Having the perfect leg shape is every girl's dream. Diets, visiting a fitness room help to achieve this goal. But the result sometimes does not satisfy the fair sex. The legs become slender, and there is no flexibility and fit. For muscle development, professional trainers recommend stretching the back and front of the thigh. This type of fitness effectively works in conjunction with proper nutrition and general physical activity.

Back of the thigh anatomy

The structure of the muscles of the lower extremities includes the following elements:

• buttocks;
• back and front femoral surfaces;
• lower leg muscles.

The group in question is the largest and should receive large share loads during training. Exercises such as the hamstring stretch are especially recommended. The muscles in this part of the leg are involved in flexion, extension, internal rotation of the knee, tilting the pelvis forward and abducting the limb back.

The structure of the back of the thigh includes the biceps, semimembranosus and semitendinosus muscles.

Losing weight and increasing muscle mass is the primary concern of an athlete or fitness enthusiast. Regular exercise and balanced nutrition will help tighten your legs.

Stretching the muscles of the back of the thigh: general rules

Physical exercise involves following certain guidelines for its implementation. Stretching the thigh muscles is no exception. This set of classes is called stretching. A similar type of aerobics - effective method stretching muscles and improving the general physical condition of a person.

To obtain the desired results, training must be carried out systematically. These exercises are popular with fitness enthusiasts as they require little training. Stretching is used to correct body shape, prevent and treat diseases of the legs and back.

Just before stretching the muscles, be sure to warm up and warm up. This will prepare connections for later exercises.

A good way to warm up is jumping in place or running at a normal pace with jumping and swinging movements. You need to remember about breathing: you cannot hold it.

Stretching the leg muscles allows you to qualitatively prepare the body for physical activity and competition. Regardless of age and training experience, stretching is a necessary part of artistic gymnastics. In order for the exercises to bear the cherished results, a training program is drawn up, where a calendar of visits to the gym is provided, stretching of various groups of leg muscles and a diet are described.

The advantages of training are obvious: the body's resistance to stress is developed, weight and cardiovascular system are normalized, legs take on a beautiful shape and are strengthened.

A set of stretching exercises

There are several types of training sessions for stretching the leg muscles. Stretching the front and back of the thigh is performed with a set of exercises of three groups based on the position of the person: standing, sitting and lying.

From a standing position

Varieties of vertical stretching:

• flexion at the knee;
• wide deep squats;
• shift with dumbbells.

When performing the first exercise, you need to stand up straight, straighten one leg at the knee, and begin to bend the other, imitating a squat on a chair. Hold this position for a while, straining the back of the thigh. Do the same for the other leg.

The wide deep squat is a gentle stretch of the muscles of both thighs at the same time. It is necessary to put your feet shoulder-width apart, bend your knees and lower your hips down. Put your palms in the solar plexus area, and your elbows between the knees.

The dumbbell shift exercise can also be done at home. Starting position - legs shoulder-width apart, the body is slightly tilted forward. Take the shell with both hands and pull them down. Direct the projectile between your legs so that it is at knee level. Straighten up on the extension and return to its original position.

From a sitting position

Stretching in this pose includes the following types:

1. "Happy child". This is an open, relaxing position in which all babies lie up to a certain age. To stretch the muscles, you need to lie on your back, bend your knees and grab your heels with your hands. Take five breaths, then lie down in this position.
2. Wide leg spread to the sides. A wonderful exercise to stretch your thigh muscles. It is necessary to squat down, and then lie down in this position. Put your feet on the floor. The heels should be farther than the toes. Begin to descend on the forearms, then on the shoulders and buried your face in the mat, turning your head to the side.
3. "Lizard". It is widely used in yoga to stretch the outer thighs. Bend one leg, pull the other back. Rest your hands and pull your torso up. Do the exercise 6 times.
4. "Butterfly". The stretch is done for both hips together. Sit on the mat, bend your knees, unfold your feet like a book. Straighten up and look in front of you. Do 5 breathing exercises, bend over slowly.
5. Head to Knee. With this exercise, we stretch the back and leg muscles. Popular with track and field athletes. You need to sit down and straighten your legs. Bend your knee and pull your left foot towards your right thigh. Then inhale and arch the upper chest. As you exhale, bend forward and try to reach your right foot with your fingers. Return to starting position.
6. "Dove". An effective exercise for opening the hip joints, the technique of which is as follows:

• sit on the mat, pull the left leg back, bend the right;

• stretch your arms forward, putting your elbows on the floor;
• do the same for the other leg.

