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Exercises for the lumen between the hips
Oh, that light! No, not road – between the hips, because of which the ass seems more beautiful, and the legs – even slimmer.
Well, what's there to hide? All of us women dream that there is a certain gap between the legs, and the hips do not rub against each other. For this, many are ready for almost anything. Sometimes the impossible.
And although sometimes this mania crosses all boundaries, let’s at least take the right (and most importantly, healthy!) steps to give the hips the desired shape. So if you want to achieve beautiful slender legs, and most importantly – the clearance between the hips – these exercises will help you!
Low squats
Squats are ideal for the legs, especially the inside.
1. Place your legs on the width of the shoulders, the feet are completely on the floor, the socks are slightly apart.
2. Slowly start squatting, "repelling" the ass back.
3. Hold in the lower position for a few seconds.
4. Get back to the starting position.
Sliding lateral attack
Side lunges work on the legs and buttocks, and sliding lateral lunges - also for the gap between the inner parts of the thighs.
1. Place your feet a few centimeters apart, your hands in front of you.
2. Transfer the weight on one leg and smoothly “slip” on the side with the second leg, while squatting.
3. Slowly straighten your leg and repeat the same for the second leg.
4. Ten approaches to each leg and do not cheat!
Wide squats
1. Place your legs wide, your socks apart.
2. Hands on your head.
3. Slowly squat so that the knees do not go beyond the socks.
4. You have to be like a ballerina doing a pli.
The minimum duration of this exercise is a minute!
Scissors
This exercise requires a lot of patience and motivation.
1. Lie down on your back and lift your legs at a 90 degree angle.
2. We place our feet in the position of the letter “V” and make scissors for about a minute.
The main thing here is to do it at a comfortable pace – no one is chasing us. The more you do, the faster you will have a gap between your legs.
Cross step
All you need for this is sneakers, stairs and a huge desire to have a light.
We just face the stairs and start climbing cross-over.
We get to the top and repeat.
Lifting the legs from the lying position
1. Lie on your right side, evenly spreading the weight throughout your body.
2. Try to straighten your legs by putting them on top of each other.
3. Now slowly lift and lower your upper leg as much as you can, 4. but for at least one minute!
4. Repeat the same thing from the other side.
You will feel the full effect of this exercise tomorrow!
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Thigh lifting with tension
To do this exercise:
1. Lie on the floor, hands along the body, knees bend.
2. Squeeze the muscles of the abdomen and buttocks and slowly tear the butt off the floor, pushing back with your feet.
3. Your body should form a small bridge, but the upper back should not be removed from the floor!
To lose weight in the legs, you can not target only one part of the body, but adding to these exercises cardio and tonic workouts, you will see noticeable improvements in the inner thighs. Stick to your training plan and see a gap between your legs in a couple of months!
Source: www.pravilnoe-pokhudenie.ru/sport/prosvet-mezjdu-bedrami.shtml
Well, what's there to hide? All of us women dream that there is a certain gap between the legs, and the hips do not rub against each other. For this, many are ready for almost anything. Sometimes the impossible.
And although sometimes this mania crosses all boundaries, let’s at least take the right (and most importantly, healthy!) steps to give the hips the desired shape. So if you want to achieve beautiful slender legs, and most importantly – the clearance between the hips – these exercises will help you!
Low squats
Squats are ideal for the legs, especially the inside.
1. Place your legs on the width of the shoulders, the feet are completely on the floor, the socks are slightly apart.
2. Slowly start squatting, "repelling" the ass back.
3. Hold in the lower position for a few seconds.
4. Get back to the starting position.
Sliding lateral attack
Side lunges work on the legs and buttocks, and sliding lateral lunges - also for the gap between the inner parts of the thighs.
1. Place your feet a few centimeters apart, your hands in front of you.
2. Transfer the weight on one leg and smoothly “slip” on the side with the second leg, while squatting.
3. Slowly straighten your leg and repeat the same for the second leg.
4. Ten approaches to each leg and do not cheat!
Wide squats
1. Place your legs wide, your socks apart.
2. Hands on your head.
3. Slowly squat so that the knees do not go beyond the socks.
4. You have to be like a ballerina doing a pli.
The minimum duration of this exercise is a minute!
Scissors
This exercise requires a lot of patience and motivation.
1. Lie down on your back and lift your legs at a 90 degree angle.
2. We place our feet in the position of the letter “V” and make scissors for about a minute.
The main thing here is to do it at a comfortable pace – no one is chasing us. The more you do, the faster you will have a gap between your legs.
Cross step
All you need for this is sneakers, stairs and a huge desire to have a light.
We just face the stairs and start climbing cross-over.
We get to the top and repeat.
Lifting the legs from the lying position
1. Lie on your right side, evenly spreading the weight throughout your body.
2. Try to straighten your legs by putting them on top of each other.
3. Now slowly lift and lower your upper leg as much as you can, 4. but for at least one minute!
4. Repeat the same thing from the other side.
You will feel the full effect of this exercise tomorrow!
How to make your breasts fit: TOP 10 exercises
100 push-ups in 6 weeks – a workout plan
Thigh lifting with tension
To do this exercise:
1. Lie on the floor, hands along the body, knees bend.
2. Squeeze the muscles of the abdomen and buttocks and slowly tear the butt off the floor, pushing back with your feet.
3. Your body should form a small bridge, but the upper back should not be removed from the floor!
To lose weight in the legs, you can not target only one part of the body, but adding to these exercises cardio and tonic workouts, you will see noticeable improvements in the inner thighs. Stick to your training plan and see a gap between your legs in a couple of months!
Source: www.pravilnoe-pokhudenie.ru/sport/prosvet-mezjdu-bedrami.shtml
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