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Soft and strong muscles,[link widoczny dla zalogowanych], a prerequisite for shaping legs , through the following exercise described various types of flexibility exercises every day to practice consistently , not only can improve the original shape is not perfect legs , but also make it more beautiful, more slender.
Feet foot pad operation

Holding a water bottle, raise the heel of the
The effect of a tight calf . Focus not bend the arm , using the weight of bottles of drinking water balance , while lifting the heels feet .
(Left) Step one: a water bottle in each hand , two arms hanging naturally at your sides. Feet slightly open, standing straight spine .
(Right) Step two: one side breathing,[link widoczny dla zalogowanych], slowly raise the feet side of the heel ; when the heel elevation , and then suction side ,[link widoczny dla zalogowanych], slowly put down the heel. Repeat 10 times.
Single pad foot operation
( left), placed a chair in front of the body , the natural left sagging , stretched his back standing. Right hand grasp the back part ,[link widoczny dla zalogowanych], as a support lift his right foot ,[link widoczny dla zalogowanych], standing on one foot with his left foot only .
(Right) side of the exhalation, slowly raised his right foot heel side ,[link widoczny dla zalogowanych], and so raise the heel , and then suction side of one hand slowly down the heel . Do the same edge for side action. Repeat 10 times.
Holding a water bottle to the chair , walls, support columns or table so as to lift one leg standing position to do the heel of the This gymnastics mat feet feet than a little difficult to speak some, but on the tight calf had very good results .
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