Teslio

1. Sit on the mat, straighten your knees, shoulders, connect, lift your head. From this position begin to move forward: pull the right arm and right leg from the hip movement, and then perform the same movement with the left foot and left hand. So be moved forward by 2 - 3 m, gradually increasing the distance. Aimed at slimming your thighs and buttocks.

2. Lie on your back, pull your hands along the body, palms strongly push the hips. On "one" pull your knees up, never taking his foot off the floor, the "two" lift the hips up, leaning on his head and feet. Highly tense muscles of the buttocks read for extra knowledge your muscles Somanabolic Muscle Maximizer, arms along the body. The torso and head should be on one line - up to the knees. On "three" lower thigh and the "four" straighten your legs.

3. Lie on your back, legs, lay on the edge of a chair, pull your hands at your sides, palms down. On "one" lift hips, straining muscles of the buttocks , and lean on his head and heels. Hands should fit snugly to the floor. On "two" pause in this position. On "three" lower thigh and the "four" rest. Repeat 10-15 times more info here Somanabolic Muscle Maximizer Review.

4. Sit on the floor, legs together, connect, lift your head, and straighten your back. Make a sharp turn to the left hand, slightly bent at the elbows and rest against the floor. At this time, your feet do the vertical "scissors." Pushed his hands off the floor, return to the starting position and connect the legs together. Then do the same in the other direction, ie to the right. Repeat 5-10 times. Do not hold your breath. Exercise may seem complicated at first, so follow him slowly, including the work of the whole body.

5. Lie on your stomach, take your head back, chin rest against the floor, pull your hands along the body. On "one" raises your hands (elbows straight) and simultaneously straightened his right leg at the knee up. Take a breath in this moment. On "two" lower arm and leg on the floor. Breathe out. On "three" raise your hand and your left leg up - a breath. On the "four" lower your leg and arm - exhaling. Repeat with each leg for 5-10 times. After a few days, try to lift both legs simultaneously.

6. Lying on your back, bend your knees and lift them. Put your right foot on left knee and pull it out, work it. Follow the same, changing the position of the feet. Repeat 6-8 times.

7. Rest your right hand into a wall or door, pull the left hand left leg knee to the stomach, your back straight. Grasp the left hand on the toe of his left leg, pull your foot to your buttocks. Repeat, changing the arm and leg.

8. Stand straight, feet together, hands on his belt. Perform deep lunges forward with three spring-loaded swinging (leg behind the back - on a full foot). Then take the starting position. Repeat 8-10 times lunges each leg.

9. Lying on his stomach, straighten arms forward. Raise your hands together with the body and cave. Then lift the straight leg as high as possible and again rotten. Repeat 6-8 times.

10. Stand up straight, hands dip and squeeze into a fist. Take your left foot back, both arms raised and cave. Take the initial position. Repeat 10-12 times with each leg.

11. Exercise "frog". Lie on the floor. Grasp the toes bent legs and pull them much over, cave. Slowly lower your arms and legs to the floor. Repeat 6-8 times.

12. Stand right next to his chair, put your right foot on it. Lean forward, touch your fingers hands feet straight left leg. Repeat 10 times for each leg.

13. Stand up straight, hands on his belt. Leaning back, sliding his hands on his legs. The legs do not bend. Repeat 10-15 times.

14. Lie on your back. The legs bend at the knees and spread your hand in, pull your hands along the body. Tighten your buttocks, slowly raise your hips and slowly lower back. Repeat 8-10 times.

15. Lying on his stomach, lay in front of you bent at the elbow. Alternately, lift the knees bent right and left legs, and then abruptly straighten them. Repeat 16 times for each leg.

16. Stand up straight. Follow the circular motion pelvis to the right, left, stiff-legged and squatting.

17. Legs apart, hands at sides. Follow the traffic pelvis to the right, left, forward, backward. Same - springy motion, cross the square and sat down to his feet.