight and lift it up, tear the pelvis off the floor. Push it up as hard as you can so that your chest, stomach, and your raised left leg form a straight line. Hold in this position, tensing the muscles of the buttocks to the maximum. Then return to the starting position. Do 15 reps for each leg.
It is recommended to repeat this complex 3-4 times a week, and soon you will be able to make your legs slim and toned. Also very useful for weight loss legs dancing, running, skipping rope. Try to walk up the stairs more often instead of the elevator - this will also contribute to the weight loss of the legs and gaining their elasticity.
Diet for slim legs
Effective weight loss is impossible without dietary modification. There is no special diet for slim legs and hips, you just need to follow a proper and healthy diet, from which harmful high-calorie foods are excluded.
To lose weight, you need to create a calorie deficit, that is, consume less than you spend, so it is recommended to keep track of the calorie content of the diet.
For weight loss, it is important to minimize the amount of simple carbohydrates and unhealthy sources of fat in the diet. It is important to drink plenty of fluids, at least two liters a day - it helps break down fat, improves metabolic processes and controls appetite.
Useful products for weight loss - cereals without oil, lean meat and fish, dairy products, fruits and vegetables, dark chocolate (in minimal quantities). But sugar and products containing it, all kinds of sausages, fatty meat, fast food and other hazards are recommended to be limited.
Eat often and in small portions- it is this diet plan that will help you lose weight effectively, without experiencing a constant feeling of hunger.
Consider sample menu for slimming legs. For breakfast, use a plate of oatmeal and a glass of natural juice, for a second breakfast a few hours later - a boiled egg and a couple of plums. For lunch, you can eat 200 grams of boiled chicken, vegetable salad and one apple, for dinner - 50 grams of hard cheese and one citrus. And a few hours before bedtime, you can drink a glass of low-fat yogurt.
This is just an example diet. You can build it however you like. The main thing is that it should include healthy and low-calorie foods, saturate the body with all the necessary elements and promote fat burning.
Cosmetic procedures
In how to make legs slim and thin, various cosmetic procedures can also be useful. While strength exercises tighten and strengthen muscles, make them embossed, procedures, both salon and home, help to effectively tighten and smooth the skin, get rid of cellulite, accelerate fat burning processes.
The first tool that will help achieve harmony in the legs is massage. It helps to activate blood circulation, fights cellulite, gives the skin firmness and firmness. It can be done both by a specialist and independently. You can use silicone jars sold in a pharmacy, massage or vegetable oil, as well as 10 drops of orange or other citrus ether. On one foot, mix the essential oil with two tablespoons of the preheated base oil. Carefully distribute the composition over the leg, capturing the buttocks and the entire surface of the thigh, and begin to wield banks. Massage one leg for 10 minutes. Then move on to the second.
After the massage, to consolidate the results, you can do a wrap with cling film. To prepare the mixture, you can use 3-4 tablespoons of any clay, warm water, a tablespoon of vegetable oil and citrus ether. Dilute the clay with warm water to the consistency of thick sour cream, add oil and 10 drops of ether to it, mix everything and evenly distribute it over the buttocks, thighs and knees. Wrap with cling film and hold the composition for about an hour. Then wash it off with warm water and use an anti-cellulite cream. It is recommended to repeat the procedure every other day for a month (15 sessions). There are many others effective recipes wraps: with honey, with coffee, with algae and so on.
All these recommendations in combination will help you cope with how to make your legs slim at home. What is important is an integrated approach. Also remember that even if you manage to achieve the desired forms, it is important to keep them. To do this, continue to lead a correct and active lifestyle, eat a balanced diet, play sports. Cosmetic procedures will help to consolidate all the results of other measures.
Exercises for slim legs on video
Beautiful legs are the dream of all women! In just 1 week, such a desired effect is achieved, thanks to these simple exercises. Don't be lazy, let's do it!
If you are a busy person, this complex is for you. Give yourself just a few minutes a day and enjoy the result. We have selected for you some of the most effective exercises.
4 leg exercises
1. Doorknob Squats
Target: buttocks, quadriceps, hamstrings.
Set a timer for 100 seconds.
