Laziness, lack of time and simply not knowing where to start lead to the fact that a woman sees her plump figure in the mirror every day. Set aside 30 minutes daily for home workouts and very soon you will get closer to your own ideal and thin your thighs.
Instructions
Step 1
Stand up straight with your feet together and your hands on your waist. As you inhale, lunge to the left, and spring up and down for at least 30 seconds. As you exhale, bring your legs back together. While inhaling, lunge to the right, spring for the same amount of time. Rest for 1 minute and do 2 more sets in both directions.
Step 2
Do not change the starting position. With an exhalation, lunge forward, lower your groin as low as possible. While inhaling, return to the starting position. Repeat the lunge with your left foot. Do the exercise 20 times with each leg.
Step 3
Stand near the wall with your right side, hold onto it with your hand, put your left palm on your belt. Swing back and forth with your left leg for 3 minutes. Turn your left side to the wall and repeat the swings with your right foot. Turn to face the wall and swing each leg in turn from left to right.
Step 4
Get on your knees with your hands on the floor under your shoulders. As you inhale, lift your right leg bent at the knee, take it to the side, and make springy up and down movements for 1 minute. Do an exercise on your left leg.
Step 5
Kneeling, lower yourself onto your forearms. Take your right leg back, while inhaling, lift it as high as possible, with exhalation, lower it, but do not touch the floor. Do 20 lifts. Repeat the exercise on the left leg.
Step 6
Lie on your back, bend your knees, place your heels near your buttocks. As you inhale, lift your hips up as high as possible. Make springy downward - upward movements for 2 minutes. Then lie on the floor, bring your knees to your chest, and relax the back of your thighs and buttocks.
Step 7
Lie on your left side, rest on your elbow, and put your right hand on the floor in front of you. Lift your right leg up, while pulling the toe towards you, creating tension in the muscles of the thigh and lower leg. Do 20 lifts. Repeat the exercise on the left leg.
Step 8
Include in your workout or do in your free time jumping rope, cross-country running, stairs. The extra load will help you shape your hips faster.
