Exercise - Lunges
better to do with a small lift.Starting position (s. N.): Take a step right foot forward, knees soft, strained abdominal muscles, back straight.Hands on his belt.On the inhale, bending your knees, resting his right heel to the floor, dropping, while not touching the left knee floor, at the bottom - the knees at 90 degrees.On the exhale, and raised.f. Change your leg position.Quantity: 2-3 sets for each leg of 10-15 repetitions.
Exercise - Slopes
I. etc .: as in Exercise 1. On the inhale lean forward as low as possible (bending the body in the pelvis), back straight.Press tense.On the exhale, straining the muscles of the legs and buttocks, rise, and going back to.n. Quantity: 2-3 sets of 10-12 repetitions.
Exercise - Half circle foot
I. n .: stand on all fours, the emphasis should be on hands and knees, knees just below the pelvis.Stretch one leg back, touch the toe of the floor as you exhale, lift the leg, draw a half circle in the air, the inspiratory touch the floor with the
Exercise - Squats
I. n .: Rise up straight, feet hip-width apart, your abdominal muscles are tense, the blades are reduced, back straight.On the inhale bend your knees to a right angle, with your pelvis Bring back (as if you want to sit on a low chair behind you), as you exhale, and come back in.n. Quantity: 2-3 sets of 10-15 repetitions (for more efficiency, you can use a variety of equipment - for example, hand weights or dumbbells).
Exercise - Lead hip
I. n .: lying on its side, the angle between the legs and the body of 120-150 degrees!Push your muscles press and hold them in this position, exhale, lift the straight leg up as much as possible, to lower your breath.Quantity: 2-3 sets of 15-20 repetitions for each leg.
Exercise - heel kick
I. n .: lying on his stomach, his forehead on his hands, hips pressed to the floor, legs straight, shoulder-width apart.Hips raised off the floor and do 10-30 strokes heels together.For the first 5 hits inhales, the second 5 - exhale.Then, bend your knees and try to get the heels to the buttocks.Come in and out.n. Quantity: 2-3 sets.
Exercise - Small circles feet
I. etc .: as in exercise 5. Raise your left leg up.Draw it in the air 5 small circles, first clockwise, then against.Buttocks and press tense, back straight.Begin to inhale circle ending on the exhale.Quantity: 1 -2 approach.
Exercise - Popping pelvis
I. n .: lying on your back, arms along the body, heels on the floor, as close as possible to the buttocks.On the exhale, pushing your heels off the floor as much as possible push the hips up, straining his buttocks, then on a breath lower your buttocks touching the floor!To complicate can alternately perform 8-10 repetitions on one leg.Quantity: 2-3 sets of 12-15 repetitions.
Exercise - Shoot the Duck
I. n .: arise directly support the right foot, the left stretched forward.On the inhale bend the supporting leg at the knee and pull the toe palms outstretched leg on the exhale and come back in.n. Quantity: 2 sets of 8-10 repetitions for each leg.
Exercise - Contact plank
I. n .: lying on his back, resting on your heels and palms face up.Pull in a straight line from the feet to the top, straining the muscles of the abdomen and buttocks, lower back does not sag.Hold static muscle strain.Number 1 -2 approach retention from 30 seconds to 1.5 minutes.
Exercise - Lifting the hips
I. n .: lying on his stomach, his forehead on his hands, the pelvis is firmly pressed against the floor, the leg bent at the knees at an angle of 90 degrees, thighs and buttocks tight.On the exhale, raise your hips as high as possible above the floor, inspiratory omitted, not relaxing your buttocks.Quantity: 2-3 sets of 15-20 repetitions.
Exercise - "Walking" on the buttocks
I.p .: sitting on the floor, legs extended, back straight.Squeeze your buttocks, "step" forward in turn each buttock, 2-3 meters ahead and 2-3 meters back.Quantity: 2-3 sets, breathing rate is arbitrary.We hope you will help reduce the amount of exercise for the thighs, and you become the most attractive.