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Simple exercises for great-looking thighs and buttocks
As the time of the year when pants and skirts reach shorter, we start
noticing that our thighs and buttocks are not in the shape we'd love.
Here are two simple exercises you can do anywhere you usually workout
(home, office, park) to achieve a good shape and tone in a short time.
Just be consistent and of course, take care of your nutrition. Remember
that nutrition and exercise are nonsense if they don't go together.
For your outer thighs
- Lie on your side on an exercise
mat. Make sure your hips are directly over one another. With a bent
elbow, prop your head up on your hand or rest your head on your arm;
whichever feels more comfortable.
- Stretch your legs out, one on top of the other, at about 45 degrees angles from your body for stability.
- Lift the top leg up slightly off the bottom leg, point your toes forward.
- Raise and lower your top leg
without touching the bottom leg. Repeat this 10-15 times on both sides,
3 times a week, and graddually increase the repetitions.
For your buttocks
- Lie on your back on an exercise mat.
- Bend your knees and put your feet flat on the floor about 6 inches apart.
- Tuck your hips in, and slowly pull
your spine off of the mat, one vertebrae at a time, until you are
resting on your shoulders and very top of your back. You should be
creating a direct diagonal line from your shoulders to your knees. Your
feet should be right under your knees.
- Hold this position for a couple of
seconds, then slowly lower your back down, all the while squeezing the
muscles in your buttocks. Repeat 10-15 times.
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