4 superior exercises for slender thighs and high tongue

.1.Osnovni squash

We mentioned it earlier as a deep squat.
Place parallel feet in the width of the hips, i.e. shoulders. You can stretch your hands in front of you for a better balance. So you get down, as if you're sitting down, think that the butt should go down. The knee should not be pushed forward, it will naturally cross over just above the tips of the fingers and should not go further, and the upper part of the body naturally leans forward.
Sit down until your thighs are parallel with the floor. As you descend, you need to feel the tension of the front box, and when you lift, the pressure of the rear log and gluteus (guze).

2. Weep
This exercise is borrowed from ballet (plié).
Far more weight than the basic squat. Stand upright and lay your hands on the waist "at F". Spread your feet as much as you can, and your fingers outwards, as the so-called ballet open position. Back straight.
Get down slowly with your straight back and look right in front of you, thinking of your knees moving in the direction of your fingers, not toward the front. Lower yourself as low as you can (you'll soon be able to get lower and lower) and slowly lift up. When you return to the starting position, squeeze your ass, so your back will be nice again.
When lowering, you need to feel the tension of the inside thigh and throat box, and during lift, the tension of the front box and the outer thigh muscle, high, with your butt.
3. Flamingo balance on one leg
We're talking now seriously. Balancing on one leg totally activates all the muscles on the legs and throats, including the lower back.
Watch. You stand with a slightly wider legs than the width of your hips. You lift a leg bent at your knees, slowly, looking for a balance, and when you find it (do not tremble, do not climber, your foot does not fall, you do not fall strangely) slowly lower your body forward until your breasts are parallel with the floor. Then you go back to the starting position, taking care not to let go of the foot in the air.
The good news is that when you get a balance, you can do this 10 times on one foot. Try it, it's worth it!
=> Tip: If you tighten your abdominal muscles as you do this, you'll get a better balance!

4. Squash - prayer ?
In addition to the Flamingo Balance I sometimes put into training and holding the medicine in my hands as in the above picture, this squat is regularly working and it is divine for all parts of the muscles of the thighs and buttocks!
The feet are parallel. Place your feet in a wider position than your shoulder width and tie your elbows between your knees by folding your hands and folding your hands as in prayer. In this way you will completely fix the knee space. The starting position is with the front tilted upper body, because your hands are low and with the thighs that are parallel to the floor.
Raise your ass slowly, and then lower it slowly until your thighs are parallel to the floor again. All parts of the thighs and, of course, the buttocks will light up here.
For this exercise, I did not find an adequate photo, so you are forced to deal with this, in a home, amateur variant.