It only takes 15 minutes a day to complete these 4 simple yet effective exercises. After a while, you can increase the load and engage in 20, and then 30 minutes. The main thing is to do the complex regularly, and the results will not be long in coming.
Instructions
Step 1
For the outer thigh
Lie on your side, lift one leg 25 cm from the floor. Now lower your leg down and then return to the starting position. Repeat 8 times. Then, from the starting position (when the leg is up), lift the leg even higher - also 8 times. Repeat 4 times for each leg.
Step 2
For inner thigh
Lie on your back, lift your legs up, pull your socks over yourself. Bend your knees slightly. Take one leg to the side, then return to the starting position. Repeat 15 times. Do the exercise for the other leg 15 times as well. Now do the exercise with two legs at once. Repeat 15 times.
Step 3
For the buttocks
Get on your knees, rest on your forearms. Take one bent leg up, pull the toe towards you. Move your leg with a small amplitude up and down. Repeat 15 times, then do the exercise for the other leg. Repeat 3 times for each leg.
Step 4
Stretching
Sit with your legs bent at the knees, your feet leaning against each other with the lower part. Place your elbows on your knees. Tilt the body forward. Hold this position for 30 seconds.
