Great exercises for the legs! Quickly leave the volume.

1. Lie on your back, legs bent at the knees. Hands are along the body. Raise your pelvis and back as long as we will not touch the floor only to the head, shoulders, elbows and feet. Slowly descend to the floor gradually descends back, starting from the neck to the waist. (a unique exercise that strengthens the buttocks and excellent and all of the thighs). 20 times

2. Stand up straight with your feet shoulder-width apart. Keep your back straight and your shoulders - downcast. Inhale and bend your knees to a right angle as if you sit on the edge of a chair. Back at the same time leaning forward a little bit, but remains straight. Hands put on hip. Linger at the lowest point in the second.
With an exhalation to climb up without straightening the knees until the end. (Strengthens and thighs and buttocks). 10 times

3. Lie on your right side, his head resting on his bent right arm. The left hand is in front of the body.
Bend your left leg and place the foot over right knee. Exhale and lift your right leg straight, pulling a sock over. At the highest point of the stay for one second. Inhale and return to starting position. Make 10 lifts right leg, then repeat with the left. (Very good exercise on ext. Thigh). 10 times

4. Stand up relying on his knees and hands, with your knees are just below the hips, elbows under your shoulders, fingers pointing forward. Keep your back straight, your head does not drop. Take your right leg back and bend it at the knee at 90 degrees. On the exhale, lift the bent leg up (like the head) and hold. Inhale and slowly return to the ref. position. Do it 10 times with the right foot and moves to the left. (Back of the thigh and buttocks).

5. Stand straight, keeping to the right hand for support, make a left leg 15 swings to the side. At the same time keep the foot relaxed, pull the sock, leg raises as high as you can. Then do the exercise, but stick with the support of the left hand, right foot Accomplish mahi (outer thighs and buttocks).