From a lying position

Muscle stretching is performed on a gymnastics mat. To do this, you should take a horizontal position, and raise your legs and take them in different directions and towards yourself. Exercises for bending the knees are done while lying on the back and on the stomach. The best option is to do these stretches with the help of a partner.

Contraindications to stretching the thigh muscles

Before stretching, you need to make sure that there are no problems with the back, neck, legs, and other parts of the body.

Stretch marks are contraindicated for the following diseases:

• arthrosis;
• osteoporosis;
• hematomas;
• thrombosis;
• hypertension;
• hernia;
• malignant tumors.

You cannot engage in these types of fitness for people after operations, injuries and leg fractures.

Before planning a workout, you should consult with your doctor and exclude possible pathologies.

It is important to follow the general rules for doing stretching exercises, do it regularly and have fun.

Anna Milyaeva, physical training coach, share exercises for the back of the thighs:

The hamstring stretch is extremely important as it allows you to:

Move the thigh forward without twisting the pelvis behind you and, as a result, without disturbing the spine or injuring it.

To improve the ergonomics of the leg swing while running, again making life easier for our body: without stretching the back surface, we move the thigh forward due only to strong tension on the front surface of the thigh, and so - due to 50% of the tension of the front surface and due to 50% of stretching of the back. Everything is easier than just stress and expenditure of energy.

Keep menisci and knee joints safe and sound. The developed amplitude in the thigh due to the development of stretching of the back of the thighs allows all surfaces of the thighs (front, inner and back) to work actively, and therefore, to optimally fix the knee joint, protecting it from shock loading.

5 useful exercises:

1) extension of the supporting leg in a lunge.

Standing in a lunge, arms on either side of the supporting leg. Without taking your hands off the floor, pull the pelvis back and straighten the supporting leg at the knee as much as possible. In this case, the foot of the supporting leg is completely pressed to the floor.

2) Inclination to the toe from a standing position.

Standing right leg slightly forward, left leg slightly back. Leaning forward, bend the left leg at the knee, leave the right leg straight, and, without expanding the pelvis, but only moving it straight back, perform an incline to the right foot. Touch the sock with your hands. Do not pull the sock off the floor.

3) Walking with an incline forward on bent legs.

Slightly bending both legs at the knee, take alternate small steps forward and, keeping the body weight on the center of the feet, perform torso bends with touching either the left or right toes.

4) Stretching the back of the thigh while sitting.

Sitting on a support (bench / sofa), leave the right leg bent at the knee at 90 degrees, and straighten the left leg almost to the end at the knee forward, the toe is strictly pulled away from you). Bend the torso forward and with both hands stretch down to the floor on either side of the left thigh. Almost touch the left thigh with your chest - then you will feel a stretch on the left back surface. Next, the same exercise on the right leg.

5) Extension of the legs in a standing position in an incline.

Standing in an inclination, feet are hip-width apart, body weight is strictly in the middle of the feet, legs are slightly bent at the knees, hands touch the floor.

If you keep your body weight on the center of your feet, and stretch your pelvis up (not back!), Then you will clearly feel the stretch of the back of both thighs.

Do you remember? Try this at home and after preheating.

Have a good stretch!

This easy set of thigh and groin stretching exercises can help prevent and heal injuries and deformities of the groin, lower back, and pelvis. Watch the video for each exercise!

Groin stretch

1. Stand with your legs wide apart and your knees bent.
2. Bend your right knee to the side and bend over to the right.
3. Hold this position for 10 to 30 seconds.

Muscles worked:
Thin.
Large leading.
Short leading.
Long adductor muscle.

Watch the video how to do this exercise correctly:

Home stretch complex for the adductor thigh muscle

Stretching your thigh muscles will help keep your hips flexible, which is important to prevent injury.

1. Sit on the floor with your legs apart as much as possible and in full contact with the floor.
2. Keeping your back straight, lean forward towards your hips.
3. Hold for 10-30 seconds.

Muscles worked:
Thin muscle.
Large leading.
Long leading.

In the video, the instructor shows how to correctly carry out this exercise from the complex:

Thigh muscle stretch

Stretching the muscles of the outer hip joint can be effective in a combination of exercises when training runners.

1. Lie on your back on the floor.
2. Bend your right knee and slide it onto your straightened left leg.
3. Use your left hand to pull your right knee towards you.
4. Hold for 10-30 seconds.

