How to give the form to legs

- the business card of the girl, regular physical activities and healthy nutrition are fine means to give them the beautiful form.

It is required to you

• Ball, vertical support, chair.

Instruction

1. Begin to eat properly - try not to eat greasy and sweet food, eat a lot of protein and vegetables, drink not less than 2 liters of water a day. Eat not less, than in 3 hours prior to dream, eat all most junk food in the first half of day.
2. Not less than 3 times a week carry out power physical exercises for legs, begin training with warm-up, do not forget about extension.
3. Exercises for the side surface of hip. Get up exactly, holding support, you take away leg to the right side. Make 15-20 times, after that execute exercise for the left leg to the left side. Lying on one side, rest elbow against floor and raise the left leg up. Repeat exercise of 20 times, change legs.
4. Exercises for the internal surface of hip. Sit down on edge of chair, bend legs in knees, squeeze ball and begin to squeeze and release it, repeat exercise of 30 times. Get up directly, part socks in the parties, adhere hands and begin to squat. Sit down about 50 times, then reach starting position, rise on toes and make 50 more squats.
5. Exercise for the front surface of hip. Sit down on floor, rest buttocks against heels, begin to rise and fall slowly, without tearing off leg from floor. Repeat exercise of 10 times.
6. Exercise for the back surface of hip. Kneel, bend hands in elbows and put them on floor. Begin to raise the right leg up. Make 30 times, then repeat exercise for the left leg.
7. Finish training exercises on extension. Sit down on floor, part legs in the parties and bend serially to each leg.