Exercises for the thighs
 Beautiful legs - what woman does not dream about such! And even if the seductive curve of your hips turned into something shapeless, do not worry. We must prepare for a long struggle, since extra weight to the hips go very reluctantly, and start daily activities the special package. In a month you will notice the results that you are sure to please!

1. Starting position - sitting on his haunches, fingers of both hands touching the floor. Very jump out upwards, raising his arms above his head. Take 2-3 Series 5-6 times at intervals of 25-30 seconds.

2. Stand with your left side to the back of the chair, resting her left hand. Having a strong swing right foot forward - upward - to the left, place the toes of the right foot on the chair seat. Repeat 10 times, then do the same amount of time left foot.

3. Sit on the floor, feet first, legs straight and joined together, back straight, hands folded in front of chest. "Go" on the buttocks, pulling forward legs 10 "steps" forward (5 "steps" - inhale, 5 "steps" - exhale), followed by 10 "steps" back. Repeat 5 times.

4. Lie on your back, legs straight, arms at your sides, palms down. Lift your legs up and follow the movement as riding a bicycle. Follow 40-100 movements, gradually increasing the tempo.

5. Sit down, get the shin of one leg back, the second - in, so that my knees were on the same level. Keep your back straight. You can use the support. Do not open new restaurant ago shin off the floor, keeping it parallel to the floor. Perform each exercise for a minute, then switch legs.

6. Sit on the floor: back straight, hands on hips. Stretch your legs. Now bend one leg and her foot, lift the other leg to the height of about 20 cm. Count to 10 and slowly lower your legs. Say it again, and then do the same with the other leg.

7. Stand on the floor on his knees back straight, shoulders down, straight arms pressed tightly to the body. Very strong legs push each other, straining the muscles of the hips. Upper body slowly lean back as far as possible. Count to 10 and return to starting position. Perform 10 times.

8. Lie on your stomach, arms extended in front of you, feet - crosswise. Lift the legs off the floor. Fix the right foot in this position, push the left and right, trying to move it. Lower leg with the same resistance. Perform 10 times. Change the position of the feet and repeat 10 times.

9. Sit on a chair, reduce thighs together, put your hands between the legs and try to dissolve hands holding the thigh pressed against each other. Repeat 10 times.

10. Lie on your back with a pillow under his head. The knees are bent at a right angle of the foot rest against the wall, arms extended along the body. Straining muscles of the thighs and buttocks, and his hands on the floor, slowly lift the pelvis, count to five and return to starting position. Perform 10 times.

eleven. Stand up against the wall. The head, back, and arms stretched along the body against the wall. The feet are separated from the wall by 30 cm, knees slightly bent. Bending the knee, lift your right foot forward. Do not straighten the leg until the end, hold it aloft for five seconds, then return to starting position. Repeat 10 times with each leg.

12. Become knees on a cushion facing the wall. Back straight, arms raised and placed shoulder-width apart, palms rest on the wall. His hands against the wall, slowly raise your right thigh toward the level of the buttocks. Then pull the leg back and return to starting position. Perform 10 times on each leg.

13. Sit on the floor, bend your right leg at the knee and tighten to itself. Slowly unbend knee, pulling a leg up. Repeat 10 times. Then adjust the leg and do 10 more times.

14. Lie on your left side, leaning on his left elbow, legs straight, right hand rests on the floor in front of the hips. Heavily relying on the floor with your right hand, lift both legs straight up, then lower. Try to do the exercise slowly. Repeat 10 times on each side.

15. Sit on the floor with your legs as much as possible, wear "over" put his hands in front of him on the floor. Strongly straining muscles of the thighs, especially the inner surface thereof, breast lean forward toward the palm. Alternate slow slopes and lifts, and springy movements. Follow for about 5 minutes.
Author: Natalia Biatova