Start with the side bends. For this exercise, you will need dumbbells weighing 3-4 kg. Take in each hand dumbbells, stand with feet shoulder-width 100-120 cm. The left leg expand outwards at 90 degrees, lift up his right hand and begin to tilt to the left side as long as the left hand does not make it to the ankle. Make 15 slopes, then repeat the same on the other leg. This exercise strengthens the great press, shoulders and inner thigh.
Next, sit on the floor and spread his legs as wide as possible, place your hands on the floor. Holding his breath, bend slightly at the waist. Gently move your body weight forward. Arm pull ahead and, fingering, lean to the floor. We should not hurry. Follow all slowly but correctly. Hold your breath for 8-10 seconds, then relax and return to starting position. Repeat 3 more times. With this exercise stretches the inner thighs, as well as working press.
Lie on your left side, forming a straight line. Prop up your head with your left hand and the right place in front of him. Lift your right foot and move back a little. Then a bit of her lower back and lift, but a little higher. If you do it right, you will feel the tension in the breeches. Repeat twice and turn on the other side. This exercise will get rid of thigh fat - one of the problematic areas of the female body.
The next exercise is called "twisting". Lie on your back and bend your knees. The feet should be flat on the floor, hands, remove the head. Hold your breath for 8 seconds. On the exhale, begin to lift your upper body, straining the abdominal muscles, but without helping hands. On the inhale slowly descend. This exercise, performed with a single breath, shaking his abdominal muscles and fights with folds of fat on my stomach.
Perform another useful exercise. Lying on your back, bend your knees, put your hands at your sides. Holding his breath, tighten your buttock muscles and slowly lift your hips off the floor. Lift your pelvis so as to form a straight line from knees to chest. Start splay and thighs, the buttocks are not relaxed. On the inhale, return to the starting position. In this case, doing exercise, you work your back muscles, press, buttocks and the front of the thighs. Follow rises slowly. Repeat 8 times.
Performing all exercises correctly and efficiently, it is possible to achieve excellent results. Combining exercise with diet, you speed up the process of forming a slender body. Two months later, a figure significantly tightened and acquire excellent shape.