As strengthen the muscles of the thighs.

Many women think that if they had given the nature of the strong, firm and shapely legs, they do not need to perform special exercises, run, pedaling the bike. But it is a wrong opinion. Beautiful and healthy feet should be constantly maintained. Should Jogging, fitness, swimming and others. If this is not done, the muscles of the legs may become weak, the skin loses elasticity, and the result will be a cellulite. Therefore, without the exercise will not do for those who have slender and beautiful legs, and those who seek to improve them.

Before you begin the exercises, you need to perform a warm-up for the muscles of the legs:
 - take a massage, massage the hips in a circular motion;
 - massage caviar;
 - massage your feet, make a couple of rapids from heel to toe.
 Energetic massage will prepare his feet to the exercises, and after a warm-up, you can proceed to the main complex.

1. The relief muscles
 Lie on your back, pull his hands along the body, bend your right leg, left, up, not straighten the knee completely. Lift the back and buttocks, relying on his right leg, stomach in. See in front of him. Lower slowly down the left leg, not touching the floor. Sock extended. Return to the original position. Repeat up to 10 times. To change the leg. Doing exercise, do not lower chin on his chest. Exercise strengthens the muscles of the abdomen, buttocks, hips and back.

2. Training buttocks
 Get up on his knees, forearms are on the floor, his fingers are connected. Bend your left leg and raise up (sock omitted). Look in front of him. Breathe calmly and deeply. The muscles of the raised leg tense, slowly bending the legs. Repeat 20 times. Change feet. Being worked out the back of the thighs and buttock muscles.

3. Remove breeches
 Stand up and hold the base, pull the leg to the side, pull the sock on himself. Back straight, hands on hips. Look in front of him. Slowly lower the leg on the sock, put it to the other leg. Repeat 50 times. To change the leg. Shoulders were tense and don't hold your breath. Strengthened muscles of the thighs.

4. Double effect
 Take gymnastic ball or dumbbells up to two kilograms. Feet put on the width of the shoulders. Bend your arms and make them behind the head. Look in front of him. Draw the abdomen, back straight. Breathing free and easy. Raise your arms up and at the same time the muscles of the thighs and buttocks tighten. Stay in this position for a few seconds. Relax the muscles. Hands down. Feet are parallel to each other. Exercise strengthens the muscles of the legs, thighs and arms.