Foot. Stand beside the chair, turn to the back of the chair with his left side. Next, grasp her left hand, in order to facilitate the exercise first. Perform a strong right leg swings forward, upward and to the left. Put a sock on the seat. This exercise repeat 10 times, then change legs and do the same with her and is also 10 times. Careful breathing was even, try as much as possible to load the muscles of the thighs. To do this, follow the swings of wide amplitude.
On queue, the transfer feet. Sit on the floor, bend your knees, pull your feet closer to your hips. Press your palms into the floor behind you. Slowly move from this position to the left and to the right your knees, trying to touch the floor. Repeat the exercise 15-20 times.
The following exercise strain not only the muscles of the thighs, but and stomach. Sit on Mat, legs straighten at the knees, hands pull up, pinch shoulder blades together, and raise your head. Start to move forward from this position: first, pull your right hand with your right foot slight movement from the hip, then do the same with the left hand and left foot. So move forward about 2-3 m on the first day, increasing every day the distance of a few centimeters.
"Polymastic". Lie on your back, extend along the body hands, hands hold them tight to your hips. First, pull your knees up. Feet from the floor keep your. Based on the feet and the head, lift your hips up. Strongly tighten your glutes, hands in the initial position. The head to the trunk must be knee-level. Lower the hips, then straighten your legs. Breathe smoothly. This exercise should be repeated 10-15 times. It strengthens the thigh and especially the buttock muscles.
Exercise "Cradle". Sit on the floor, put your hands near the hips. Further severely strain the abdominal muscles. Then tilt to the back (position of your feet while not changing). Feet should be placed to the torso at a right angle. Return to starting position. So swing 15-20 times. This exercise helps strengthen the abdominal muscles.