Squats
The most effective of all exercises is squatting. But it must be done correctly. Legs should be placed on the width of the shoulders, hands on the waist. We lower the hips and bend the legs in the knees until your dad is parallel to the floor. The angle in the knees is 90 degrees. We perform squats without jerks, smoothly. Tired, rested, continued. For the first times, do not do it, otherwise the next day you will not get out of bed.
Mahinogami
The next most effective exercise - legs. You will need a chair with a back. Place it side by side and hold to the back with one hand. Place your second hand on your belt. Perform the swings first one, then the other foot forward and backward. The back is straight, do not bend. Also on the first day to perform many repetitions is not necessary, all moderately. What you do instead of 50 100 times the best result will not bring. Then put the chair in front. Hold on to him and perform the swings alternately, then one, then the other kicking the sides.
Makhinogami from the prone position
Another good exercise for strengthening the muscles is not only the priest, but also the hips. Lay down on the right side. Right hand under the head, left arm on the waist. Raise the left leg up until it forms an angle of 90 degrees. Then turn over to the left side and all the same we do with the right foot.
Lifting from a lying position
For this exercise, you must lie down and press your back to the floor. Hands stretched along the body. Legs bent at the knees. We begin to lift slowly the hips as far as possible. To strengthen the effect, hold this position for a few seconds, lower.
Stand upright, legs shoulder-width apart, hands on waist. At times, we set our left leg wide apart, we squat slightly on it, hands forward, before ourselves, for two to return to the starting position. The next two accounts to the right foot. Also, these attacks can be performed not only from side to side, but also forward.
A bike
A good exercise is considered a bicycle. You have to lie down, you can even do it on the bed, it's softer, it does not matter. Hands stretch along the body. The legs are raised and bent at the knees. We perform imitation of movements on a bicycle, we spin imaginary pedals.
Squatting with weights
When you have already trained with simple sit-ups, it seems too easy and simple for you, then you can proceed to the exercise such as sit-ups with weights. We need two or three pounds of weight. It does not matter if you do not have anything like that. You can use a little trick. Take two half liter bottles and pour water in them. Here you have dumbbells. Take in each arm a prickle and perform the most common squats.
Of course, there are still quite a lot of various exercises aimed at improving the shape of the hips, priests. Here are listed only the most effective and available to everyone. Classes can be held at home, do not necessarily run to the gym and also pay for it. The whole complex is not necessary, select for yourself a few exercises that are most liked. Remember, you need to eat right to get the desired result faster. Especially to exclude sweet and flour. Lead a healthy life. It's so easy to be beautiful and happy.