Women have often complex because of the internal surface of hips of an ugly type. Certain exercises will help to improve their state. Carrying out them daily, you through short time will be able to rejoice miniskirts and to flaunt on the beach.
Instruction
1. Lay down on the left side, put the right foot for the left knee. With the exhalation raise the left leg over the floor and hold in such situation 2 minutes. On the breath lower the leg and have a little a rest. Once again raise the leg over the floor and shake it 1 minute up-down. Perform exercise on other leg.
2. Lay down on the back, connect feet, part knees in the parties, put palms on hips. With the exhalation press hands on legs. Hold the breath for 5 seconds, keeping tension. On the breath relax. Repeat exercise of 12 more times.
3. Raise legs over the floor, having bent them in knees. On the breath part legs in the parties, with the exhalation reduce them. Perform exercise of 25 times.
4. Without changing situation, place the ball between knees. With the exhalation strain legs and press them on the ball. The elasticity will give it additional resistance, but don't relax the leg at once. Keep tension of 20 seconds. On the breath relax legs. Perform exercise of 5 more times.
5. Straighten legs up, pull socks on yourself. On the breath slightly part legs, but not completely. Carry out the springing movements within 4 minutes. With the exhalation cramp legs and lower them on the floor.
6. Bend the right knee and raise the leg up, having arranged the shin parallel to the floor, at the same time leave the left leg completely straightened. On the breath take the right leg aside and concern the floor. With the exhalation arrange it above again. Execute 25 repetitions. Trade legs places and do exercise on the left leg.
7. Lean the elbows on elbows, legs lift at an angle 45 lakes. Do by crossing legs in shins. Perform exercise not less than 1 minute. On the breath fall completely by the floor and have a little a rest. Make 2 more approaches.
8. If you add to the everyday life such power loadings as run, jumps, walking on the ladder, swimming, driving the bicycle, driving on skis and skates, then receive positive result much quicker.