5 cool exercise for the feet of the Madonna from the coach

Name Tracy Anderson is familiar to all the Hollywood stars and beyond. This fragile woman gives the bodies of celebrities machined shapes and delightful relief. Examples of its "work" - Madonna, Gwyneth Paltrow, Kate Hudson, Nicole Richie ...

One of the undeniable advantages of a coach - it does not hold its effective techniques in secret. These exercise by Tracy will allow you to lose weight quickly in the legs. Each of them takes no more than 4-5 minutes. This means that you can create the legs of your dreams in just 20-25 minutes a day. Try it!

1. Mahi feet

Starting position: on hands and knees, back straight, stomach in.

Pull your left knee to your chest (A). Returning the leg back, lift your left hand from the floor and expand the building - you should only rely on the right

knee and the right hand. The left knee point the vertically up and abruptly straighten a foot (B). Return to the starting position.

When spreads do not let the hips touch the floor!

Tracy Anderson

Repeat 10 times for each leg.

2. Fall on the hip and swings diagonally

Starting position: on hands and knees, back straight, stomach retracted.

Drop down on the right thigh (A). Make sure that the support right arm bent at the elbow. Return to starting position and straighten your left leg diagonally (B). Then again stand on all fours.

Straightening the leg, do not be lazy. The more powerful the movement, the more effective will be an exercise in general.

Tracy Anderson

Repeat 10 times for each leg.

3. Turns and swings

Starting position: on all fours. Lean on his left hand and right forearm.

Tap left thigh floor (A). Roll over on your right hip and make a strong swing the left leg back and up (B). Do not bend the knee!

The situation in taps straight leg as far as possible.

Tracy Anderson

Return to the starting position.

Repeat 10 times for each leg, changing the position of the hands, depending on what type of foot you work through.

4. Bridges and arabesques

I starting position: face up, leaning on the palm of his right hand and straight toes. Arch your back, tighten buttocks and discard the left arm upwards (A).

Try to bend as much as possible, keeping your buttocks as possible strained.

Tracy Anderson

Turn face down, lean on both hands, straighten your right leg and lift the left. Return to the starting position.

Repeat 10 times for each leg, changing the starting position in line with what pace you work through.

5. pull your knees

Starting position: face up, leaning on the arms straight and knees bent legs.

Tear off the right leg from the floor and straighten it (A). Pull your knee to your chest (B). Now expand knee parallel to the floor and to tighten the shoulder, but in a horizontal plane (B).

The position with the Feel, how your hip. Do not let the muscles relax.

Tracy Anderson

Repeat 10 times for each leg.

see also

• How to lose weight by 5-10 kg: training and nutrition programs for sustainable results →
• Home workouts for beginners: how to 4 months to change beyond recognition →
• 8 best exercises for weight loss →

Take a look at YouTube-channel Layfhakera