Even just a little bit, and come summer. Kind of short dresses, shorts or bikinis in fashion magazines and catalogs makes many women a sense of melancholy and mild panic at the thought of his reflection in the mirror. Often, the most spoil the overall picture, and along with the mood, the kind of legs. Thoughts of beautiful legs tightened seem unattainable dream. Stop upset! Slender legs in a week - it's real. Exercises for the feet return to their appeal, and only summer clothes accentuate their beauty.

Secret of shapely legs

The most problematic area for most women is often a part of the inner thigh. These muscles when walking almost not used, which leads to their weakening in the absence of targeted training. And fat for their development are fertile ground. Cellulite - the worst enemy of modern women - the same passion for this area. And when a woman does not pay enough attention to his feet, he first makes itself felt here.

Therefore, in order for the week to achieve amazing results, make your legs beautiful and toned, you need to perform five or six times a week exercises for shapely legs intended to correct extension of the thigh. That set of these exercises:

Ten exercises for shapely legs

1. Starting position: Lie on your right side, resting on the right arm bent at the elbow, left hand at the level of the abdomen against the floor. Direct right foot is on the floor. The left leg bent at the knee, the foot - close to the inner surface of the right leg. Perform each exercise: Slowly lift your right leg up at an angle of 45 degrees, straining his inner thigh muscles. At the same time pull the sock, the heel - up, and the foot must always be parallel to the floor. Hold the leg in this position for 2-3 seconds, and return the leg to the starting position. Do the exercise 10-15 times. Do the same for the other leg.
2. The starting position is the same as in the first routine. Direct right foot is on the floor. Bend your left leg and place the knee and lower leg before the right foot on the floor. Follow ups right leg are the same as in the first exercise. Do the exercise 10-15 times. Repeat for the left leg.
3. The starting position is the same as in the first routine. Lift the right leg at an angle of 45 degrees. Do springy sharp reduction of small amplitude, while pulling a sock over. It is necessary to make a series of twenty-cuts. Then change position and do the same series on the other leg. Exercise to do each leg of the two approaches.
4. Starting position: Lie on your right side, resting on the right arm bent at the elbow. With his left hand at the level of the abdomen against the floor. Drawn both legs together to lift up sharply, recording for five seconds in this position, and then return them to their original position. Exercise is repeated up to 7 times.
5. Starting position: Lie on your back, hands along the body, palms down. Lift the legs perpendicular to the body. Now, spread legs straight, as far as possible in the direction. Hold this position and return to the original. Exercise repeat 10-15 times.
6. The starting position is the same as in the previous exercise. Again, lift straight legs together perpendicular to the body. Spread the legs without bending the knees, for a short distance and immediately return to starting position. Repeat the exercise 50 times. For greater effect, the exercise to be performed at a rapid pace.
7. The starting position is the same as in the previous exercise. Again lift the straight leg perpendicular to the body. Keep legs straight scissors, straining the muscles on the inside of the thigh. Exercise repeat 30-40 times.
8. Starting position: Stand with feet shoulder-width apart place, and pull the hands forward. Deep squat on the left leg, the right in this case should be on the inner side of the foot. Now, do not get up, move your weight on your right foot and straighten your left. Exercise repeat 10-15 times.
9. Starting position: Stand with feet shoulder-width apart place, lean forward and place your hands on the floor. Slide the sliding movement of the legs as wide as possible, shifting his weight on his hands. Then return to the starting position. Keep your knees bent not. Exercise repeat 5-7 times.
10. Starting position: Sit on the edge of a chair, back straight, feet a short distance apart. Grasp the lower legs between the thin book or notebook. Thigh muscles with the force necessary to compress the subject and fix the position for 30 seconds. Then relax the muscles and repeat the exercise. Perform the exercise 10-15 times.

Slender legs ever!

After completing this set of ten exercises, be sure to stretch the legs. In order to enhance the effect of exercises is not necessary after the drill has for three to four hours. In carrying out this complex and regularly worked for seven days, you will get shapely legs in a week. Having achieved a certain effect for a week and pulling the thigh muscles, you can reduce the number of classes to two or three times a week. But they need to be sure to continue to do. Wondering how to make legs slender constantly keep in mind that doing these exercises must be constantly, not from case to case. Otherwise, the result quickly come to naught.

As mentioned, exercises for shapely legs include stretching. Doing it must be gradually and regularly. This will help you to achieve lightness and cat's grace in every movement. In addition, stretching always ends any exercise program, so that the muscles relaxed and rested. Stretching leg includes lower slopes without bending the knees, exercise as if you're trying to sit on the string or rope, twine floor forward and to the side, and so forth.

Here we examined the emergency measures, how to make legs slim. But in order for the result to please you always have to accustom ourselves to self-discipline: to monitor their diet, exercise, walk and engage in more active sports. Very useful for leg muscles swimming or cycling. Teach yourself to it, and you will get rid of disturbing thoughts about the harmony of their feet.

Currently, an office worker is virtually immobile lifestyle. Constant sitting at the computer, meetings, telephone conversations deprive us of physical activity. And here is the result - a bad mood, fatigue, and, consequently, poor performance, and even overweight! If after dinner you sleepy, and it seems that the forces have left you - you know that you are not alone. Every second woman experiences a lack of energy in the afternoon. Try a cup of coffee instead of another to maintain the strength to perform exercises -Small office complex, which will wake you up better than coffee.

