Breeches or "bear ears" can ruin the appearance of even the most beautiful thighs and buttocks. However, getting rid of them is quite difficult: only the set of exercises will be effective that helps to strengthen not only the muscles of the buttocks, but also the outer, as well as the back, thighs. A significant plus - no special equipment is required to perform the exercises, so you can put your legs in order at home.
Instructions
Step 1
Spread your legs wider than your shoulders while maintaining a stable position. The feet should be parallel to each other, the toes should look forward. Put your hands on the waist or put them in front of you in order to more easily maintain balance. Shift your center of gravity to your right leg by bending it at the knee. At the bottom of the exercise, the knee should be over the foot, and the thigh should be parallel with the floor. After fixing the position, return to the starting position. Do 10-20 reps, then do one set with your left foot.
Step 2
Stand up straight with your feet together. Take a wide step back with your right foot, lowering your knee to the floor without touching it. Pause for a second at the bottom of the exercise: the knee of the right leg should be strictly above the toe, not protruding forward, the back maintains its natural curve, and the chin is raised. Then return to the starting position and lunge with your left foot. In total, 10-20 repetitions should be performed.
Step 3
Lie on your right side on a gym mat. Place the emphasis on the elbow, as well as the palm of the left hand, located at the level of the abdomen. The right leg should be slightly bent at the knee, and the left foot should be placed on a chair or stool. Lift your pelvis up, leaning on a straightened left leg and both arms. Try not to arch your back or retract your pelvis. Do as many repetitions as possible for you, then roll over to your left side and do another approach.
Step 4
Lie on your back, bend your knees, and place both feet on a stool or chair. Tighten your buttocks and lift your pelvis as high as possible. The movement should be smooth, without jerking. Make sure that your back does not "ride" on the floor, and the shoulder blades remain pressed against it. If the exercise seems too easy, then complicate it by lifting not only the pelvis, but also one straightened leg in turn. Do 30-40 reps.
