Deep thighs are the problem for many women. The regular trainings including power load of the zone of hips will help to correct this shortcoming. Exercises not only will remove excess fat from the problem zone, but also will make skin more tightened.
Instruction
1. Get up directly, legs shoulder width apart, palms on the belt. With the exhalation lunge the left leg forward. Spring up – down 30 – 40 seconds. Then on the breath put the left leg to right. With the following exhalation lunge the right leg. Do exercise on 15 – 20 times on each leg.
2. Get up to the wall or the chair the left side, put the hand on the surface for balance maintenance, place the right hand on the belt. Take aside the right leg, shake it up – down 1 – 2 minutes. Then repeat exercise on the left leg.
3. Part legs as it is possible more widely, you hold hands on the belt. With the exhalation sit down as low as possible. On the breath rise, and transfer body weight to the right leg, having raised at the same time left. Repeat exercise 1 minute, lifting up serially the right, left leg.
4. Kneel, put palms on the floor. With the exhalation raise the right leg, having bent it is even stronger in the knee, and attract to the breast. On the breath breakthrough take away back and completely straighten. You watch during performance of exercise the waist, try to work it as little as possible. Make 20 repetitions each leg.
5. Home position, as in the previous exercise. Raise the right leg bent in the knee and take it aside. Do the shaking movements up – down 40 – 60 seconds. Repeat exercise by the left leg.
6. Lay down on the back, put heels to buttocks, get hands for the head. On the breath raise hips as much as possible up. With the exhalation lower down, but don't lay on the floor. Make 20 – 30 rises the basin. Fall by the floor, attract knees towards the chin and relax.
7. Get up directly, arms on hips, legs together. With the exhalation bend the right leg in the knee, raise it up, as much as possible straining the front muscle of the hip. On the breath put the leg on the floor. With the following exhalation bend the second leg. Make 20 rises each leg.