Nine-minute American leg exercises

Slim, elegant, legs are every woman's pursuit and longing.

The following describes the set of drills operate.satisfy worked well in Japan by female students welcome. As long as 9 minutes per day, adhere to exercise, you will have a new feeling.

First, the front of the thigh (60 seconds)

1. stand upright, with both hands in brain posterior cruciate or your ear, breathed deeply sigh of relief.

2. a step forward, while squatting.

Maintain integrity on body, legs front hard, pause, and breathe in the restore. Alternating left and right leg.

Second, thigh (60 seconds)

1. bent elbow-prone.

A single leg knee support body, another leg lift, and the body into a straight line, suction.

2. side breath side bend lift leg and thigh muscles tighten firmly, pause, and restore.

Alternating left and right leg.

3. hips (60 seconds)

1. hands hold, a leg and knee brace, a leg bent as close as possible to the abdomen, back, do not lift up, breathe.

2. side breath, while the front legs and belly to back up to the thigh and the torso of a straight line only, hip exertion.

Alternating left and right leg to the 10th.

Fourth, thigh (60 seconds)

1. supine, a leg and knee brace, another leg hook lift straight leg up on the toes.

2. edge suction side slowly put high lift legs start to the lateral thigh muscles tighten firmly.

Breath, and revert. Alternating left and right leg to the 10th.

5. calf (30 seconds)

1. separate standing legs slightly on the step, heels, suction.

2. side breath-heel, and standard accommodation, pause.

Balance of good people to do his hands back, but not arch back.

(Practice editing: what Chris)