Techniques of performing Japanese exercises for the legs and hips

Japanese women prefer light fitness to keep the body in shape and rarely perform strength training. Japanese coach Kei Matsui advises girls Effective exercises for the legs and hips No weighting called "Futpaco."

Today we will tell you what exercises will help you find slim legs and a flat stomach at home in just a few minutes a day.





Exercise for the legs and hips You will be surprised, but weight-loss exercises You should do it before bed. So the muscles remain in tone even during sleep. Exercises "Futpaco" allow you to work out the problem area of most women - the inner surface of the thigh and partially use the press.





Before exercising, it is better to do a small warm-up to warm up the muscles and not damage the ligaments.

Slender legs and hips

1. Lie down and raise your legs perpendicular to the floor. If it is difficult to keep your legs in this position, you can do the exercise, slightly resting your legs and pelvis in the wall.
2. Hands behind your head, straighten your back. You can bend your knees slightly.
3. Bring your feet together so that your heels and socks touch. From this position, slowly begin to spread your legs to the sides. Keep your balance, spread your legs in sync.
4. During the extension of the legs, you will feel how the inside of the thigh is stretched, this is normal. But there should be a little discomfort, in any case do not do exercise through force.
5. When you feel that the muscles are tense, make three spring movements, as if trying to stretch your legs a little more to the sides, and slowly bring your legs to the starting position. Repeat it 20 times.
   
   
   
   

Still lying on the floor, you can clean your stomach. It is best to do both the first and second exercise in 3-4 approaches, then it will be impossible to look away from your slim figure.

Slender legs and flat stomach

1. Lying on your back, put your hands along your torso. The socks are stretched.
2. Keep your legs upright. Lower one foot to the floor without touching its heel. The other leg is still.
3. At a moderate pace, alternate your legs, imitating scissors. If you need to complicate the exercise, keep your legs not at right angles, but lower them slightly closer to the floor. This way the press will be used as much as possible. The back of the thigh also works. Repeat it 20 times.
   
   
   
   

The result will not take long to wait, after 2 weeks of regular training you will notice that the legs and abdomen have become more elastic. But do not stop training, the result will be long-term only in 3 months, be patient.

For weight loss in the abdomen, it is useful to perform the exercise "vacuum", it improves metabolism and helps to find a beautiful waist and a toned stomach. Do not forget that any exercise combined with proper nutrition doubles the chances of finding a beautiful toned body and good health.

Share lazy exercises with friends on social networks.