Practising buttocks, without leaving the couch

Nowadays, high speeds and a chronic lack of time simply criminal still sit on the couch or in a chair while watching your favorite show or another exciting talk shows. But TV TV and beautiful figure still has not been canceled and elastic firm buttocks as well. Meanwhile, there is a simple and accessible to everyone, which will allow both series to see and care about the figure. This set of exercises that can be performed without moving from your favorite couch.

One starting position - lying. Without departing from the gaze of the TV screen, start ...

Exercise №1

Lying on his stomach, lift one leg up (elongated) and slowly lower down, but not until the end - let it kind of hanging in the air at a distance of 10-15 cm from the surface of the couch. Make 10-12 springy leg swinging. After this, hold your foot at the highest point and count to 10-12. Lower the leg. A little rest and continue the exercise with the same foot: bend it, and then lift up so that the foot is "looking" at the ceiling. Work on the same scheme: 10-12 lifts, 10-12 springy rocking delay in the top position on the bill 10-12. Change the foot and repeat the entire complex.

Exercise №2

Lying on his stomach, a little slide off the couch so that the lower part of the body (legs and pelvis) was suspended. Now bend your legs and knees apart, feet try to close (or even socks band, if you can not with the feet). Further strengthen the gluteal muscles, hips and lower back (lumbar) lift your legs, then lower. In one approach makes this exercise 10-12 times. The second approach may be to increase the amount of 16-18.

Exercise №3

Lying on his side, lift one leg and start to draw it in the air circles. Do not have to lift his leg at an angle of 90 degrees, the sock should not "look" at the ceiling. Foot you move side facing up, therefore, sock should be turned directly to you. Paint with 10-12 circles clockwise, then counterclockwise as much. Lie down on the other side and repeat the whole complex "drawing" with the other leg.

Pay attention

You should not be scared by the fact that fascinated account, you miss all the fun happening on the screen. A day or two and you will perform the full range of exercises on "automatic", the account is no longer needed, you catch the rhythm and feel intuitively when it's time to finish.

These exercises are so effective that the result does not take long: after two weeks you will feel the muscles in the buttocks became more elastic, they themselves began to pick up and have a fairly attractive shapes.

Tags: sofa, buttocks, complex training, exercise