The best exercises for the girls !!! Bashny.Net

Perform 3 sets of 15-20 times.

1. Lunge
Strengthen the front and back of the thigh, buttocks.
Scroll down, bending your knees at an angle of 90 °. On the exhale up. Repeat 16-20 times to change feet.
Attention! Keep shin front foot straight up, body - straight, abdominal muscles stretch.

2. Wide Squat (plies)
Strengthen the buttocks, inner thighs and back.
Stand with your feet wider than shoulders, hips and feet expand to 45 °. On the inhale sit down without tilting the body and without changing the position of the knee. On the exhale up. Repeat 16-25 times.
Attention! The maximum strain buttocks. Corpus hold vertically.

3. Leg raises
Strengthen the buttocks and hamstring.
Kneel down, lean on your elbows. The knees are bent at an angle of 90 °. Raise the leg so that the heel stared at the ceiling. Lower the leg, touching the knee lower leg supporting leg. Repeat 25-30 times, then change legs.
Attention! Raising the leg does not bend the lower back.

4. Side leg lift
It strengthens the buttocks and outer thighs.
Lie on your side, lower arm under his head, upper waist and stretched along the body. Knees bent at an angle of 90 °. Position the legs so that between the body and hips was also the angle of 90 °. Outer leg lies on the bottom, is not displaced. Knees together. On the exhale, lift the leg so that the shin is parallel to the floor while inhaling omitted. Repeat 25-30 times, change sides and repeat. Attention! Do not deploy the knee while lifting foot.

5. TWIST CASE
Strengthens the upper abdomen.
Lie on your back. Bend your knees and pull your heels to the buttocks. Hands behind your head, head to the body in line. On the exhale, lift the upper part of the body, taking the blades off the floor. On the inhale omitted. Repeat 25-30 times. Attention! Do not cross your hands behind your head. Do not tilt your head forward. Do not bend at the waist. Tighten the lower abdomen.

6. Reverse Crunch
It strengthens the lower abdomen.
Lie on your back, hands behind his head, legs bent at the knees, pull up to her. On the inhale pull your knees to your chest, lifting the pelvis off the floor, feeling tense abdomen. On the exhale, lower. Repeat 25-30 times. Attention! Do not rock the feet! Knees are closest to the chest.

7. SIDE BAR
It strengthens all the muscles in the center of the body, direct and oblique abdominal muscles, back muscles and lower back, buttocks, inner thighs.
Lie on your side, bend the lower arm, putting his elbow under the shoulder, focused on the shin and forearm. Free hand on hip or waist. Knees slightly bent heel placed on the same line with the housing. Leaning on his elbow and shin, increasing the lateral tension underside of the housing, pull your pelvis off the floor, while the belly draw. Taz raise and lower the floor without touching the floor completely. Repeat from 4 to 12 times, to change direction. Attention! Save lateral position, not overwhelm forward or backward. Do not focus on the wrist. Do not bend at the waist, keeping your back and stomach tense.