Standing leg raises alternately. Exercises for the legs and buttocks in the gym. -four. Diagonal crunches with weights
(and its variations) are accentuated isolation exercises for the buttocks (priests). Also, the load can be distributed to the back of the thigh (the so-called biceps of the thigh) (depending on the manner of execution), well, because. these parts of the body are more often interested in girls / women, then this exercise (this article) is relevant primarily for them 🙂
I warn you: in this article, we will take a very detailed look at the classic version - moving the legs back with an emphasis on the hands, because this variation does not require any additional equipment, and can be easily performed at home. conditions, if desired 🙂 well, in short, we will also consider all variations (options) of this exercise, so that you are in all weapons ...
Taking the legs back with an emphasis on the hands: execution technique
1 / Take the starting position on all fours (doggy style), while:
- With your fingers (palms), rest on the floor, as if you are going to do push-ups (to fix the position). If you have a wrist injury, you can lean on the entire surface of your forearm.
- The back is straight (slightly arched in the lower back), in general, do not round the back and do not fall down to the floor with it (keep it straight - strictly parallel to the floor, throughout the exercise).
- The knees are rested on the floor (by the way, I recommend putting something soft under the knees (so that there is no discomfort)), and they are on the same line - next to each other (at a distance, well, according to well-being, no more than 10-15 cm.).
From the starting position, exhaling, with a powerful controlled movement (without a jerk, any jerks, a fast pace of execution, swinging the body / legs, etc. are excluded in this exercise), take your leg not just back, but also up, slightly straightening it in knee (but not completely, your main task is not to try to straighten your leg completely, but lift her up with her feet, as high and far as possible), and linger in this position (top point) for 2-3 seconds - making a peak contraction, thereby complicating the manner of doing the exercise (in other words, making it more effective) and thereby feeling the working muscle (buttocks and hamstrings). See below photo for explanation:
While inhaling, smoothly (without a jerk, everything is under control) lower the leg back to its original position (to the line where the supporting knee is located, but in no case - no further, i.e. you can’t put your foot in there, right up to the chest, because this weakens (relieves) the load from the muscles, thereby making it ineffective), wherein knee of the working leg = do not stand or even touch the floor (it is in the “air” all the time (i.e. it “floats” above the floor all the time, does not touch it, this is very important !!!, do not miss it, otherwise the exercise loses its effectiveness). After that, repeat all those same action, you need the number of repetitions for one leg, and then for the other.
As for the number of approaches / repetitions, read these articles:,. In short, in this exercise, I recommend doing 3-4 working sets in the range of 15-20 repetitions.
As for when to do it, my advice is: exercise - isolating, I recommend performing it only at the end of the workout, after the main basic (multi-joint) exercises, like:, etc. That's the only way it will come from him max.think(effect), and the only way you get from it max.favor. By the way, you can try to do it in a superset with another isolating similar (in terms of impact factor) exercise, for example with - But this is so, by the way 🙂
Here, see below demo, perfect execution(all of the above) (strive for the same):
See? The girl does not try to fully straighten her leg, she holds it at an angle of 90 degrees, and tries to lift her foot up as high as possible (only so the buttocks plow on full program)
, and if you try to straighten your leg completely (straighten it), you intend to remove the load from the buttocks and direct it to the back of the thigh (the so-called biceps femoris). + The girl watches the knee of the working leg (at the bottom point), i.e. does not lay down, but keeps it above the floor. These are the most important points.
Variations of this exercise
There are a lot of variations (options) for performing this exercise. Below, I will try to provide you with as many of them as possible so that you are armed to the teeth 🙂 for all occasions ...
No. 1. Not a variation, but the exercise can be performed with additional weight in the form of special weights on the legs:
Additional weights (in this case, weights on the legs) make the exercise even more difficult (more difficult), and therefore more effective (therefore, more effect = better result). Do you understand? But, this does not mean that you need to immediately work with large weights, hanging a bunch of weights on yourself, start small and achieve a lot, i.e. my recommendation is: start with extra weight when it is easy for you to perform regular leg abductions with an emphasis on arms (without weight) for 15-20 repetitions.
No. 2. The variation is performed in a special simulator (design) special. under this exercise:
Its plus is that the trajectory of movement is directed in it, therefore, according to the technique of execution, everything is much simpler, and secondly, it is possible to work with additional weights (weight) (hence, this is more efficient, and hence the result). The main thing, before performing the exercise, is to set the correct trajectory of movement (under the buttocks or biceps of the thigh, see for yourself).