Stand facing the narrow edge open door, legs - separately, and a footstool - directly behind you. Take a doorknob in each hand while keeping your arms straight. Slowly count to 10, lower your body until it touches the stool (but don't sit on it!). Pause, count to 10 again, then rise.
Repeat while there is time.
2. Side leg raises
Target: buttocks, outer thigh.
Lie on your right side, straighten your legs, hold your head with your right hand. bend right leg at the knee and place your left hand on the floor in front of you for support. Count to 10 and lift your left leg off the floor at an 80 degree angle. Tighten the muscles of the thighs and buttocks; count to 10, remaining in this position. Then lower your leg.
Repeat until time is up; roll over to the other side, do the same with the other leg for 100 seconds.
3. Leg curl
Target: hamstrings, calves
Set a timer for 100 seconds.
Lock a weight of 0.5 kg on one ankle, then stand on your feet. Keep your arms straight and, leaning forward, place both hands on the 30 cm stool in front of you. Slowly count to 10, lift the weighted leg, bringing the ankle to the buttock. Stop, tighten your knee and lower your leg.
Repeat until time is up; change your leg.
4. Raising the feet
Target: caviar
Set the timer to 100 seconds.
Stand facing the wall, feet shoulder-width apart, feet parallel. Place a rolled towel under your feet, then place your palms on the wall for support. Slowly count to 10, lift your feet up so that only your toes are touching the towel. Stop, flex your calves, count to 10, and slowly lower yourself down. published
Repeat while there is time.
P.S. And remember, just by changing your consumption, we are changing the world together! © econet
Which female legs considered beautiful? First of all, attention is paid to such parameters as the length and harmony of the legs. If the legs are proportional to growth and are not burdened with a large amount of fat, then in the absence of pathological deformations (curvature), these legs can already be called beautiful.
However, you can make them even more beautiful. Today, “sporty legs” are in fashion. Even top models now prefer not to sit on strict diets, but spend a lot of time in the gym. Indeed, by today's standards, embossed legs with developed muscles(in moderation, of course).
At beautiful legs there should be volume in the shin area. The calves should be filled, the front side of the thigh should be strong and rounded, and the inner side should be taut and elastic. Relief, roundness, elasticity and tone help to achieve exercises for the legs.
Exercises for beautiful legs should be performed regularly - at least 2-3 times a week. It is advisable to purchase dumbbells of at least 1.5-3 kg each. For some exercises, leg weights can be used. You will also need a fitness mat.
The proposed complex includes exercises to work out areas that form the beauty of the legs: calves and lower legs, quadriceps, internal and outer surface hips. If the legs are thin, then thanks to the exercises they will acquire the desired roundness. Full legs will become clearer and more elastic. Bonus: By doing some of the above leg exercises, you will simultaneously engage, which will strengthen and round them.
A set of exercises for beautiful legs
Standing leg exercises
Leg exercise 1. Let's start with the calves and drumsticks.
Initial position: stand up straight, leaving a distance of 10-15 cm between the feet. In the hands of a dumbbell.
Performance: at the expense of times, slowly rise on your toes, keeping your back straight. The arms do not move, but continue to hang freely along the body. On the count of two, lower your feet to the floor. Rise again and fall again. Repeat about 30 times. It is important to do the exercise slowly, concentrating on the sensations in the calf muscles.
To increase the load on the calf muscles, the heels are not lowered to the floor, but left a couple of centimeters above it.
Leg exercise 2. Another exercise to work out the calves. It is similar to the previous one, but is performed while sitting.
Initial position: sit on a low chair, bench or fitball (with a fitball, efficiency will increase, because you have to maintain balance). The distance between the feet is 10-15 cm. The knees are bent at a right angle, the hips are parallel to the floor. Put your hands with dumbbells on your knees.
Performance: at the expense of times, tear off the heels from the floor, raising the legs on the toes. The knees should rise as high as possible. On the count of two, lower your heels to the floor. Perform slowly and smoothly. Repeat 40-60 times, dividing this amount into 2 sets.
Leg exercise 3. This exercise is effective for calves, thighs, and buttocks.
