A few suggested exercises for regular performance will help reduce the amount of hip, make them more attractive and slender, lead muscle tone. And, since these exercises affect and buttocks - to tighten the ass and get rid of cellulite.
1. Lie on the floor and place your hands under your buttocks. Straighten your legs, lift them up. In the raised position spreads her legs apart and brings them back. Please note that the feet were in a stressed state. Do three sets of ten.
2. Get on your knees, straighten your feet and stretch your arms in front of him. Then simultaneously sit on the floor to the right of the feet and body tilt to the left. Return to starting position. Then do the exercise in the opposite direction. Do three sets of 10 times on each side. Exercise should be done at a slow pace.
3. Put your feet wider than shoulder width, toes out. Hands pull ahead and start slowly squat while tensing the muscles of the hips and buttocks. At the lowest point of the squat pause for a few seconds, and then go up. Do three sets of 10 times.
4. Lie on your right side, right hand bend at the elbow and lean on it. Bend the left leg at the knee and pull it out far ahead. Right leg begins to rise as high as possible. Make two sets of 8 times. Then repeat for the other side. Let this exercise quite difficult to perform the habit, but it is very useful for internal thigh.
5. Lie on your right side, right hand bend at the elbow and lean on it. Pull and hold the legs straight, lean left hand on the floor in the area of the abdomen. Begins to climb up the left leg straight. Make two sets of 8 times. Then repeat for the other side.
6. Extend your arms in front of him and lean them against the wall. Then bend the right leg at the knee and lift it to the level of the belt, push it aside. After that, straighten your leg back as you would have done "swallow". Hold the leg in this position for a few seconds and then lower. Do this exercise for three sets of 10 times for each leg.
7. Take a comfortable chair steady your hands and the back of it. Arrange the legs wider, and start to squat. Squatting should be done at a slow pace, the lowest point on the five make springy movements and slowly climb. Do 10 sit-ups. Then shake the legs to relax the muscles.
8. Legs place at the shoulders and slightly bend your knees, hands laid back and bend your elbows. Take the pelvis forward and lift up on tiptoes. Hold this position for a few seconds and straighten. Make two sets of 8 times.
Do not forget that regular exercise - the key to success in the work on slim and beautiful thighs.