The American trainer of the stars Tracy Anderson offers a set of exercises, which practically does not require time and energy costs. It allows you to remove the so-called "fat traps" on the knees and thighs that are even in slender people.
Exercise number 1
You will need to be fulfilled only three minutes, and you can do it in the morning, without getting out of bed or in the evening, before bedtime. You strengthen the front of the hip, knees and the press.
Lying on the back, lift the legs at right angles, straightening your knees. In turn, bend and return the legs into the original position, while not forgetting to keep your knees together and strain the front of the thigh. Repeat the exercise 10 times, you must feel the inner heat in the legs.
You can do these exercises everywhere.
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Exercise number 2.
To strengthen the back of the hips, strengthen the trouble, knees and the press, lie on the back and pull the socks to myself as much as possible. Hold your knees together and take a fold of feet. IMPORTANT: Socks must be all the time in the position "on themselves", and we try to reach the buttocks to the heels. Repeat exercise 10 times
Advantage Charging - bedding
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.Exercise number 3.
Lying on the back, lift your legs and bend them a bit in the knees. Make maugh with both legs, taking off the buttocks from the bed and straining the top of the legs. To achieve the effect, 20 repetitions need, you must feel the feeling of muscle tension of the back of the hip, a slight burning sensation.
Philip Kirkorov and Oleg Gazmanov with pupils Irina Wiener
instagram.com/fkirkorov.
Exercise number 4.
You strengthen the inner part of the hips, the upper part of the legs, buttocks, the press. Raise your legs up and crossbow. Both legs are tense and put on each other. Turn the knees from ourselves, then returning to its original position. The tension is important here. Do so ten times, changing legs.
Olga Buzova
instagram.com/buzova86.
Exercise number 5.
It is trite, but effectively - go on foot! The more you go, the less swell and feet hurt. Walk for 30-60 minutes 3 times a week.
Vitalin Tsymbalyuk-Romanovskaya
facebook.com/vitalina.Romanovskaya.