I remind you that if your goal is:
- Emphasis on the buttocks (butt): you need to keep your leg at a 90-degree angle, and try to raise it as high as possible with your foot up.
- Emphasis on the back of the thigh (i.e. biceps femoris): try to completely straighten the leg (higher in the simulator, just the same emphasis is placed on this).
Number 3. In the Crossover simulator (just on the floor, with additional weights attached to the ankle):
No. 4. Also, this exercise can be performed not on the floor, but on a horizontal bench, both with additional weights (special weights or in conjunction with the Crossover simulator) and without it:
The bench should be used only if you work with additional weight and it is in the “crossover” simulator, because, firstly, it is much more convenient (you will understand by trying in practice), and secondly, when using the bench = the amplitude of movement increases (only provided that you work in a crossover simulator) = therefore the exercise becomes more effective.
In other cases, in my opinion, it is not advisable to use a bench ... (it is simply not needed).
No. 5. Also, this exercise can be performed in the simulator (machine) Smith:
Great modification… its only small minus is that you will need to ask someone to help you (insure + remove the neck from the limiters (racks)). Otherwise, know the problems, try it.
No. 6. You can adjust and do in the simulator, where they perform the exercise:
This modification is only suitable for working (emphasis) on the back of the thigh (the so-called biceps femoris), because here the trajectory implies an almost completely extended leg. For the study of the buttocks (specifically this modification) = not suitable.
No. 7. You can adjust and perform in the simulator, where they do flexion / extension of the legs:
Sincerely, administrator.
Lying on the back leg raises is an extremely effective exercise aimed at complex pumping of the abdominal muscles. All fitness enthusiasts traditionally resort to such training. The main advantage of the exercise is the possibility of its implementation by beginners without negative consequences for health and putting unnecessary stress on the body.
Exercise technique
How to quickly pump the press? Lying leg raises for this must be performed according to the correct technique.
To begin with, you need to comfortably accommodate on evenly stretching the body. Having straightened your legs, you need to put your hands along the body with your palms down or partially put under the buttocks. This will take the starting position.
Lying leg raises can be performed not only with straightened limbs, but also with bent knees, which is an easier option. It is recommended to pull the hips to the midline. Keep moving until your knees are at chest level. In this case, the abdominal muscles should be in full tension.
After a short pause, you should return to the starting position. To quickly pump the press and hips, it is enough to determine the maximum capabilities of your own body, finding out for yourself the maximum possible number of repetitions during one approach.
Common Mistakes
As in other elements of training programs, making technical mistakes here can lead to insufficient load on the muscles, which will subsequently affect their inharmonious development. Correct execution of the exercise involves:
- lowering the limbs on inspiration and raising them on exhalation;
- creating a slight rounding in the lumbar area when tearing the pelvis off the floor;
- control over the work of the abdominal muscles, in other words, an assessment of one's own feelings during training;
- uniform body movements (all kinds of jerks will allow you to raise your legs according to inertia, and not by the force of the press).
Exercise variations
For a better study of muscle mass, lying leg raises can be performed using sophisticated techniques. During training, advanced athletes should use weights that should be clamped between the lower extremities. Here you can use dumbbells, kettlebells, balls, and other equipment.
To complicate the exercise allows the placement of the body on a horizontal bench. Hanging limbs acquire an increased amplitude, which is reflected in an increase in the effectiveness of classes.
To better pump the zone, you can work with a partner. The latter must resist lower limbs during their ascent.
There are a few things to keep in mind when performing lying leg raises:
- To facilitate training, beginners should hook their hands behind the sofa, armchair, and other furniture, which will allow them to maintain stability.
- Performing the exercise "lifting the legs lying down", it is worth keeping the limbs in a slightly bent position. Their full straightening will have maximum loads on the hips and abdominals.
- If in the process of training it is important to use all the muscles of the press, it is recommended to make attempts with lifting the pelvis up. At the same time, it is worth lingering in the upper position for a few seconds or performing small swaying of the lower body.
Finally
Lying leg raises are an extremely effective technique that allows you to remove fat deposits in the abdomen and hone the relief of the press to perfection within a few months. To get visible results, the main thing is to regularly resort to training, working according to the correct technique.
