Pinch between the legs fitball sitting on a chair. Very straining muscles of the legs, squeeze the ball, as if trying to crush it. Then relax and repeat the squeeze.
Lie on your back, lift your legs up at a right angle and spread them apart. Reduces and spreads his legs, until you feel tension in the inner thigh muscles.
Turn on the right side, the left leg bend at the knee and place it on the floor. Lift the right leg straightened with an elongated toe and sink to the floor - exercise is performed slowly and clearly, keep your foot parallel to the floor. Change the position and repeat for the other leg.
After working the muscles should be stretched - sit on the floor cross-legged in front of him, his elbows on his knees push and foot push each other. Hold the pose for 5 minutes. All exercise is repeated 8-16 times for each leg.
Remove the "ears" to the hips
The outer side of the thigh is poorly elaboration due to the presence of cellulite layers, it means that the number of repetitions should be solid - from 10 to 25 movements for each leg.
Lie on the floor, turn to the right side, lift your left leg straight up as high as you can, then slowly lower down. Do the same by changing the position of the body. The legs can be bent at the knees.
Standing straight, bends one leg flat side. Work through both legs. Complete the complex stretching - sitting in the lotus position, cross your legs, head a little further. Just stretch the muscles of the other leg.
Bleed the buttocks
Get on all fours, lift up your right leg bent at the knee, and repulsive as high as possible - repeat 50 times. The same holds for the other leg. You can change the position - Stand up and straighten your legs, one bend at the knee and takes her back, fixing muscle tension.
From a standing position with a lunge forward, the second leg stretched back, focus on the toe - squat, raise and lower torso. Help yourself strides hands. Getting up, straighten the supporting leg. Change the position and work through the other leg muscles.
Stretch out, sitting on the floor. Tilt the torso to the legs straightened connected together.
Anterior thigh swing squats - add lunges, hand movements or weighting in the form of a dumbbell. Caviar Train rising on tiptoes and down on his heels. Stretch them, pulling the socks sitting on the floor with legs straight.