Muscles worked:
Middle gluteus.
Small gluteal.

Piriformis muscle - stretching

The piriformis muscle can be very troublesome and cause sciatica symptoms, including leg pain. Training this muscle, especially when combined with other exercises, will maintain its elasticity and prevent damage to the sciatic nerve.

1. Lie with your shoulder blades on the floor.
2. Bend your right leg and move the ankle of your left leg to your right leg.
3. Place your leg over your upper thigh.
4. Pull your leg as close to you as possible to increase the pressure.
5. The exercise time is 10-30 seconds.

Muscles worked:
Pear-shaped.

Try to do the same as shown in the video below:

Flexing muscle stretching

it effective complex exercises for beginners that you can do at home;this stretch is commonly used for the muscles in the front of the thigh, including the rectus femoris.

1. Kneel down on one leg. The other leg should be in front with the knee bent.
2. Transfer your weight to the front of your torso.
3. Squeeze your hips during the exercise for 10-30 seconds.

Muscles worked:
Rectus femoris muscle.
The iliopsoas muscle.

Repeat after the instructor:

Stretching the gluteal muscles

Stretching the buttocks in combination with other exercises can be a factor in reducing sciatica symptoms.

1. Lie on your back on the floor.
2. Pull your bent knee toward the opposite shoulder.
3. Hold for 10-30 seconds.

Muscles worked:

The gluteus maximus muscle.

Not difficult, but effective exercise:

Another exercise option in the buttock stretching complex, which can be done at home

1. Stand in front of a bench or high chair.
2. Bring your leg to the surface of the platform and bend it at the knee, pulling it under your stomach.
3. Lean forward gradually, increasing the stretch.
4. Perform 1 approach for 10-30 seconds.

Muscles worked:
Big gluteus.
Small gluteal.
Middle gluteus.
Pear-shaped.

The video shows how it is worth completing this physical element:

Outer Thigh Stretching

1. Stand with one leg extended behind the other.
2. Tilt to the side, but don't stretch too much.
3. Lean against your thigh and push it back.
4. Do the exercise for 10-30 seconds.

Alternatively, you can use a table. Place one foot on the table, stand sideways to it and tilt as much as possible.

Muscles worked:
Strain of the fascia lata of the thigh.
Iliac tibial track.
Sartorius.

You can also do this exercise while sitting.

1. To perform this exercise in a complex of stretching of the fascia lata of the thigh, in a sitting position, you need to pull the knee across the body.
2. Concentrate on your outer and inner thighs. If you feel pain, you should stop.
3. Hold the pose for 20-30 seconds, rest and repeat 2-3 times.

See how to do thigh stretching correctly:

Stretching is necessary for absolutely everyone: those who are used to a sedentary lifestyle, those who play sports only on weekends, and those who actively and daily exercise. Stretching not only improves blood flow to muscles and allows joints to work in full range of motion, but it also improves posture, improves athletic performance, and reduces the risk of injury. This article introduces stretching exercises for the lower back, pelvis, groin, and hamstrings.

Our flexibility is freedom of movement. Stretching tailored to specific parts of our body will greatly improve your flexibility. Stretching is even more important than exercise. The advantages of these stretching exercises are that they do not require any special equipment and are great for home use.

Stretching the lower back, pelvis and hamstrings

Starting position standing, feet about shoulder width apart, feet parallel to each other.

Bend over slowly, starting from your hips. During the bend, the knees should be slightly bent (2-3 cm) so as not to strain the lower back.

Relax your neck and arms. Get to the point where you feel a slight stretch in the back of your thighs.

Keep the stretch in this light phase for 10-15 seconds until you are completely relaxed.

To relax physically, focus on the stretch area.... Do not stretch with closed knees or jerk movements. Just keep a light stretch.

Adjust the stretch according to how you feel, not the depth of the incline.

As you do this exercise, you will feel the stretch mainly in the extensors of the hip (hamstrings) and the back of the knees. This will stretch your back too, but the stretch is only felt in the back of your legs.

Note: every time you bend at the lower back, do not forget to slightly bend your knees (2-3 cm). This will release tension from your lower back. To return to the starting position, use the large leg muscles instead of the smaller lower back muscles. Never straighten out with your legs straight.

This principle must be followed when any attempt is made to lift a heavy object off the ground.

