In this article we will talk about the most effective exercises for the leg muscles!Every woman should look beautiful, well-groomed, and most importantly - attractive to men.That is why we have created a set of simple exercises for the beauty of the body.
Stand up straight, put his feet on the width of the pelvis, feet parallel, toes pointing forward, knees slightly bent, hands fitball.Just sitting down, push your buttocks back and tilt your body forward;the angle between the thighs and body must be straightforward.On the exhale, lift fitball above her head.Hands should be a continuation of the body.On the inhale drop the ball.Repeat this exercise 10-15 times effectively, without changing the position of the body.During the exercise, look ahead.Work back muscles and arms.
Stand with feet shoulder-width apart.Place your forearms on fitball, elbows at the same time should be at the shoulder joint.Uprites socks on the floor and straighten your back.Belly retract, buttocks n
Stand with your back to the fitball, straighten elbows dissolve in hand at chest level, fingers connect to them.Shin left foot put on the ball, so that the angle between the femur and tibia was right.Without changing the position of the body and hands, bend the right knee;at the same time left, pushing the ball, roll it back.Goes down until the angle between the femur and tibia of the right leg reaches 90 °.The knee of the left leg all the time should look at the floor.Return to starting position, straighten your right leg and podkatyvaya fitball.Perform 10-15 reps and switch legs.Work the muscles thighs and buttocks.
Mixing blades lying
Lie down on his stomach on the ball with your feet wider than shoulders, toes rest against the floor.Straining press and buttocks, stretch your hands, slightly bent at the elbows, the front and sides.Look at the floor, the head should be a continuation of the spine - do not allow the deflection in the cervical region.On the exhale, reducing shovels and spreading his hands apart, tear off the bottom edges of the fitball.Breast drag forward.Try not to bend at the waist.The movement should be only in the upper part of the body, buttocks and legs remain stationary.On the exhale, relaxing the muscles of the back, return to starting position.Repeat effective exercise 10-15 times.Work back and chest muscles.
Twisting with turning
Lie on your back on the ball, feet rest against the floor.Shoulders are in the air, fingers touch the head, elbows out to the sides.On the exhale, straining straight abdominal muscles, lift your upper body over the fitball.At the top, still breathing, turn left shoulders.Keep your pelvis remains stationary and rotating carried around the waist.On the inhale move in the reverse order: first, expand the shoulders and only then lower body.Repeat the exercise, rotate to the right.Make 10-15 twists to each side.Work right and oblique abdominal muscles.
Trainers with turning
Lie on your stomach scope.Legs slightly bend and set wider apart, toes rest against the floor.The elbows dissolve in hand, toes put on his head.Lower the head so that it was a continuation of the spine, direct gaze on the floor.On the exhale, try to tear off feetball lower ribs, lifting the chest.At the end of the movement, expand the shoulders, arms and head to the left.On the inhale, first turn back head and shoulders and then lower the breast on fitball.Perform 10-15 repetitions each time turning the shoulders apart.Work back muscles and buttocks.
instep relying on fitball
Kneel.Grasp fitball right hand and lie on his side.The left leg is set aside so as to form a straight line with the housing.Sock should be directed forward.Straining muscles of the hips, lift your left leg off the floor.Raise the leg up until it is parallel to the floor.Make sure that the hip was strained, pulling a sock over.Do not overwhelm on the ball, try to work the lower body, and the top remained motionless.Repeat 10-15 times, then turn and do the lifting left foot.Working muscles outer thighs, buttocks.
Advanced option trims
Put your feet together.The ball is put in front of him.Uprites in his elbows so that they were strictly under the shoulder joints.Brushes connect ourselves to the castle.Push your back muscles, press, legs and buttocks, so that the body stretched out in a line.On the exhale, without changing the position of the body, set aside a straight left leg to the left and right - the right to legs were wider pelvis.Return to the starting position by first placing your right foot, then left.Get down on the floor.Repeat the exercise 10-15 times.Work back muscles, press, buttocks and arms.