The women who does not dream of toned sexy figure? Of course, all! But someone nature endowed cancel data, and to keep yourself in shape them enough exercise pairs. But some are not fortunate, and the figure requires regular sports loads for ideal forms, someone's body has changed dramatically after weight loss, weight gain, pregnancy. On the advice of a coach, I made a list of the most effective exercises that will help you become the owner of the elastic tightened ass and beautiful slender legs!
The simplest thing that you need for the legs and buttocks - it squats. But if you combine these exercises with others, you'll have a whole complex, which will positively impact on the buttocks and thighs. Train can be at home, because the exercises take only 15-20 minutes. The main thing - the desire, and the rest must come out! Only a week, and offers a very pleasant change in appearance!
1.Obychnye squats
Feet need to place on the shoulder width apart and squat slowly, trying to imagine, if you sit down on a chair.
2.Prisedaniya - Swallow
The same lifting and sit-ups are complemented by diverting leg towards back.
3.Sumoistskoe squat
Remember, what position take sumo wrestlers during competitions. This exercise looks like a frog movement. Feet shoulder width apart, sat down - legs in hand, stood up. You can not only strengthen the buttocks, but also the body.
4.Sumoistskoe squat with lifting arms
When squatting - lower your arms down, stood up - put your hands up. Squats with cardio.
5.Prisedanie with the raised leg to the elbow
It is not really a very difficult exercise. Legs and shoulder width apart, hands behind his head - sat. When you get up, lift one leg and knee touch the elbow of the same name. This exercise is very effective for the waist, because it trains the oblique abdominal muscles.
6.Pryzhki from a sitting position
We sit down in the same way as in the first exercise, and jump out upward. There will also be strengthened, and arm muscles.
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7.Prisedaniya with closed legs
For some, it is hard to squat with his legs apart, and someone is given a difficult exercise. Feet together, sat - stood. Excellent warming up exercise.
8. "Gun"
This exercise is quite difficult, so squat too low is not necessary. Take one foot slightly forward, crouching, expose it forward up. It turns out that you squat on one leg, and it's hard enough.
9. "Reverence" - squat
This exercise has an effect on a lot of muscle groups.
10.Prisedanie-attack
With this exercise, you can strengthen your buttocks, thighs, calves.
11.Prisedanie to lunge toward
After this exercise your butt will just burn!
12.Prisedaniya jump
Stand with your feet together, jump and is now need to sit down with her legs spread shoulder-width apart. Such a drill bit disperse lactic acid in the muscles after the previous one.
To achieve the desired effect, you must strictly follow the plan of training.
Monday
1 exercise - 10 times
2 exercise - 5 times
Tuesday
3 exercise - 10 times
4 exercise - 10 times
Wednesday
5 exercise - 10 times
6 Exercise - 10 times
Thursday
7 Exercise - 10 times
8 exercise - 5 times
Friday
9 exercise - 5 times on each leg
10 exercise - just 5 times
Saturday
Exercise 11 - 5 times on each leg
12 Exercise - 10 times
Sunday
3 exercise - 10 times
5 exercise - on each leg 5 times
I wish to soon become your figure just perfect!
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