Your legs will become slim and strong in 20 minutes a day.
The name Tracy Anderson is familiar to all Hollywood stars and not only. This fragile woman gives the bodies of celebrities chiseled forms and delightful relief. Examples of her "works" — Madonna, Gwyneth Paltrow, Kate Hudson, Nicole Richie…
One of the indisputable advantages of the trainer — she holds your effective techniques secret. These exercises from Tracy will allow you to quickly lose weight in the legs. Each of them takes no more than 4-5 minutes. This means that you can create the legs of your dreams in just 20-25 minutes a day. Try it!
These exercises will not only make your legs thinner, but also will allow you to lose weight faster in General. The reason: the legs are the largest muscles of the body. Loading them, you can burn much more calories than any other workout.
Tracy Anderson
1. Leg swings
Starting position: on all fours, back straight, belly retracted.
Pull your left knee up against your chest (A). Returning the leg back, tear off the left hand from the floor and expand the body — you should only rely on the right knee and right arm. Left knee point vertically upwards and straighten your leg (B) sharply. Return to the starting position.
When turning, do not let your hips touch the floor!
Tracy Anderson
Repeat 10 times for each leg.
2. Falling to the hip and swings diagonally
Starting position: on all fours, back straight, belly retracted.
Go down on your right thigh (A). Make sure that the supporting right hand does not bend at the elbow. Return to the starting position and straighten your left foot diagonally (B). Then get back on all fours.
Straightening your leg, do not be lazy. The more powerful this movement, the more effective will be the exercise as a whole.
Tracy Anderson
Repeat 10 times for each leg.
3. Turns and swings
Starting position: on all fours. Lean on your left palm and right forearm.
Touch the left hip of the floor (A). Roll over on your right thigh and make a powerful Mach with your left foot back and up (B). Do not bend the knee!
In B position, move the straight leg as far as possible.
Tracy Anderson
Return to the starting position.
Repeat 10 times for each leg, changing the position of the arms depending on which leg you are working on.
4. Bridges and arabesques
Starting position: face up, leaning on the palm of the right straight hand and toe socks. Bend over in back, tighten buttocks and throw away left hand upward (and).
Try to bend as much as possible, keeping the buttocks as tense as possible.
Tracy Anderson
Turn face down, lean on both hands, straighten your right leg, and lift your left. Return to the starting position.
Repeat 10 times for each leg, changing the starting position according to which leg you are working on.
5. Knee pull-UPS
Starting position: face up, leaning on straight arms and knees bent legs.
Pull your right leg off the floor and straighten it (A). Pull your knee up against your chest (B). Now turn the knee parallel to the floor and pull up to the shoulder, but in the horizontal plane (B).
In position With feel how your hip works. Don't let your muscles relax.
Tracy Anderson
Repeat 10 times for each leg.