10 - minute workout for the thighs and gluteal muscles . Level 3

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Start doing today exercises for shapely thighs and buttocks in a cycle of training for weight loss
1. Starting position - sit on the floor on his knees and buttocks to rest against the heel. Allot shoulders forward and backward. Mahi arms back and forth .


2 . Place your hands on the floor shoulder width apart. Perform kick their feet back up , holding the top of each leg to 2 accounts , and then performing mahi per account.


3 . Sit on your heels , hands just below the waist. Climb up to the kneeling position by tension of muscles of the hips and buttocks.
Repeat the exercise 2-3 2 more times.


4 . Rest hands on the floor on his knees . Good arch your back. Sit on the right side , reaching out , and then to the left . Arch your back again .


5 . Starting position - kneel , rest your elbows on the floor. Follow mahi bent at the knee left leg up on each account , then 3 accounts , raising the leg above. Do not pull the sock .


Repeat with the right leg.


6. Lie on your back , bend your legs at the knees, hands at your sides . Raise and lower the pelvis on each account . Lift your pelvis and hold in this position. From the position of the top minor upgrades make the right side of the pelvis , and then left . Lower your buttocks on the floor.


Repeat this exercise again.


7. Tighten the legs bent at the knees to the chest , clasp hands and pull muscles . Put bent legs on the floor in one direction and then the other side , arms spread out on the floor.


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