What are you waiting to see like that?

• April 26, 2024

Two of the most frequent desires for women, in terms of body aesthetics, is to look hips well defined and legs longer and firmer. Although diet is essential for your skin, the best result will undoubtedly be given by the exercise .

To have longer legs it is important that you first know that their measurement and growth are genetically determined, which occurs from birth to youth. However, there is a series of exercises that will help you develop your maximum growth potential.

The exercises that favor growth are those where there is an intermittent pressure of medium intensity, same movements that allow you to better define your muscles and bone structure both in the extremities, and in the hip . Therefore, we present the following routine, according to livestrong.com:
 

1. Stretching-heating . Doing a routine of preparation for the strengthening of your hips and legs is basic. It is recommended to perform some static stretching, then perform some dynamics, such as going up and down stairs, jumping with both feet together or the rope. In this way you prepare your muscle groups for strength work.
 

2. Bridges Bridge exercises are a good exercise to begin with. Lie on your back with your knees bent at 90 degrees and elevate your hips as high as you can. Once you can hold this position for 60 seconds, try to do it with only one leg.
 

3. Hip abductions . It is one of the most complete exercises in terms of leg and hip muscle work. Lying on your side and supporting the trunk on your elbow, with your legs stretched out, begin to raise one foot to form a 45-degree angle. You can increase the difficulty if you bend one of the knees to make them partial. Perform 3 sets of 10 repetitions per leg.
 

4. Plié in second position . It is used a lot in ballet, and it gives great strength to your legs and hips in general. Separate the legs the distance of the width of your hips, with the tip of the feet towards outside. Slowly lower your knees with your back straight, when you reach your limit climb again. Keep your back straight and do not take off the sole of the floor. Perform 20 repetitions.
 

5. Squats. They are the quintessential exercise for hips and legs, but also challenge your central nervous system to generate greater amounts of strength and power. Start with 3 sessions of 7 repetitions. Little by little you can increase the repetitions and then even add weight.

Remember that if you want to look longer legs and reduce your hip or defined, the development and strengthening of your muscles is basic, which also allows you to practice any other sport, as well as more balance and safety in your daily movements.