Initial position: stand up straight, spread your legs as wide as possible, spread your socks to the sides and do a deep squat. Ideally, the thighs should be parallel to the floor, with the knees bent at a right angle. Put your hands on your belt.
Performance: at the expense of times, tear off the heels from the floor, transferring the legs to the socks. In this case, the squat position is maintained. On the count of two, lower your heels to the floor. Repeat calf raises without leaving the squat position. Do 30-40 calf raises, dividing this number into two sets.
The exercise should be performed slowly, but rhythmically, with strength and concentration on the sensations in the muscles of the legs.
Leg exercise 4. These are side lunges, useful for the muscles of the lower leg, front and inner thighs, buttocks.
Initial position: stand straight, feet shoulder-width apart, hands on the belt.
Performance: at the expense of times, lunge to the right side, bending the right leg at the knee and transferring body weight to it. Make sure that the leg is bent at a right angle - in no case should the knee go beyond the toe of the leg. The left leg is fully extended when lunging to the right side.
The lower you squat in a lunge, the more benefit. If you are doing the exercise with dumbbells, then when you lunge, bend down and touch the floor with dumbbells held in your hands.
Having made a lunge to the right side and transferring the weight to the right leg, you need to withstand a short pause of 1-2 seconds and return to the starting position. Repeat the same lunge for the left leg.
Alternate lunges to the right and left. Do a total of 15-20 lunges in each direction.
Leg exercises on the mat
Leg exercise 5. Let's move on to the inner thigh.
Initial position: lie on your side. Put your head on an outstretched hand or lean on and support your head with your hand. Bend the leg located on top and bring it forward, placing it in front of you. In this case, the body is a straight line. Point the toe of the lower leg towards you.
Performance: at the expense of times slowly raise lower leg, at the expense of two omit. Raise as high as possible. This should be done slowly, smoothly, tensing the muscles of the working leg. To increase the load, do not put your foot on the floor when lowering.
The number of repetitions depends on your body. The exercise should be done until a burning sensation appears in the muscles of the inner thigh of the working leg. After that, you need to lie on the other side and repeat the exercise for the second leg.
Leg exercise 6. Another exercise for the inner thigh.
Initial position: put a chair and lie on your side so that your feet are under the chair. Place your top leg on the seat. Pull the toes towards you.
Performance: lift the leg located under the chair. The body is exactly on its side - in order to maintain balance, it is necessary to strain the press. Lifts should be done slowly, with tension. Perform until burning in the muscles of the inner thigh of the working leg. Then change position and repeat the exercise for the other leg.
Leg exercise 7. This exercise is called "Scissors", it strengthens the muscles of the legs and lower press. Particular emphasis is placed on the muscles of the inner thigh.
Initial position: lie on the mat with your back down, put your hands under your buttocks with your palms down, tear your shoulders off the floor and raise your legs to a height of about 30 cm, stretching your socks.
Performance: while holding the starting position, cross the tense legs. First one leg is higher, then the other, that is, the legs cross alternately.
The crossings are done vigorously and rather quickly, but with tension and strength, and not easily and gently. Legs and abs are tense all the time. Make about 60 crosses, dividing this number into two approaches.
Leg exercise 8. Now work on the outer surface of the thigh.
Initial position: lie on your side, lean on.
Performance: lift the top leg. The main attention is concentrated on the muscles of the outer surface of the thigh of the working leg: lifts must be done slowly, with tension, feeling a burning sensation in these muscles. Do 30-40 lifts and repeat the exercise for the other leg.
Leg exercise 9. And one more "Scissors".
Initial position: lie on your back, stretch your arms along the body. Raise straightened legs so that they make almost a right angle with the body. Pull out the toes.
Performance: slowly reduce and spread tense legs, slightly cross when reducing. Spread your legs as wide as possible. First, approximately 30 dilutions are made with the toes extended. Then you need to pull the socks towards you and make another 30 crossings. You should concentrate on the muscles of the inner and outer thighs (when reducing - on the inside, when breeding - on the outside).
Leg exercise 10. This exercise is to complete the complex for the legs.
Initial position: lie on your back, raise your straight legs to a comfortable height.
