exercises for skinny legs


  • How to get better in the legs
  • How to "hide" skinny legs

Women - strange creatures, all of them are always wrong, they always have doubts in their appearance - the breast is small, then the nose of the curve, the narrow lips .... Someone complains of thick legs, and yet there is a lady who does not suffer from the fullness, and from excessive thinness. Yes, do not be surprised. Girls with thin legs and thin very dissatisfied with this state of affairs. But this deficiency can be corrected. Do not just run in the fitness center or newfangled plastic surgeons - Save your money for the fishnet stockings - soon they will be useful to you.

How to get better in the legs

First of all it is necessary to build muscle - but only for the exercise really thin legs give the desired result. The most simple - walking. Leave your car in the garage, remember to phone a taxi and go for a walk! At least 15 minutes a day of walking, and you'll feel as if the muscles swell - this will be the first step on the path to perfection. Ideally, it is necessary to walk in the evening - a great way to give yourself enough sleep. But one does not get rid of the walk - you need a set of special exercises.


All programs to build muscles on the legs must start with the squat - nothing complicated, everything is banal. You can with one hand to hold on to a chair or sofa, while the second should be at waist. Make necessary at least 12 sit-ups in one go. You can make two or three approaches - be guided in their state.


Lie on your back and raise your legs bent at the knees. Now, without turning his body, slowly tilt legs bent to the left, then right. This hand must be either a head or stretched along the body. Try not to shoot down your breath. It is necessary to perform the exercise 12 times on both sides.


Starting position - standing, feet together, arms along the body. And now we begin - embarked on the heels, then on tiptoes. Moreover, it is necessary first to do it with both feet, then turns left and right. They made 12 of these approaches, a little rest - 2-3 minutes, no more. Then again repeat.

Of course, this is not the full range of training for leg muscles, but here are just the highlights. You can try jogging - so you and pump up the legs and overall body tone is just gorgeous.


One exercise in this sculpture really like creating your own figures do not - must rethink your diet. Certainly, not only your legs, but the whole body is different splendor, so you can safely increase the caloric content. Of course, all should be moderation and it is not necessary to lean on tons of buns, and then you will struggle with excess weight. Another point: Take a multivitamin - is very often the cause of thinness is just feet beriberi. And doctors have noticed a direct correlation between anemia and skinny legs - eat apples!

 thin legs exercise

How to "hide" skinny legs

While you are working on a program aimed correcting the lack of legs, should take care to hide their clothing. Thus, the "mini" you contraindicated - it is better to wear skirts 'midi'. Shoes should be voluminous, not high boots and ankle-deep and fluffy top. In general, remember that everything should be on the legs volume - if the pants, then let them be fringed with an interesting pattern or with sparkling sequins and lace embroidery.

Wear a cardigan - and long, can and to toe. Distract the attention of others from their hudyshek - Tie Waist bright kerchief, use accessories and emphasize its graceful waist. Do not wear tight pants or leggings, jeans, too, from the refuse - if you like pants, prefer the wide, flared towards the bottom, not tight thigh.

Do not be upset because of such a trifle as thin legs - love yourself, love life and smile more often!

 Exercises for lean legs. We aspire to the ideal

We advise to check: Exercise your legs thinner

 Yoga exercises for beginners


  • What is yoga?
  • The first level of yoga: "yyama" - preparation for implementation of asanas
  • The second level - meditation or "dhyana"
  • The complex for beginners
  • Tips for beginners

Over the past few years, yoga has become extremely popular among the girls in our country. She came to replace the familiar and already overexposed varieties of physical activities: Pilates, cardio striptease and aqua aerobics. Yoga for Beginners - exercises aimed at stretching the muscles, strengthening the spine, the overall improvement of the body and prepare it for familiarization more complex asanas, as well as the production of iron willpower.

Yoga can not be considered solely a way of training the body - it helps to improve not only the physical form, but also the mind. Therefore, the initial stage of training yoga involves not only the fulfillment of basic postures, but also to achieve clarity of mind and consciousness by subjecting a certain set of rules.

What is yoga?

Recklessly consider yoga a religion. Sure, it arose on the basis of religious and philosophical currents, but by itself it is not considered a religion. Living in ancient India, a famous philosopher Patanjali was the first to synthesize the knowledge of its people on physical culture and spiritual practices. In the third century BC, wrote the first textbook on Yoga - the so-called "Yoga Sutra". It perpetuated the basic principles of self-development and hardening of the mind and the body, how to achieve supreme enlightenment and descriptions of asanas first successfully practiced by adherents of Hinduism. The book was reproduced Patanjali followers after his death.