Something without which it is impossible to imagine a beautiful, harmonious silhouette - taut legs. In the legs of a person is concentrated a large number of muscles, so if they are not in good shape, the legs will not look attractive. Let's see what exercises are most effective for shaping beautiful legs.
Exercises for slim legs
There is a huge amount exercise, allowing you to make your legs more slender, toned and attractive. Some of them can be performed at home, without having simulators and additional devices. Let's look at the technique of performing the best exercises for slim legs. Immediately, we note that each of them must be performed in 3-4 sets with 12-15 repetitions in each.
Squats
Classic squats are considered one of the best exercises for triple legs and firm buttocks. It is better to perform them with weights in the form of small dumbbells or water bottles. You can also wear a backpack with some kind of load on your shoulders. Start with a small weight of 2 kg, but gradually increase it to 10 kg or more.
This effective exercise for men and women is performed in an elementary way: you need to stand up straight, with your feet slightly wider than your shoulders. Socks should look a little apart, and under the heels you can substitute small stands 2-3 cm high (they will allow you to do deeper squats). If you are working with dumbbells or bottles, take them in your hands and start squatting, and if you are doing an exercise with a backpack, you can fold your hands behind your neck or stretch them forward. You need to squat to the point where the thighs are strictly parallel to the floor, but watch your knees so that they do not go too far forward (no further than the socks).
Lunges
This exercise involves the hips, buttocks and calf muscles, so it can be considered complex. With it, you will quickly get slender and toned legs. When performing the exercise, the back should remain straight, and you can take dumbbells or water bottles in your hands to increase the load.
Starting position - standing straight, feet shoulder-width apart. One leg remains in place, and the second is put forward, and you sag down along with this. You need to lower yourself until the thigh of the front leg is parallel to the floor, and the knee of the back leg almost touches the floor.
Mahi legs
One of the best exercises for slender legs, thanks to which they will become thin and toned. To perform the movement, you need a chair with a back. Stand on the side, put your feet together and straighten your back. Take one leg to the side, trying to raise it as high as possible, but do not bend over with your body. Then return to the starting position and repeat. We do the exercise smoothly and slowly, feeling the work and high muscle tension.
Kneeling leg raise
How to make legs slim and thin with another simple exercise that can be done at home? You need to get on all fours, look straight ahead and do not round your back, and then, as you exhale, lift one leg back without straightening. Raise until your thigh is parallel to the floor. Do everything slowly and without inertia, so that the load on the back of the thigh and buttocks is felt. Watch the video of this exercise for slender legs, where you can see the technique in detail.
high chair
This exercise for beautiful and slender legs is performed in statics. With it, you will burn the fat layer and tighten sagging skin. Unlike all of the above, you need to perform it not for the number of repetitions, but for time.
You need to stand with your back to the wall, stepping back from it by 30-40 centimeters. We go down, as if we are sitting on an imaginary chair, and linger. We rest against the wall with our backs, and lower our arms down along the torso. The knees should be at a right angle, and you will feel a strong tension in the hips and shins. When you get tired, get up, rest for half a minute and repeat this 3-4 times.
Glute walking
An unusual but effective exercise will allow you to achieve slender legs at home in a short time. The movement works out the hips, removing fat deposits from them and pulling them up. It is performed very simply: we sit on the floor, stretch our legs in front of us and spread our feet a little. We look strictly in front of us and with a flat back we begin to move on the buttocks, alternately shifting each of them forward. After taking 10 steps forward, go back in the same way.
Rise on socks
It is impossible to get slender legs without working the calf muscles. Tightened shins look very attractive, so give them due attention. To perform the exercise, you will need a slight elevation - about 5-10 cm. Stand on it with your toes so that your heels are in the air. Hold onto something with your hands while maintaining balance. Get down on your toes as far as possible, and then rise as high as possible. Perform the exercise as slowly as possible so that by 12-15 repetitions you will feel a strong burning sensation in the calves.
Ballet exercises for slim legs
If the above complex for slender legs is not enough for you, we offer an additional 3 more ballet exercises that can be performed at home. With their help, you can make your legs thinner and more slender, even if there is some curvature. So, the top three best and simple ballet movements include the following:
- Plie. A well-known ballet position that helps to make the legs attractive, toned and thinner. To perform it, you need to rise on your toes, closing your heels, and perform a squat. For beginners, this movement is difficult, but you can simplify the task: put your feet wider than your shoulders, point your toes to the sides and squat. For weighting, you can take a water bottle or a dumbbell in your hands.