Performance: just shake your raised legs as if you want to shake off drops of water from them or relieve tension after a heavy load.
Shake for so long until you get bored. Alternate small and large shaking, fast and smooth.
How useful is this exercise? This is a rhythmic massage that improves microcirculation and lymph flow. When shaking, lymph outflow occurs - this relieves the legs of edema and. Muscles receive more nutrition, which means they quickly come to the desired shape.
Additional leg exercises
During the day, whenever possible, walk on your toes. When walking on toes, you create a load on all the muscles of the legs - this is especially effective for the calves and buttocks.
Jumping is very useful for the legs. Do you want beautiful legs? Buy a jump rope and jump anytime you feel like it.
If you spend a lot of time sitting at school or work, arrange physical education for your legs. Do light "invisible" exercises about once an hour. Starting position: sitting on a chair, legs bent at the knees, feet on the floor. Execution: tear off and lower your socks 30-40 times. Then tear off and lower your heels - also 30-40 times. Raise and lower your knees 30-40 times. Do these "imperceptible" exercises easily and freely. Try to remember them every hour while you sit at work or study.
Strong, beautiful legs are the first sign of excellent healthy and good health. physical fitness person. Slim legs has one who knows in practice what physical education is, and who is not too lazy to play sports in order to maintain muscle tone.
Exist . They have several features that are dictated general physiology person.
People have to pay dearly enough for walking on two legs. This organ of support and movement must be subjected to daily loads of 10-30 thousand steps (approximately 5-15 km). Nature, creating us as we are, by no means meant that a person would be able to overcome great distances in a sitting position. Due to the lack of elementary physical activity legs lose their natural beauty.
Excessive loads in the form of standing in one place for many hours, intensive walking with sharp pauses are also harmful. A long stay of the leg muscles in tension contributes to stagnation of blood. This inhibits the processes of evacuation of waste products (decay) of cells. They remain in the muscle fibers for a long time and disrupt the free functioning of capillaries.
Everyone is running and we will run: the main exercise for slender legs
In nature, few people walk in slow pace. Basically everyone is running. The person must run. This is one of the needs of the body. Running is a workout for the muscles of the legs, joints, cardio - vascular system. However, running is different. Slim legs in two to three weeks with running exercises is real.
Before starting a workout, take care of warming up your muscles. Jogging for 20-30 minutes will be enough. Then pay attention to stretch marks:
The best exercises for beautiful legs:
Do you want beautiful legs? Walk on your toes night and day
In fact, a load for the legs equal to their own human weight is not effective for building up. muscle mass or the formation of a beautiful muscle relief. There are two effective ways increase the load on the legs - use shells or reduce the area of \u200b\u200bsupport for the whole body (stand on the toe).
If you start walking on your toes in crowded places, some misunderstandings and embarrassment are quite possible. However, no one will disturb you at home. Walk on your toes from room to room, raising your arms up from time to time and stretching. So you will make your legs slender in a week of exercises.
Remember the leg muscles are the largest and strongest human muscles. It takes a lot of work to work it out. There are many methodologies for training.
The main principle of training is to force the muscles of the legs to work, to strain.
The following tricks work great on the legs:
1. Grand plie is the first exercise taught in ballet schools. We place our legs shoulder-width apart. We stand on our toes and squat. When folded knee joints take a little to the side. We perform three approaches, in each 20-30 repetitions. 
2. "Donkey" squats. We find any fixed stop on which you can lean and lean forward. We put a stand under our feet (a small elevation) and stand on its edge with socks. 
The legs should be slightly bent at the knees. We do 2 or 3 sets of 20-40 exercises each. It all depends on your weight. You should feel a sharp, unbearable pain in the calf muscle. Perform the exercise with high quality, and beautiful legs are provided to you.
3. Squat with shells. We take a barbell or dumbbells. We place them on the trapezius muscles. Legs shoulder width apart. While squatting, keep your back straight, trying to bring your pelvis as close to the floor as possible. 
We take maximum weights. For one approach, you need to do 8-12 repetitions. We carry out three approaches. Perform the exercise correctly, and in three to four weeks you will get not only beautiful legs, but also a very attractive ass.
