The tightened hips and elastic buttocks fix eyes of men therefore ladies pay much attention to maintenance of symmetry of legs. To create beautiful rotundities of hips, every day carry out the set of exercises. It is possible to train at any time, in 1.5 hours after the meal.
Instruction
1. Get up directly, part legs on width of shoulders, place palms on the waist. With the exhalation sit down, having arranged the hip parallel to the floor. On the breath become straight. When performing try not to do exercises in knees of acute angles. For this purpose incline the case a little forward, and direct the tailbone as much as possible back. Perform exercise of 20 times.
2. Get up, having arranged foot together, you hold palms on the waist. With the exhalation take the step the right leg forward, bend the knee. Execute 20 springing movements up-down, you breathe at the same time evenly. With the breath receive initial situation. Repeat exercise, having arranged ahead the left leg.
3. Lay down on the back, get palms for the head, raise legs up. Carry out the movement "velosiped" within 2 minutes. Then have a little a rest. Repeat exercise once again, but at the same time carry out movements very slowly.
4. Lying on the back, palms arrange under the basin, raise legs up. With the exhalation take the right leg precisely aside. On the breath return it to initial situation. Execute on the exhalation assignment by the left leg. Repeat exercise on 20 times in both options.
5. Turn over on the stomach, palms arrange under the chin. With the exhalation raise the right leg over the floor, on the breath lower it. Perform exercise of 20 times. Repeat rises by the left leg. If when performing exercise the waist begins to hurt you, don't raise the leg highly: 5–7 centimeters are enough that muscles received loading.
6. Lay down on the right side, leaning on the forearm of the same name, cross the basin forward. Pull the sock of the left leg on yourself, with the exhalation raise the leg up. Hold situation within 5 seconds, you breathe quietly. Then at the breath lower the leg, let's muscles have a rest a little. Execute 7 more such rises. Then turn over on the left side and repeat exercise by the right leg.
7. Lay down on the back, hands arrange behind the head, bend legs in knees, and place feet on the floor. With the exhalation lift the basin over the floor, on the breath lower it. Execute 20 rises, then have a little a rest. Complicate exercise: direct the basin up, further raise the right leg, keeping all weight on left, you breathe evenly. Carry out such option of exercise within 20 seconds, then repeat it other leg. If it is difficult to keep weight, reduce exercise performance time, but over and over again try to increase a little it.