8 top exercises for fast tassel tightening

STAIRS

From today walk the stairs every time you get a chance. Avoid elevators and escalators. In everyday life there is no better training for step-by-step.

TENSION OF MUSIC

Tighten and relieve the muscles of the buttocks during sitting, cooking, standing in line .... Tighten the muscles for 10-20 seconds, loosen and then tighten again. At least ten times.

ЧУЧНЕВИ

Take five minutes a day for squats. Stand firmly, slowly bend your knees, then get up again. Breathe in as you go down, exhale on the return.

COLORING THE KEY

You can also do this exercise at work. Sit and lay your hands on the outside of your knees. Then push your knees together with your hands, while simultaneously with your feet, you create resistance so that your knees do not touch. Keep the pressure for about five seconds, then relax. Repeat the practice in one cycle at least five times.

BIKE

Bike ride less loads of joints than running. With a little concentration, you can draw strength from the area of ​​the thigh and buttocks.

HANDING ON YOUR RINGS

Another practical exercise that does not require a lot of time. Walk on your toes for 30 seconds, then descend, briefly rest and repeat ten times.

EXERCISE WITH A PALLET

Put the pillow between the knees in front of the TV and start to squeeze it hard. The muscles of the leg must be tightened. Try to keep the position as long as possible.