Stretching is not competitive.It is possible that you will not be able to reach your toes. The point of the exercise is primarily to develop flexibility in yourself., and not try to bend down below: everyone.

Then take the starting position standing, legs approximately shoulder-width apart, slightly bent at the knees, feet pressed to the floor. Hold the pose for 30 seconds. In this position, you contract your quadriceps and relax your hamstrings.

The main function of the quadriceps muscles is to straighten the legs at the knees. The muscles of the back group, in turn, flex the leg at the knee. Since these muscles provide opposite movements of the legs, the contraction of the quadriceps muscles is always accompanied by relaxation of the muscles of the posterior group.

Keeping a standing position, legs bent at the knees, feel the difference in sensations in the front and back of the thighs. The quadriceps should be tense and firm to the touch, while the posterior muscles should be relaxed and soft. The muscles of the posterior group are always easier to stretch if you relax them first.

After standing for a while with legs bent at the knees, straighten, and then bend over again, slightly bending your knees (by 2-3 cm). Do not bend in jerks.It is possible that this time you will be able to bend a little lower. Hold the stretch for about 10-15 seconds.

It is much easier to hold this stretch if you distribute your body weight between your arms and legs. If you are unable to reach your toes (or ankle) while performing a movement with your legs slightly bent (many cannot), use a rung of a ladder, sidewalk or a stack of books to support it.

Find a position where the weight is evenly distributed between your arms and legs to help you relax.

Option. Grasp the back of your shins in the calf or ankle area with your hands. By pulling your torso down (smoothly!) And focusing on relaxation while in a steady position, you can increase the stretch in your legs and lower back. Do not overexert yourself. Relax and keep stretching. Bend your legs slightly at the knees.

Then take the position sitting, legs straightened, feet directed vertically upward, the distance between the heels is not more than 15 cm.

Bend over from your hip until you feel a slight stretch. Hold for 10-15 seconds.

Remember to bend your knees each time you straighten. This will reduce the stress on your lower back.

While doing this exercise, you should feel comfortable and not lose your balance. The stretch will most likely be felt under the knees and in the back of the thighs.

If you have a stiff lower back, you will also feel stretching in this area and will most likely be felt under the knees and in the back of the thighs. If you have a stiff lower back, then you will also feel a stretch in this area.

When starting the movement, do not tilt your head forward. Try not to swing your hips to the sides.
Try a hip bend without bending your back.

You can lean against a wall to keep your back straight.Even this position can provide the necessary amount of stretching for people with low back mobility.

If you cannot relax while doing this exercise, try using a towel.

Pull your torso forward (smoothly!), Bending down from your hips, until you can relax and stretch at the same time. Pull your torso with your hands. Use your fingers to grip the towel further and further until you get the feel you want. Be very careful not to overexert yourself.

Be very careful when doing stretches while sitting with your legs extended or leaning forward from your hips. In these provisions, the main thing is do not overexert.

Since the backs of the legs most often have different mobility, then people with a tight lower back should not stretch both legs at the same time.

For those suffering from stiffness in both legs, it is difficult to achieve the required amount of stretch in both legs at once. Stretching your legs alternately can relieve tension in your back.

Lie on your back and lift one leg up, bending it at the hip joint 90 °.

Press your lower back to the floor. Hold for 15-20 seconds. Repeat for the other leg.

If you need to increase the load, wrap your hands around the back of the thigh. You can put a towel or elastic bandage on the sole of the foot and gently pull the leg towards you.

Stretch only until you feel comfortable. For added comfort, you can place a small pillow under your head.

Stretching the groin

Connect the soles of your feet and grasp your toes with your hands. Smoothly pull your torso forward, bending down from your hips, until you feel a fairly strong stretch in the groin area.

At the same time, you may feel tension in your lower back. Hold for 20 seconds.

Do not start moving away from the head and upper body. Bend from the hips.

Try to rest your elbows on the outer thighs. This will make it easier for you to maintain balance and the required posture.

When bending over, smoothly contract the abdominal muscles; this will help you develop flexibility in the front of your torso.

Remember: Stretching should not be done in jerks.Find a comfortable position where you can both relax and stretch your muscles.

If you find it difficult to lean forward, then your feet may be too close to your torso. If so, move your feet further away from you. Then it will be easier for you to perform the bend from the hips.

Options for people with reduced mobility in the groin area

Grasp your feet with one hand, resting your elbow on your inner thigh to help tilt and stabilize your leg.