Exercise immediately provide energy, but also, after them you will not get the reverse effect over time, as opposed to caffeine or sugar, which give a quick life-enhancing effect, gives way to an even greater loss of strength. Exercising in the office saturate the blood with oxygen, helps you to make your head fresh and clear, and the release of the hormone of pleasure - serotonin - the mood will improve. The change forced poses, relaxing tense muscles, perform a few tilts and swings hands, warm joints and other exercises perfectly relieve stress.

This is quite easy exercises will help you relieve fatigue, relieve stress, and that is important for women, burn a few calories. Exercising in the office requires adherence to a few simple rules:

• Each exercise is done slowly and carefully.
• Do not hold your breath.
• It should not interfere with tight clothing and shoes. For example, you can remove the shoes and jacket.
• Before doing the exercises, open a window.

A set of exercises you can do in the office, almost without leaving the workplace.

  The exercises for the muscles of the arms and chest

Sit in a chair or in a chair on wheels. With both hands, grasp the cover of the desktop at a distance of the width of the shoulders so that the thumbs are under the hood. Tear off a foot from the floor, tighten your abdominal muscles and slowly pushed into a chair away from the table as long as your hands are not straighten up, would not head between his hands, and his eyes will not be sent to the floor. Then start the reverse movement to the table. Keep it up until the stomach touches the table. Repeat 12-15 times.

Exercise for muscles of the lower half of the body

Stand with your back to the table, feet shoulder width apart, back straight, stomach in. Keep your back straight, bend your knees as if you are going to sit on a chair. Make sure that your knees are not left behind the toes. When you almost sat down, stop motion and return to starting position. Repeat four times. On the fifth time, having fallen down, pause for a while, then return to starting position. Repeat 2 more times. Make a total of 15 sit-ups.

Exercise for leg muscles

Sit on the edge of a chair or chair on wheels, keep your back straight. Tear off the socks off the floor, pressing your heels into the floor and straightening your knees back down on the chair back until the legs are straight. Remember that this should only tighten the muscles of the lower half of the body and the muscles of the upper half should be relaxed. Then again, pressing the heel to the floor, return to the original position. Repeat 12-15 times, spending every move back and forth for 3 seconds.

Exercises for the muscles of the shoulder girdle

Stand with your hands, use the table top at a distance slightly wider than shoulder width, stand back from the table and take the position of the body, easy to push away from the table. Hands straighten, but not completely. Bending your arms so that your elbows were deployed in hand, slowly lower your chest to the top of the table. Your head, back, hips and legs should be on one line. Hold at the bottom for 2 seconds, then straighten your arms and return to starting position. Do this exercise 12 times.

Some stretching exercises

• Interlace your fingers into the lock and pull the hands in front at shoulder level. Expand your fingers in an even stronger and stretch your arms forward, rounding the back and feeling muscle strain. Hold this pose is not 15 seconds, then lower your arms.
• Put your hands on your lower back, fingers, looking down. Lightly pressing his hands on the lower back, pinch the blade dropping down the shoulders and lifting the chest. The head does not throw back. Hold this position for 15 seconds.
• Sit on the edge of a chair, put his hands on his knees. Arch your back, caved in at the waist. Repeat 8 times.
• Sit on a chair right, let down his legs. Take a deep breath and exhale smooth motion turn the torso to the left, look over your left shoulder. Hips do not change the situation. Grasp hands behind the back, seat and armrests and strengthen twisting motion. Hold the end position for 10 seconds. Repeat to the other side. Perform 2 times in both directions.

If you do not have the ability or time to perform all the exercises, make at least one exercise from each category, by inserting one exercise into your schedule.

And you can go the other way - sitting at your desk, take a "sly" somewhat imperceptibly exercise at any time convenient for you.

The exercises for the muscles of the legs

• Remove shoes and "run around" feet on the floor.
• Tap your heels on the floor. In this exercise, you will disperse the blood and lymph vessels.
• Try to take your toes off the floor small items.
• Roll the sole of the foot, which - a cylindrical object such as a bottle of water.
• "Campaign" in a sitting position on the toes, on the heels on the inner side of the foot, on the outside.

Exercise for chest muscles

Sit on a chair, straighten your back and clasp hands armrests, "tighten" them in, push your elbows to the body. Hold tight for several seconds, then relax your hand. Repeat several times.

Exercise for muscles of hands

Press the palms to the table top from the back side, and try to "raise" it. A few seconds hold hands in tension and then relax. Do this exercise as long as until the feeling of tiredness in the muscles.

Exercise for abdominal muscles

Sit on a chair upright, keep your back straight, tighten your buttocks. Pull the belly to himself, as much as possible, tighten your muscles. Hold this position for a few seconds, then relax. Repeat several times.

And do not miss the opportunity to walk down the hall, better brisk pace. Climb the stairs on foot, instead of riding the elevator. All left the office - stand up, take a couple of slopes and sit-ups. If you came five minutes of free time and you are facing a dilemma - to drink another cup of strong coffee with chocolate or do physical exercises in the office - it is better to prefer exercise. Benefit from them more.