- Tandyu. This exercise has several varieties: forward, side and back. It resembles the standing leg swings described above, but has a more complex technique. You need to stand up so that the heels are pressed against each other, and the socks are pointing apart. Holding onto a support, take one leg forward, then back, and then sideways. Raise it as much as the stretch allows, and hold it at the top. Watch the video of this ballet exercise to understand it better.
- Relevé. An excellent exercise that allows you to make slender legs due to the study of the calf muscles. It involves alternate lifting on toes, standing near the support.
With the help of these exercises, you will not make your legs slim in a week, but with regular training in a month you will see positive results. Our effective training program is suitable for both women and men. The main thing is to persevere, and you will definitely achieve your goals!
Before performing the complex, be sure to do a warm-up: it will help make the muscles more plastic, and the workout more effective. Plus, it will reduce the chance of joint damage.
For better work gluteal muscles squats should be done as deep as possible. In order not to damage the knee joints, do not make sudden movements.
The workout works the lower body: legs and buttocks. But keep a close eye on the top as well:
- tighten your stomach;
- straighten your back;
- look straight ahead.
Perform each exercise 10 times with minimal rest breaks.
Additional equipment is not needed. In fact, you don't even need a form. If your clothes do not hinder movement, you can perform this complex anywhere: at home, at work or on vacation.
1. Regular squats
Regular squats improve the condition of all leg muscles.
Get down as low as you can. But make sure your back stays absolutely straight. The angle of the back should be approximately the same as that of the shins. Distribute weight evenly between heel and toes.
2. Plie
Plie helps to make the legs slim and the buttocks more rounded.
Turn your socks to the side. Ideally, you want to form one line of feet, but the angle of turn depends on your flexibility and coordination of movements. Gently lower yourself as deep as possible, feeling the tension of the inner thigh. Keep your head down and don't look at your feet.
3. Squats and side leg raises
In addition to the muscles of the legs, raising the leg to the side involves the oblique muscles of the abdomen and the lower back.
Raise your leg as high as you can without tilting your torso to the side. Do 10 repetitions, alternating legs.
4. Carousel
Rotation of the pelvis allows you to work deeper on the inner surface of the thigh.
Dropping down to the right foot, rise through the left. Change direction. Go as deep as you would in a regular squat and keep your back straight.
5. Squats and leg raises
Raising the leg from a standing position allows you to additionally work out the back of the thigh, buttocks and abdominal muscles.
Remember to keep your back straight while squatting. Do not lean forward when you take your leg back. Do 10 repetitions, alternating legs.
6. Triple Spring Deep Squat
Regular squat, complicated by swinging at the bottom.
Sitting deep down, move your pelvis up and down with an amplitude of no more than 10 cm. Then slowly return to the starting position. Despite the tension in your legs, try to avoid jerking while lifting.
7. Sumo + kick
Deep squats, and then lifting and turning the legs in a circle, give an additional load on the muscles of the buttocks, as well as the inner and back of the thigh.
Raise your leg about 45 degrees. Try not to bend your leg during the lift, and your back during the deep squat.
8. Side Squats
From the starting position (standing), take a step to the side and lower yourself as deep as possible. Try to place your legs as wide as possible.
This will allow you to work out the inner side of the thigh and the lower muscles of the buttocks as much as possible.
9. Ski Squats
The springing motion in the bottom position works deeper on the back of the thigh.
Crouching deeply, make two swings of the pelvis with a small amplitude and return to the starting position. Take imaginary ski poles in your hands, but do not jerk.
10. Jump Squats
The final plyometric exercise: deep squat with jumping. Plyometric exercises help to form a harmonious figure and avoid overdeveloped buttocks.
Jumping as high as possible, do the exercise at the highest possible pace. But at the same time, make sure that the squats are deep.
If this is too easy for you:
- repeat the complex (1-3 times);
- take a weight (dumbbells, bottle, zucchini or chihuahua).
Slender legs are undoubtedly the dream of any girl or woman. And if at a young age this problem is not so acute, then after 25 or later, cellulite begins to catch your eye, protruding “ears” on the hips or legs in general cease to please with harmony, and more and more often they have to be hidden behind long skirt.
