To the leg muscles were in good shape, try to carry out this exercise at home here. Set a chair, if you are just starting out, then to his seat, and advanced level – back. Stand up straight and do the swing leg, described an arc over the seat of the chair, return to starting position. Perform 30 repetitions on each leg may be further brought up to 60 repetitions. Exercises will work on burning fat in the hips.
- Exercise climbers
This exercise uses when performing just a lot of muscle, but work especially well quadriceps. Take the emphasis lying on the arms and legs straight, pull one knee to your chest, and then starts to turn in a jump to pull legs to his chest. Begin this exercise for 20-30 seconds and bring its performance up to 1 minute.
- Exercise plies
Exercise will help you pull up plie inner thighs. Stand with your feet wider than shoulders, toes turned outwards, keeping your back flat start to squat, feet do not tear off, exercise is slow. Return to starting position. Repeat this exercise 15 to 20 reps, three to four approaches, if it will be easy to implement it, take as weighting dumbbell or a water bottle.
Lunges are a good exercise for the muscles of the buttocks, quadriceps. There are many options for this exercise, but it is very simple. Stand up straight, hands on his belt, stepped forward and squat down until your thighs parallel to the floor is now in my legs and jump squat. Do this exercise for 20-30 seconds and bring its performance up to one minute.
Most people do not think about the bar, as an exercise for the hips, but it is perfect for working out the hip flexor muscles and inner thigh. Do this exercise first in position for a beginner, and then can go on to advanced poses.
Squats are a fantastic exercise for the thighs and buttocks! Stand with your feet hip-width apart, toes look straight. Squat deeply as possible, sent his knees to his chest, back straight, stay at the bottom and slowly rise.
- Leg raises
Lie on the floor, place your hands under your buttocks and lift straight legs from the floor at an angle of 45 degrees, then a little lower down and hold this position for 30 seconds to one minute.
These exercises can be performed at home, and for this you do not need a lot of time, just 20 minutes a day, and you get the desired result.