Charging for shapely legs

Summer is around the corner, and as we all know, summer fashion shorts and skirts - all in miniature. And if you think that this dress is not for you, you are very much mistaken. In this complex we are going to do legs, more specifically, to hone the problem area - inner thighs. Perform regular exercises and safely open the beach season!



Plies



Starting position: standing, legs apart, feet and knees have turned outwards, his hands on his head.
To perform a squat, keeping your back straight, stomach is involved. To stay a little longer at the bottom and slowly exhale to return to I. ii.





Note: control muscles of the stabilizers - abdomen and back, as well as the position of the feet and knees. When lifting imagine the inner surface of the thighs squeeze the ball.


Bringing hip (lightweight version)




Starting position

: lying on his side, one leg straight, the other bent at the knee and adjacent to the floor.
On the exhale to perform the movement of the straight leg up, then on the inhale gently lower her, not touching the floor. In this case the leg, bent at the knee must remain absolutely motionless.





Note: can complicate the exercise, adding 3-7 "springs" at the top.


Bringing hip (complex version)





Starting position: lying on his side, one leg straight and adjacent to the floor, the other bent at the knee and clasped behind his hip.
On the exhale to lift the straight leg up to the angle of 30-40 degrees, then on the inhale gently lower leg, touching her sex.





Note: do not move your pelvis back, stop working legs keep strictly parallel to the floor.



Bringing the hips in the initial position lying



Starting position: lying on back, hands at your sides, legs apart and perpendicular to the floor, knees slightly bent.
On the inhale to perform abstraction hips, exhaling bring the hips, returning in I. p.





Note: use the hand as a prop, draw the belly, not prohibite the waist. In the original position do not connect the legs. In this exercise, focus on the cast.



Bringing the hips with fitness equipment



Starting position: lying on back, hands at sides, knees are bent, feet parallel.
To have the ball, the ring or cushion between your knees. On the exhale begin to compress the object, straining her inner thighs.




Note

: can complicate the exercise, adding 3-7 "springs" at the moment of compression.

Source:

FeelGood

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