The first exercise
Stand up straight, put his feet together, hands on hips place. One foot slide forward as if making a move. Then rotten in the knee left leg a few times. After that, return to starting position and do the same with the other leg. This type of exercise is performed 5 times with each leg, then increase the load to 10 times.
The second exercise
Take the same position as in the previous exercise and a little bend your legs at the knee joint. Side of himself on the floor, place a small pillow, roll it into a roll. Then follow the lateral jumps over this same roller. Focus should be jumping from left to right and vice versa. This exercise is to follow the first 10 times, then increase the load to 15 jumps.
The third exercise
Lie flat back down to the floor. Bend your legs at the knee, you pull your hands in front of him. The distance between the foot should be approximately 15 centimeters. Now, without changing the position of the feet and legs without taking off the floor, start to push your knees together. All you need to do it quickly and sharply, as if struck. This exercise is done first on 30 times, then increase to 40 times.
The fourth exercise
Lie on your back, arms along the body position. Then carried out a raise legs with slopes in turn in each direction. In this exercise, the body should not be involved, the main role is played by the legs and muscles that you have to strain while it is running. Perform this exercise 15 times with each leg, then increase up to 20 times.
And finally, the most effective exercise - a squat. To begin to do 5 sets of 10 times, the interval between sets should be half a minute. Over time, the number of approaches to increase 10 times.
In addition to exercise, you also need proper nutrition. To get quick results, combine diet and exercise. And try as often as possible and walk more.