Make the thighs slim and toned.
The secret harmony of the thighs is simple – train them every day.
Buttocks toned
Tighten your buttocks. Become straight, hands free or at the waist, feet shoulder width apart. Tense your glutes as hard as you can, hold this position for 5-7 seconds, then relax for 2-3 seconds and again squeeze your buttocks. Do 12-15 repetitions.
Squats
Feet shoulder width apart, parallel to each other, knees soft, buttocks and stomach tightened, the lower back maintains a natural deflection, shoulders back and down.
Do classic sit-UPS. When you do this, slightly tilt the pelvis forward, the body weight transfer on the heel, sitting down down to a 90 degree angle in the knee joint and up to the starting position. Do 2-3 sets of 20 each.
Plie
Widely spread your legs, hands on the belt and make a semi-deep squats, or plie. In this position, lift the right heel and push your right foot to feel the muscles of the buttocks. Hold for 5-7 seconds, then relax and repeat the exercise on the left leg. Do 2-3 sets of 15 times each leg.
Jumping
Feet together, hands on waist, make smooth jumps on the spot. First you jump two feet, then on one, alternating right and left, then two again. Jump for 5-7 minutes. Take a break, jumps can be repeated.
Leg swings
Become straight, hands on waist, feet shoulder width apart. Lift the right and pull back, feel the tension in the buttocks. Hold this position for 5-7 seconds and return to starting position. Repeat the exercise on the left leg. Make 2-3 sets of 12 times for each leg.
