Stand straight, feet dilute the width of the two shoulders, hands pull at chest level, fingers locked in the castle.Exhale lunged to his right leg, placing the thigh parallel to the floor.Fix the position for 20 seconds, then in the position to do more sit-ups on the exhale, lift the inspiratory up, without straightening the right leg completely.Do 15-20 squats and with such breath return to starting position.Repeat on the left leg.
Lie on the floor, place the heel near the buttocks, put his hands behind his head.Put your right foot on the left knee.On the inhale lift your hips up, exhale, lower them, not touching the floor.Make 20-25 of ups and change legs.
Get on your knees, bend your arms at the elbows, forearms completely put on the floor, keep your back straight.Take your right l
eg back, pull the sock.As you inhale, lift your right leg as high as possible up, exhale lower it without touching the floor.Make another 20-25 such upgrades, and change the leg.
Stand on his heels, put his hands on the floor about a foot.With an exhalation bend the knees, hips lift up.On the inhale, return to the starting position.Do 20 sit-ups.
Kneel, hands under shoulders position on the floor.On the inhale, lift bent at the knee right leg to the side.Exhale and lower it down without touching the floor.Make 20-25 swings right foot.Repeat on the left leg.
Lie on your right side, put his hand under the same name of the head, left hand put in front of him.Bend your left knee, put his foot over the right lower leg.Nosochek right foot, pull over, and inhale, lift your right foot off the floor, seeking the inner surface of the thigh up.On the exhale lower your leg to the floor.Repeat the exercise 20-40 times.Change the pace.
Tip 2: How to make beautiful hips rounded
Beautiful female hip always attracts attention.Men look at a representative of the fairer sex with admiration.Romantics even compare it with the goddess Aphrodite, known for its tempting rounded.That is why every woman wants to have beautiful shapely legs and firm buttocks.Even if your body is far from ideal, do not worry, help you transform regular fitness classes.
Stand up straight, hands are placed on the belt.Transfer the weight to the right leg and the left lift up slightly on the floor, bent at the knee.Exhale sit down on the right foot, while inhaling straighten the knee.Do 15-20 squats.Repeat on the left leg.If you find it hard to keep his balance on one leg, keep your palms against the wall or a chair.
Lie on the floor, put his hands on his head, bend your legs at the knees, feet arrange as much as possible.With the breath lift the hips up, exhale a little lower them to the floor, but do not touch its surface.Repeat springy movements up and down for 2-3 minutes.Then lie down and relax your legs, pulling your knees to your chest.
Stand sideways to the left wall or the back of a chair, put his right hand on the belt.With breath pull the right foot slightly back and up.Exhale and lower it to the floor without touching the surface.Repeat at least 30 times on each leg.From the same starting position do the following exercise.Move the right foot to the side and up.Do springy movement of the right foot up and down 30 times.Repeat on the other foot.
Stand straight, hands on his belt.With an exhalation bend your left knee and lunged forward.Drop down as low as possible and make springy up and down movement within 2 minutes.Then repeat with the other leg.