5 best exercises for the thighs and buttocks, from which the extra centimeters are melting before our eyes ...

Every woman wants to be slim and attractive. Many problem areas are thighs and buttocks. To disappoint them for the beach season, not necessarily to go to the gym. Engage can be at home. Therefore, we have prepared for you 5 effective exercises. Do it properly and regularly, and the result will not take long!

1. Lie down on your back and legs at the same bend at the knees. Put your hands along the body. Then slowly raise your pelvis and back as long as you will not touch the floor only to the head, shoulders, hands and feet. Slowly lower to the floor, starting from the neck to the waist. Repeat 20 times.





2. Put your legs very wide. Straighten your back. The deflection in the lower back should be minimal, for that strained the press and bringing the pelvis slightly forward. Slowly squat. Then, squeeze your buttocks and push them upstairs. Great exercise for the inner thighs and buttocks. Do 20 repetitions. Optionally, you can take a dumbbell in your hands.





3. Stand up relying on his knees and hands. Take your right leg back and bend it at the knee at 90 degrees. On the exhale, push the heel of the bent leg up to the ceiling, then lower. The main thing in this exercise - to keep the leg in a bent position. Do it 15 times on the right leg, and then to the left as much.





4. Stand up straight. Hold your right hand for support. Make a left flat-footed 15 swings in the direction as high as possible. Then do the exercise, adhering to the support of the left hand, leg swings comply with the rules.





5. Do walk on the buttocks 20 times.





With these simple exercises you not only usovershenstvuesh your figure, but also improve your overall physical condition. And add confidence. With a little effort, and the result will not take long.

Share with your friends is a great exercise for the thighs and buttocks!

via takprosto cc