Then place the other hand on the inside of your other leg (just not on the knee) and gently push the leg downward to stretch the groin area only on this side.

If you have a stiff groin, doing this will stretch one side of your groin well and make it easier to push your knee to the floor. Repeat for both sides. Hold for 10-15 seconds.

PNS stretching: contraction - relaxation - stretching.

Overcome slight arm resistance, try to bring your knees together until you feel sufficient tension in the groin muscles (Figure 1). Hold static tension for 4-5 seconds, then relax and start stretching the groin, as described above (Fig. 2).

This will help you loosen up tight groin muscles. This technique ("contraction - relaxation - stretching") is invaluable for athletes with problems in the groin area.

Another option for stretching the groin muscles is performed in a sitting position, with your back resting against a wall or sofa - any object suitable for support.

Straightening your back and bringing the soles of your feet together, gently press your hands on the inner thighs (not on your knees, but slightly higher).

Press until you feel a nice, even stretch. Relax and hold the pose for 20-30 seconds.

This same stretch can be done with a partner.Sit back to back for a stable position.

If you find it difficult to sit cross-legged, then this groin stretch will help you quickly and painlessly master this position.

To stretch the back and inside of your legs, sit in a cross-legged position and bend forward until you feel a pleasant stretch.

If possible, reach with your elbows to the floor in front of you. Hold the pose until the tension passes.

For most people, this movement is easy, and after it they feel a pleasant relaxation in the lower back. Don't hold your breath. Stretch for 15-20 seconds.

Option.Tilt your torso not forward, but to the side, behind the knee. This movement is beneficial for the hip joints. Try to bend from your hips.

Twisting the spine

The spinal curl exercise is beneficial for the upper back, lower back, hips, pelvis, and chest. It will develop in you the ability to look to the side or back without turning your whole body.

Take a sitting position with your legs straight. Bend your left leg and place your foot over your right knee.

Then bend your right arm at the elbow and rest it on the outer surface of your left thigh just above the knee.

Use your elbow to keep your leg stable by applying adjustable pressure to your thigh.

Place your left palm on the floor behind you, exhale slowly and turn your head to look over your left shoulder; at the same time rotate the upper body towards the left palm.

As you twist your torso, try to rotate your pelvis in the same direction (although the right elbow holding your left leg will prevent your lower body from moving).

This way, you will be able to stretch the lower back and one side of the pelvic girdle. Hold for 10 * 15 seconds. Repeat for the other side.

Breath:

Deep

Relaxed

Option. Pull the bent knee toward the opposite shoulder until you feel a slight stretch in the side of your pelvis and thigh. Hold for 20-30 seconds. Repeat for the other side.

Typically, people spend more time stretching the first leg, arm, or body area, and begin exercising from the more comfortable or flexible side. As a result, the “good” side stretches more and the “bad” side less. To achieve an even stretch, start on the less mobile side or limb. So you will be able to equalize the flexibility of different parts of the body.

EXERCISE SCHEME FOR THE Lumbar, Pelvis, Groin, and Back Thigh Muscles

These exercises can be performed in the order shown as a unit. Published.

If you have any questions, ask them

P.S. And remember, just by changing your consumption - together we are changing the world! © econet

If you conduct a survey among the female population, then the majority will confirm that they are not satisfied appearance exactly the hips. This part of the body gets better first of all, but getting rid of those extra centimeters is very difficult. The only way out is a mix of regular training, proper nutrition and massage.

Experienced athletes and trainers say that in order to lose weight, it is imperative to work out the muscles of the back of the thigh, since it is this part of the body that does not receive the necessary load due to sedentary work, etc.

Through regular exercise, the legs become stronger and tighter, which makes it possible to get rid of the appearance of cellulite and improve the condition of the skin.

basic information

Exercises for the back of the thigh can be part of the complex, and can also be performed separately. It should only be borne in mind that it is not worth doing exclusively isolating workouts, since they do not allow you to completely get rid of fat and cellulite.

In addition, you can get seriously injured and forget about any activities for a long time. For example, this can happen if the thighs were tense and the buttocks were weakened during the exercise.

The back of the thigh consists of the following muscles: semimembranosus, semitendinosus and biceps. This part of the body is perfectly worked out during dancing, gymnastics and swimming. The complex aimed at this problem area can be performed in the gym under the supervision of a trainer or at home, which will also give the desired result.