However, the advantage is that you pay attention to this at the very beginning of the problem, and not when you don’t know what to take on. There is always a way out and a way to correct the figure, there would be desire and perseverance, everything else is a matter of time. Yes, it is perseverance and determination that many women lack in the fight for extra pounds in their legs or in general in the body. The fact is that optimism quickly begins to be lost, excuses are found, and the result and visible effect was so close! This is what concerns motivation and the final decision to lose weight in the legs by all means.
Now consider the ways that exist for this. Everyone knows that limiting yourself in calorie intake, you can lose weight and change appearance. This applies to the whole body, and legs in particular. Diet is always like salvation and the most fast way achieve the desired effect. However, a diet is a diet, but do not forget that the body is losing weight and after that flabbiness appears when the skin tone is lost. It is for this that, in parallel with the diet, you always need to perform exercises for the legs. Thus, the muscles and skin will be tightened following the decreasing centimeters. Well, the second effect of leg exercises is an increase in the result of the diet. Let's first look at the question proper nutrition to achieve fast weight loss legs.
Diet for slimming legs
As with any diet, the main principle of losing weight is to reduce the number of calories consumed. You need to eat a little less than the body spends during activity and in general any activity. This is the key to a quick effect and weight loss. Naturally, at first it will be difficult for you to refuse high-calorie, tasty, juicy and everything familiar. But, believe me, gradually you will begin to get used to such a diet and then your body will thank you in the form of good health, energy and a beautiful body.
Basic nutrition rules for slimming legs:
- Give up soda, sweet water, factory juices, it is better to replace all this with purified water or juices made by yourself;
- Forget about dry cream and milk, which you love to add to coffee so much, because of them cellulite appears almost instantly;
- Instead of dressing your favorite salad with mayonnaise, do it with sunflower or olive oil;
- Avoid salt and sugar intake. Instead of regular salt, use iodized salt, it is much healthier, and sugar can always be replaced with iodine;
- The diet will be much more effective if you can forget about flour, because there is no benefit from this product, except perhaps extra calories;
- Sweets should be limited to a minimum, but they should not be completely abandoned, since they affect brain activity, improving it.
Any diet will be many times more effective if you connect the exercises listed below for weight loss of the legs.
Helping the diet with leg slimming exercises
Do not forget about such an affordable and common method as morning jogging. In this case, you can count not only on losing weight in the legs, but also in the whole body. For some, this method is much more suitable than exercise, but you also need to run correctly. Shoes should be as comfortable and light as possible, it is better to choose special running shoes. During a run, the foot should each time come into contact with the ground not in the toe or heel area, but in the middle of the foot. It is better to keep the elbows slightly below chest level, bent at the elbows. The duration of the run should be from 10 to 20 minutes. After returning home, do not forget to take a shower so that tired muscles can cheer up.
Bicycle trainer
It will not be superfluous to exercise on a bicycle simulator, so you can achieve not only the effect of losing weight on your legs, but also strengthen the muscles in this part of the body. Running and cycling simulators are very convenient in that they are always available and you don’t have to leave the house anywhere, but the downside is that you lose your time in the fresh air. In addition, your leg slimming diet can bring quick results if you follow the following exercises.
Rise on toes
- Spread your legs shoulder-width apart, arms along the body.
- Take a breath and begin to gently rise up on your toes, while raising your hands.
- At the highest point, fix the position, exhale smoothly and again lower yourself to the floor to the starting position.
With this exercise, you can not only enhance the effect of losing weight on your legs, but also pump up the calf muscles, thus adjusting their shape.
Squats
Squats also need to know how to do it right. Take a starting position: hands at the waist, and feet shoulder-width apart. We exhale and squat, stretching our arms forward. When inhaling, we return to the starting position. You need to squat deeply and slowly, do not tear your heels off the floor.
Bike
It is very easy to perform. To do this, lie on your back, raise your legs up and start turning imaginary pedals, first forward, and then in reverse side. With this exercise, all the muscles of the legs are involved, which is why it is considered universal.
Lying leg raise
Lie on your back, keep your arms extended along the body. Start alternately raising your legs up at an angle of 45 degrees. Make sure that you do not touch the floor with your heel. At first, you will be able to notice the effect of slender legs from behind.
Side leg raise
Lie down on God, bend one arm at the elbow, which will act as a support. If bent right hand, then begin to raise your left leg accordingly, you need to make at least 20 lifts, then change sides.
In this case, the load goes to the side of the legs, so with frequent repetitions of the exercise and the effect of losing weight on the legs, you can see in this part.
Standing leg raise
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