You will need
- the ball or pillow
Straighten your back, sit on the floor, bend your knees, feet close together. Inhale, push the knees while exhaling, try to push them to the floor. Perform 15-20 repetitions.
Lying on your back, bend your knees, feet put on the floor, place them as widely as possible. Put between your legs, a pillow or a bouncy ball, move feet, push your pelvis to the floor, straining a press, take your hips. Repeat the exercise 10 times.
Repeat the previous exercise, pulling your knees to your torso, hold pillow (ball) knees, count to 10 and relax your feet. Do the exercise 10 times.
Lie on your back, pull legs up, holding between the feet of the ball. Pull the heel up, and count to 10. Repeat the exercise 10 times.
Lying on the floor, uprites hands on the floor and raise straightened legs perpendicular to the floor. Spread legs apart, then together, bend their knees and repeat the exercise. Alternate straight and bent legs, repeat the exercise 10-15 times.
Lying on your left side and bend your arm at the elbow, push the elbow into the floor, hold the head with hand. Bend the knee right leg and place it on the floor. Pull the toes of the left foot, raise it a little higher from the floor, then lower. Repeat 10 times, then stop at the top point, hold the leg for 10 seconds, then do 10 oscillations. Repeat the exercise for the right leg.
Stand up straight, press your hands into the wall, then, standing on one leg, lift your other foot and get her to stop in front of him, then in the opposite direction, legs should be slightly bent at the knees. Perform 10-15 repetitions. Switch legs and repeat the exercise.
Doing exercises for inner thigh, don't forget to stretch. Because stretching helps the muscles not to shrink after they become long and elastic. Do stretching exercises at the end of training.