Exercise 1. Lying on his right side, lean on the palm and right elbow. Right leg in an upright position on the floor. Bend the left leg at the knee and the foot on the floor next to keep the inner thigh other leg. Straining the muscles of the inner thigh, slowly lift your right leg up to 45 degrees. Exercise should be repeated 15-20 times.
Exercise 2: Starting position too. Right leg straight on the floor. Bend your left leg and place it on his knee, shin position on the floor in front of the right foot. Ups right foot performed in the same way as in the previous exercise.
Exercise 3: Starting position in one exercise. Raise your right leg at an angle of 45 degrees. Do the series of 15 contractions springy, with a sock pull over. Change position without dropping the legs, pull the sock on my own. Effectively done for 2 sets with each leg.
Exercise 4. Starting position, lying on his left side, focus on hand and left elbow, right palm against the floor, approximately at the level of the abdomen. Keep your feet together and sharply raise them up, fix a position for 10 seconds. And returns to its original position. Exercise should be repeated 8-10 times.
Exercise 5. The starting position, lying on his back, his hands palms folded in half along the body. Lift your legs up perpendicular to your body. Straight leg divorce in hand as far as possible and hold in that position, slightly springs. Return to starting position. Repeat 15-20 times.
Exercise 6. The initial position as in the previous exercise. Legs together, straight, perpendicular to the body. Spread the legs a short distance from each other, without bending your knees, and immediately returns to its original position. This exercise is very effective, repeat it at least 50 times. To achieve maximum results it is necessary to carry out this exercise in a very high pace.