Exercises to strengthen the muscles of the hips

Every woman wants to look younger than their let.Takoy results you can achieve through gymnastic exercises that we offer.And if you carry them out 3-4 times a week, they can help slow the aging process and pull up some of your tela.1.Sit up straight, put your hands on your hips, feet slightly arrange.

Keeping your back straight, lift alternately bent knees.

2. Place your hands on your hips and legs move together.Take one leg to the side as much as possible, hold for 5 seconds, return to the original position.
Perform 15 times, alternating legs.

3. Stand up straight, feet together, hands grasp the back of the chair, putting it in front of him.Slowly lift your one leg off the floor and take her to the side as much as possible, hold for a few seconds, return to the original position.
Perform 15 times, alternating legs.

4. Put your feet together, hands grasp the back of the chair, putting it to the side of himself.Lift the leg bent at the knee and make a swing back.
Perform 15 times, alternating legs.

5. Lie on the floor, straighten, hands should lie along the body, legs together.Maximum take away one leg to the side, keeping her off the floor, hold for a few seconds and return to starting position.
Perform 10 times, alternating legs.

6. In the former position, bend your knees, feet flat on the floor closed, hands folded on his stomach.Try as much as possible to dissolve their knees in different directions, with the foot must remain in place.

7. Lying down, rest your feet on the wall, holding on to anything that might be detrimental to drive off from the wall.Within 5 seconds, try to straighten the legs.Follow
6 times.

8. Bend your knees slightly and dissolve, feet on the floor, arms along the body.Relying on his hands and feet, carefully tear off the floor the pelvis, hips do ejection upward movement.Slowly return to starting position.
Repeat 15 times.

9. Take the ball (weight not more than 5 kg.), Stretch your arms forward, then sit down 10 times.

10. Squat on one leg, pulling another "gun."

Perform 10 times, alternating legs.

11. Sit down, then try to jump, but not straightening the legs.
Perform 5 times.