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Soft and strong muscles, a prerequisite for shaping legs ,[link widoczny dla zalogowanych], 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,[link widoczny dla zalogowanych], standing straight spine .
(Right) Step two: one side breathing, slowly raise the feet side of the heel ; when the heel elevation , and then suction side , slowly put down the heel. Repeat 10 times.
Single pad foot operation
( left),[link widoczny dla zalogowanych], placed a chair in front of the body , the natural left sagging ,[link widoczny dla zalogowanych], stretched his back standing. Right hand grasp the back part , as a support lift his right foot , 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 ,[link widoczny dla zalogowanych], 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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[link widoczny dla zalogowanych]