If to pump up the hip in front and behind is not so difficult, the inner surface is a real challenge. For those who don’t know about the squats-plie.
Inner thighs is a very important women’s area. It is a problem of many women, and on its degree of smartness depends the overall appearance. And the last is a weighty argument in attracting partner, so you must monitor the functionality of this muscle group.
That these squats-plie will give you
- Smooth and resilient surface of the inner thighs
- Perfect buttocks
- What is their advantage over the other?
- Not loaded back
- Not injuring knees
- You don’t need a coach
- You don’t need dumbbells or kettlebells
- The time spent will be 10 minutes a day
Women have more power in the legs than in the waist, so you should not overload waist by performing squats with a barbell on the shoulders and relatively more weight, in hopes of better “grow” the buttocks.
The main thing — correct squats-plie technique
Well, if you have the opportunity to do the exercises before full-length mirror, so you more accurately monitor yourself. If not, try to start with doing exercises at the wall: so you sure you will avoid mistakes.
Feet at shoulder width apart. Toes have turned outwards about 45°. The back is straight.
By noting the position of the back, slowly lower your pelvis down while exhaling.
Watch your knees: they should disperse, repeating the toes.
Don’t take the pelvis too far back (wall can help you here): imagine (or feel), as you slide your back straight and buttocks on the wall.
Down to the position when your thighs will be parallel to the floor.
Hold at the bottom for 3 respiratory cycle (inhale-exhale) and slowly work your way up.
Do 15 squats, rest 1-2 minutes, do another 15, break again, and the latter approach is also 15 times.
If the load seems heavy, reduce the number of repetitions to 10, but be sure to do three full sets.
Doing so every day, after 2-3 weeks you will notice a significant improvement in the shape of the hips, and after a month and a half you will not recognize your own legs!