❶ Exercises For The Back Of The Thigh

2023 Author: Madeline Holiday | [email protected]. Last modified: 2023-07-30 22:01

The back of the thigh is a favorite area for cellulite. It is there that the ugly "orange peel" appears most often. To make the skin of your thighs firm and elastic, tighten muscles and get rid of excess volume, do a few simple exercises at least 2-3 times a week. Location: Location: Starting position for the first exercise: Kneel on your knees, palms spaced shoulder-width apart. Extend your right leg back, fully straightening it at the knee joint. Start swinging up from this position. Movements should be short, firm, with maximum amplitude. Note that at the bottom of the exercise, the leg does not touch the floor. Maintain the natural curve of the back in the lower back without rounding it. Do 30-40 swings, then change legs and take another approach.

Without getting up, bend your arms and place the support on your elbows, placing your forearms on the floor. Raise your right leg as high as possible, bending it at the knee joint at an angle of 90 degrees. Try to lock in tension in the muscles of the buttocks and hamstrings. Hold at the top point for 20-40 seconds, then begin to perform springy up and down movements with your foot. Make sure that the knee remains bent at a right angle and the thigh does not drop below the level of the pelvis. Do 30-50 reps, then do the same for your left leg.

Lie on your back and bend your knees with your feet shoulder-width apart. In a smooth motion, lift the pelvis as high as possible, concentrating the tension in the muscles of the back of the thigh. After pause for a second at the top point, start lowering the pelvis. Without bringing it to the floor, start the opposite movement. Avoid jerking by trying to move smoothly and evenly. Do 20-30 repetitions.

For the next exercise, you will need a low chair or gym bench. Lying on your back, bend your legs and place your right foot on the seat of a chair, and put your left foot on your right knee. Perform pelvic raises keeping your head and shoulder blades flat on the floor. After doing 20-30 lifts, then change legs and do an equal number of reps.