100 sit-ups for beautiful legs and taut priests

Squats - a great way to support your lower body toning. This is a natural body exercise does not require additional equipment and at the same time includes the work of many muscle groups at once. But to do 100 sit-ups classic - rather boring and the power of the few. Another thing - 10 to 10! This set of exercises will take less than 10 minutes, and the result will be noticeable after 1-2 weeks.

accident prevention

Before carrying out the complex be sure to make a workout: it helps to make the muscles more pliable, and training - more effective. Plus it will reduce the likelihood of damage to the joints.

For the best study of the gluteal muscles need to perform squats as deeply. To prevent damage to the knee joints, do not make any sudden movements.

General recommendations for the implementation of

Training is working on the lower part of the body: the legs and buttocks. But watch out also for the top:

• tighten your stomach;
• straighten your back;
• Look straight ahead.

Do each exercise 10 times with minimal interruption to rest.

Additional equipment is not necessary. In fact, do not even need a form. If your clothes are not shackles of movement, you can perform this complex anywhere: at home, at work or on vacation.

1. conventional squats

Conventional squats to improve the condition of all the leg muscles.

Stoop so low as you can. But make sure that your back remains perfectly straight. The angle of inclination of the back should be approximately the same as the shins. Weight is distributed evenly between the heel and toes.

2. plie

Plié helps make slender legs and buttocks - more rounded.

Expand the socks aside. Ideally you should form a straight line from the stop, but the angle of rotation depends on your flexibility and coordination. Gently lowered as far as possible, feeling the tension inner thigh. Do not lower your head down and do not look at his feet.

3. Squat and lift leg to the side

In addition to the muscles of the legs, lift your feet in the direction of the work includes the obliques and lower back.

Lift the leg as high as you can, without tilting the body to the side. Do 10 repetitions, alternating legs.

4. Carousel

The rotation of the pelvis allows to elaborate further on the inner surface of the thigh.

Dropping down to the right foot, climb through the left. Change direction. Sunk so deep as in the usual sit-ups, and keep your back straight.

5. Squat and lift legs back

Lifting his feet from a standing position allows you to further develop the back of the thigh, buttocks and abdominal muscles.

Do not forget to keep track of your back while squatting remained straight. Do not lean forward, the retraction leg back. Do 10 repetitions, alternating legs.

6. Deep squatting triple spring

Average squat, varying degrees of sophistication swing at the bottom.

Sitting deep down, move your hips up and down with an amplitude of 10 cm. Then smoothly return to its original position. Despite the tension in the legs, avoid jerks during ascent.

7. Sumo + Kick

Deep squat, then lift and rotate the legs in a circle gives additional load on the muscles of the buttocks and inner thighs and rear.

Lift the leg about 45 degrees. Be careful not to bend the leg during lifting, and back - during a deep squat.

8. Squat to side

From the starting position (standing) to step aside and get down as deep as possible. Try to put the legs as widely as possible.

This will maximize the work out the inside of the thighs and lower buttocks muscles.

9. skier squats

Springing motion in the lower position is considering deeper hamstring.

Deep squatting, make two rocking the pelvis with a small amplitude and return to starting position. In the hands of "take" imaginary ski poles, but do not jerk.

10. Squats with jumping out

Closing plyometric exercise: a deep squat with jumping out. Plyometric exercises help to create a harmonious shape and avoid the overdevelopment of the buttocks.

Jumping as high as possible, do the exercise at the highest possible pace. But at the same time make sure that squats were deep.

If it's too easy for you:

• repeat complex (1-3 times);
• Take weighting (dumbbells, bottle, pub or Chihuahua).

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