- - gymnastic mat or a blanket;
- - dumbbells or water bottles;
- - cuff-weight material (optional).
kicks.This is an exercise for the gluteus maximus.Get on all fours.Take your right leg bent at the knee, to the side, then put back on the floor.Take her back and up, and then return to the starting position.Increase the pace.Do this exercise several times and repeat the same with the left foot.For the first eight sessions of strides for each leg will be enough.
rise straight leg.Exercise is aimed at strengthening the inside of the thighs.Lie on your right side, leaning on his elbow.Bend the left leg at the knee and p
lace the front of the right.Lift the straight right leg 30 times, then turn over and repeat for the left leg.
a little harder for the previous exercise.Lying on his side, his head resting on a direct hand or his head in his hand, do kicks.
Squats.Arrange the feet shoulder-width apart, hands put on the belt.Slowly squat, keeping your feet on the floor.Make sure that your back remains straight and shoulders back.The pelvis should also be pushed back as if you are going to sit on an invisible chair.Take your time and do not sit too deeply.It may be useful dumbbells.Keep them in your hands and, crouching, straighten arms with dumbbells in front of you.
Polumostik.Lie on the floor, bend your legs at the knees and set about shoulder-width apart.Lift your pelvis, lower back clear of the floor and shoulders.
Swallow.Find support, grasp it with your left hand.Take your right foot back, put on socks and slowly rises to a height of hip , and then return to starting position.
If you have not engaged in sports, it is not necessary to exercise to exhaustion.Pause, if needed, and increase the load gradually.
To complicate the exercise, and make them perform more effectively, you can use special-cuff weights that are put on the leg.Instead of dumbbells you can use plastic bottles filled with water.
- Female magazine Shape.6 exercises for the buttocks.