10 exercises with maximum efficiency: the shape of your thighs will be very amazing! Bashny.Net

Everyone wants to have slim, taut thighs. But squats - this exercise is not for everyone: get bored doing the same thing, many do not feel the effect of squat without weight. Fortunately, squat - it is not the only possibility to improve the shape of the buttocks and leg muscles result in tone. For home workout great fit these 10 exercises to strengthen areas of the thighs. Elastic, smooth skin on the legs and ass, beautiful shape buttocks - all it is work that you put into these simple exercises. The effect is splendid!

1. Raising the legs in the supine position. Raise the legs of the rectified voltage line at an angle of 45 degrees. At the point of highest tension zastynu and hold for a moment. Try to choose a position in which the foot will not tremble.





2. The bridge on straightened arms. It is best to take a position with the prone position, it is safe. To focus on straight arms, legs rests on the floor only on tiptoes. Zastynu in this position at the maximum possible time - up to 1 minute.





3. Leg at a right angle. Get on your knees, rests on a straightened arm. Take the leg to the side at an angle of 90 degrees, bend it and hover in this position for half a minute. Repeat with the other leg. Remember that static exercises are effective as well as training in the gym with weight!





4. The transfer of weight from one foot to the other. One leg straightened, the second - and upris bend it in the squat. Hold the point of maximum stress for 1 minute, change the leg. Repeat this several times.





5. Raising the legs in the direction in the prone position. Alternately slowly lift straight legs to the sides from the position of lying on your side, slowly lower. Feel how the entire leg.





6. Lifting legs back. to focus on straight arms, bend one leg at the knee, the second - straightened and laid back. Freeze in this uncomfortable, but very efficient position as you can for a long time. Initially, the buttocks can become very sick, but it's only good! Repeat with the other leg.





7. Incomplete bridge. Lie down on the floor, stretch your arms straight at your sides. Bend your legs at the knees, lift the torso, straining buttocks. Hold tight position for 1 minute. Repeat the exercise 2-3 times.





8. The steps up a notch. to make steps with each foot alternately - puts his foot on the high rack, the other bent at the knee and slightly descends. It is convenient to carry out such an exercise with the average height of a chair.





9. Pose the horse. with your legs apart as far as possible, shallow sit down. Freeze in this position for a minute, holding hands in front of him. Muscles will burn if you do the right thing!





10. Stretching deep squat. a deep crouch, pausing at the point of maximum stress for 30 seconds. More endure very difficult ...





Exercises on static stretching is ideal for training at home: no fanfare, no need extra shells. In carrying out this complex instead of the normal charge, you can achieve a rabid tone muscles of the legs, buttocks excellent shape and good spirits. You immediately notice the results, and it will be a great motivation! Gone with friends a useful exercise, it is a real treasure for all women!

via takprosto cc