10 best exercises for tightening the thighs and buttocks

beautiful figure can not be imagined without rounded, convex, but tighten the buttocks. And it is not necessary to go to an expensive gym, because you can work on them at home. All you need - a couple of dumbbells (or books), yoga mat and an overwhelming desire to be better.

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Part squat on one leg







15 shallow squats with legs wide apart







The rise of flat feet, 15 reps







The rise of the legs and arms of the prone position







rise bent knees







Part squat with dumbbells (or a heavy book) in his hands, 15 times







Stretching the hip muscles.







Breeding hands to the sides of the partial squats, repeat 15 times







Raising legs with weights on weight.







squat on one leg, alternating with the instep





To be in the form, you must first train your willpower! But it is necessary to begin to engage, as you will not be able to resist the sport fever - the effect obtained during the class, will motivate a further way to perfection.





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