Across India began to open a yoga school, whose students through asanas and meditation trying to achieve energy euphoria - "samadhi". It is a state of absolute satisfaction when a person is able to abstract not only from the surrounding issues, but even numb the pain willpower. For a long time, this psychic "trans" was considered a common myth to attract people. However, in the 18th century on the territory of ancient India were carried out archaeological excavations during which from the ground got two coffins with the bodies of monks buried more than half a century ago. None of them was not even a shadow of expansion - so clean mentally and physically they are gone from this world.

 Yoga exercises for beginners

The first level of yoga: "yyama" - preparation for implementation of asanas

  • Refusal of bad habits

For two or three weeks before the start of classes give up cigarettes and alcohol. A few days later your breath will even disappear headaches, you finally cease to suffer from insomnia. The true teachings of yoga imposes a ban on the use of tobacco and alcohol, even in small quantities. As Yogi would subdue my body and subdue the will power if he is dependent on the bad habits? So, yoga - a great reason to quit smoking and stop finally "get away" from the problems with the help of glasses of wine.

  • Positive thinking

Learn to see the positive in everything. The person who looks at the world through the eyes of a pessimist, can not understand the joy of strengthening the body shell by means of a long stay in an uncomfortable position. Head unfairly raised your colleague? This is an excellent opportunity for self-improvement - if you show their best side, you are also waiting for the head of department chair! You tried to paint their own hair, but were unhappy with the result? But pamper yourself in the beauty salon to look even more spectacular and beautiful.

  • The ability to listen to yourself

You must feel the need to own body. Practical lessons on yoga will not give the desired result, until you learn to listen to yourself. If you sleep 8 hours a day, but still a dinner feel overwhelmed - to extend the fun even for an hour, and your health will improve. On the face and then popping pimples, and the stomach asks a light meal? Discard the favorite nuggets, potato wedges and cola - your skin is cleansed, and nightly heartburn will completely disappear.

  • Full control over a

Please be patient and self-control. Yoga teaches endurance, the ability to endure the inconvenience and dignity to overcome them without losing his mind. This practice quickly you get tired if you are restless, quickly and enthusiastically rush to conquer new heights, and then no less easy to give up a goal that long ago so passionately lusted. On the path of life you expect not only a dizzying ups, but no less rapid decline, but it is not a reason to give up the dream. Similarly, in yoga: if something does not work the first time, take a break and try again. If you are insulted, just silently wish for good. Anger only ruin your own nerve cells, and will not bring any benefits.

  • Independence from external factors

Do not let your mood depend on weather conditions, a cup of coffee, raging headache or criticism elderly neighbor. Acquire full independence from their experiences. Often women motivate their refusal to attend classes because they are tired, but at home also waiting for the case, children and hungry husband. Over time it develops lazy and you did give up yoga. Performing asanas, abstracted from the "wishes" neighbor in a traffic jam, the ICP and the quarrel with the chief.

  • Concentration

Learn to concentrate. For example, on the subject of their own feelings or interesting book. This quality is useful to you, not only during yoga - doing exercise regularly, you are surprised to find that learned not to be distracted by the details during the process.

 Yoga exercises for beginners

The second level - meditation or "dhyana"

Anyone who wants to seriously practice yoga must first learn the art of meditation. Meditation - a dive, the expansion of consciousness, a way of establishing control over the thoughts, emotions and feelings. Besides, it is an excellent means of training concentration. It will help you to relieve the symptoms of debilitating illnesses, relax after a hard day's work and find peace after the loss of a loved one.

Most meditation practices will be an excellent "entry" to the yoga classes. To start make yourself comfortable. The myth that you can only meditate sitting in a pose of "lotus" has nothing to do with reality. Sit down on the floor, if you're comfortable there, arrange on a soft cushion or chair. As you relax, if you will be in an uncomfortable position with his stiff legs and aching backs? If you are cool, put a thin sweater or sweatshirt. Convenience - the main rule when choosing not only pose, but also clothing. The best background for meditation will slow music with ethnic motifs.

