Strengthen inner thighs

 Exercise 1. Lie on your back and bend your knees. Firmly press your feet to the floor, and open your legs, to the extent possible. Between the inner sides of the thighs put the ball or pillow. Pressing the lower part of the pelvis to the floor, slowly comes down the thigh and squeeze the muscles being worked out zone. During the exercise should be to breathe and relax completely. Repeat 10-15 times.

Exercise 2. The processing is very similar to the previous version. Lie on your back and bring your knees to the body. Pad or ball tightly hold your knees, count to 15 and relax your feet. Perform 5-8 times.

Exercise 3: Lie on your back, pull your feet up, hold the ball between your feet. Heel pull up tightly holding the ball. Count to 15. Perform 4-5 times.

Exercise 4: Sit on the floor, bend your knees, soles of the feet are brought together, keep your back straight. Take a deep breath, exhale push down on her knees, trying to press them to the floor. Repeat at a rapid pace of 15-20 times. Exercise will make the inner thighs firm and smooth.

Exercise 5. Lie on your left side with your arm at the elbow to the wrist supports the head. Bend your right leg and place the foot on the floor. Toes of the left foot pull. Lift the leg a few inches off the floor 20 times. Do the same with the other leg.

Exercise 6: Stand in front of a wall and lean on her hands. Lift your right foot while standing on the left, and slowly spend it in front of a first way to the right, then back again. Both legs slightly bent at the knees. Perform the exercise in the opposite direction.

Finish the workout stretching. Sit cross-legged. Connect the foot, elbow push knees to the floor. Hold this position for 10 seconds.

To get the expected effect of training takes 2-3 times a week.