To make their legs slender, it is not necessary to spend hours training in the gym. A set of exercises from the star fitness instructor Tracy Anderson it takes only 3 minutes and you can do it right in bed.
With these exercises you will be able to remove the so-called fat traps on the knees and thighs, which are even in thin!
Exercise to work out the front of the thighs
Lie on your back with your hands along your body. Lift your legs at right angles. Straighten your knees as much as possible and pull out your socks. This will be your starting position.
Take turns to bend and return the legs to their original position. You should feel tension in the front of your thighs.
Repeat the exercise 10-12 times for each leg. During exercise, watch your breathing. It should be smooth.
Exercise to work out the back of the thighs
This exercise can be divided into two stages:
1️ stage. Lie back on the bed, lift your legs, pull socks on yourself. Alternately bend your legs and try to reach the buttocks with your heels. Repeat 10 times for each feet.
2️ stage. Lie on your back, lift your legs and bend your knees slightly. Perform a max with both feet, lifting the buttocks from the surface of the bed. You should feel the tension in the back of your thighs. Repeat 18 times.
Exercise to study the inner thighs
Lie on your back, lift both legs. Cross them so that the right was overhand. This will be your starting position.
Turn your knees away from you and make a "plie" and then return to the starting position.
Repeat the exercise 10 times in the position of the right leg from the top and 10 times in the position of the left leg on top.THE ABC RECOMMENDS Fit and beautiful butt: 5 best exercises for home
Daily doing these exercises, you will be satisfied with the look of his legs and starts the pleasure to wear short skirts!