To soothe and ease of counting mantras uttered by you, grab a rosary. The plastic "beads", which are sold at markets and souvenir shops, definitely can not be used. Chill natural stone, move the hands, sober man, and "stroking" the rough surface of the garnet, malachite or Tibetan yak bone soothes and adjusts to meditation.

Sit as you want. Close your eyes and slowly count to 10. In the room in which you are, is to be complete silence, so you do not distract from the action is happening. Listen to yourself, your body, your thoughts. Deeply inhaling the air, imagine how oxygen gets into the blood, and that runs through the veins, breathing life and warms your physical body. Think about what the air smells in your apartment? Spirits beloved, delicious soup steaming on the stove or positive emotions? Feel the touch of clothing to your delicate skin. What you are left with a feeling of contact with silk, wool, linen? Then focus on the work of their internal organs. Begin swaying back and forth, focusing on the rhythm of the heartbeat.

Concentrate on the thought that you are now particularly concerned. What are you thinking about? Try to assess their behavior and actions from the side, as if they did not belong to you. Do not be afraid to admit their own mistakes - they strengthen the spirit of man, make it stronger. Calm down and think about that in a few days or weeks, your problem will seem most likely ridiculous and far-fetched. Sit for a few minutes in silence. Slowly open your eyes and get up. Now you can proceed directly to the implementation of the exercises themselves.

The complex for beginners

  • "Vajrasana"

Start with the "diamond posture". Stand with knees on a small pillow, lying on the floor. Sit on the heels buttocks, back when it is flat. Try to keep your knees, ankles and feet as much as possible in contact with the surface of the cushion. Lift up his head, breathe deeply. Spend in this position 1, 5-2 minutes, no more.

  • Lower yogic breathing

A rest for 10-20 seconds, once again sit in the "Vajrasana." Try belly breathing. On the inhale, try to "push" air muscles of the abdomen, alternately pulling and relaxing them. During inhalation, the press keep the maximum voltage.

  • "Savasana"

Next position is designed for relaxation in between more complex and energy-intensive exercise. Prepare for it in advance a thin mat. Lie on your back, arms at your sides, place the palms up, bend your legs at the knees or pull. It feels like just a few seconds, relax your body, relax all muscle groups. Watch for breathing - in the performance of "Shavasana" it must be calm and steady, not intermittent. Will lie in this position for 8-10 minutes with my eyes closed, to make up for lack of energy.

  • "Roller"

Opening his eyes, sit down and tightly hugging her knees clasped his hands in a "lock". Straighten your spine, as if stretching in the string. Sensing his tension, slowly relax your hands and lie on your back. A couple of deep breaths, and then repeat of the exercise. So 10 times.

  • "Tadasana"

Next posture - "Tadasana" helps to relieve muscle tension. Stand on the mat with the heel should fit closely. Make sure that not only the spine but also the shoulders during "mountain pose" were smooth and not skewed. Take a deep breath the air and hold your breath for 5-10 seconds, straining with the abdominal muscles. Very exhale and relax. The interval between repetitions of the asanas - 2 seconds. If you are suffering from a cold, try replacing this exercise "Bhastrika." The initial position is similar to "Tadasane." Make quick breaths next rate: 15 breaths for 2-3 seconds, then 2 deep for 5-6 seconds. Repeat 3-4 times daily.

 yoga exercises for beginners

Tips for beginners

  • Doubt? Ask for advice!

Do not hesitate to consult with more experienced practitioners, and to use their experience. Watch the instructional video on the Internet, read magazines devoted to yoga, and communicate in the specialized forums. Of course, coaching in a yoga school such "consultation" can not be compared. However, if you now do not have the time or money to attend training, communication with "advanced" practices will help you find answers to your questions.

  • Set a clear goal and follow it

What do you want to achieve, doing yoga? If you want to know the full depth of the philosophy of yoga, practice daily. You decide to practice, because we have heard that yoga - a good prevention of colds? Then you enough for one or two sessions per week.

  • Do yoga on an empty stomach

Perform key immediately after meals is not recommended. The ideal time to practice - early in the morning when your stomach is empty. It allowed practicing asanas about a half or two hours after a meal. Before training, if you're really hungry, you can drink a cup of yogurt or warm green tea.

Today, many of the fair sex are beginning to practice yoga as a tribute to the changeable fashion. However, a class "through force" will not bring positive results, because no real pleasure.

 Yoga for Beginners: exercises and advice for beginners

We recommend that read: Yoga for Beginners Home