Back of the thigh stretch

If you want slender and pumped legs, then such exercises should certainly be present in the complex. Stretching is movements that increase the flexibility of the body and improve joint mobility. Before moving on to such exercises, it is necessary to warm up the muscles. To do this, you can simply perform swings or circular movements with different parts of the body.

In order for stretching to give the desired result, you must follow some rules:

• Breathing should be free. Inhale and stretch as you exhale. If you can't breathe, then change your position and take a more comfortable position;
• It is best to do the exercises in the evening, as the flexibility and elasticity of the muscle fibers increases during this time. If you do them in the morning, be sure to warm up well beforehand;
• Stretching requires freedom of movement, which means that clothing must be chosen that is comfortable so that it does not obstruct blood circulation;
• To achieve the desired result and pump up the muscles of the back of the thigh, training must be carried out regularly.

Doing stretching and relaxation exercises for the back of the thigh:

• Stand up straight with your feet together. Slowly begin to tilt your head, moving to your back, until the top of your body is completely lowered. Then hug your legs from behind and pull your torso towards them. It is important that your knees are straight. Remember that stretching should be fun, so do everything as slowly and gently as possible;
• Lying on your back, raise your head and shoulder blades, as if you are swinging the press. Lift one leg off the floor, grab it with your palms near the ankle. Raise the other leg slightly, but make sure that your lower back is firmly attached to the floor. As you exhale, draw in your stomach and pull your leg to your forehead in 2 jerks, which should be accompanied by short exhalations. Then inhale, change your leg and repeat the exercise. Do 5 reps with each leg. Stretching may be accompanied by mild discomfort, but by no means pain;
• Sit on the mat and extend your left leg forward. Bend the other leg at the knee and place it so that the foot rests on the inner thigh of the left. It is important that the muscles are not pinched, so feel your left leg. Sitting in this position, pull your toe towards you and breathe deeply.

Examples of exercises for the back of the thigh

There are many different options, so you can choose the right complex for yourself. Remember, technique is important to get results and not get hurt.

Lunges. Standing straight, bend your knees and lunge forward with your left leg so that the lower leg and thigh of the right leg are perpendicular to the floor. Freeze in this position for a few seconds, and then return to the starting position. The body should be tense so as not to lose balance.

Do 15 reps with each leg. Stretching can be involved here if, after the lunge, you do a few springy movements. You can also complicate the exercise if, while returning to the starting position, you take a step back, that is, a reverse lunge.

Leg raises. There are several exercises for the hamstrings that require a mat:

• Get on your right knee and bring your left leg back, it should be straight. Then, lift your leg up so that it is parallel to the floor, and then lower it not completely and keep it suspended. Turn your feet towards you, keep your back and arms straight. Do 15 reps with each leg. You can also increase the amount, do until you feel muscle tension;
• Lying on your back, arms bent at the elbows, put it behind your head. Raise your legs at a right angle, spread them apart and bring them together again. To transfer the load to another muscle group, bend your legs and repeat the exercise. Do it for a minute, building up your pace. You can make it even more complicated: for this, straight legs must be spread apart, lowered down and brought together, and then returned to their original position. This will help pump the back of your thigh even more.
• Roll over onto your stomach, bend your arms at the elbows and place under your chin. Tighten your buttocks, lift your left leg and slowly lower it without touching the floor. Do 15 reps and change legs. To complicate and increase the load on this muscle group, use a weighting agent or a special elastic band. Another exercise option: stretch your arms forward and, along with raising your leg, tear off the upper body.
• Lying on the floor, rest your elbows in front of you. As a result, the upper body will be torn off the floor, while the spine should be arched. It is necessary to look ahead. Slowly move your left leg to the side and lift it up and down, as if drawing a cardiogram. At the same time, move to the other leg. Do 20 reps and change legs. Immediately after exercise, you will feel muscle tension.

Exercise with a chair. To do this, you need to take a chair with a back that will serve as a support. Place both hands on a chair and take your right leg back and immediately lift it 20 cm. Pull the toe towards you. Lower your leg slowly, but do not touch the floor. Make sure your upper body is still. Do 20 reps and change legs.

To exercise on the back of the thigh work, use the following guidelines:

If you are just starting to play sports, then you should not overexert yourself, do everything as you can.

Over time, the body will get used to it and you will be able to increase the load. To achieve this goal, get rid of cellulite and improve skin elasticity, you need to exercise regularly and monitor your diet. Also, massage and other cosmetic procedures are important for the beauty of the legs.