How to reduce the volume of the thighs and not pump the buttocks in 10 days: a tutorial

Breeding legs lying on your back

During the first exercise, you need to lie on your back, place your arms along the body, raise your legs up, slightly bent at the knees, and spread them to the sides.

Gluteal bridge

To perform the next exercise, you need to lie on your back again and bend your knees shoulder-width apart. Use your feet to rest on the floor or a slight rise, such as an armchair or sofa. The exercise consists of the following steps: raising the pelvis above the floor, spreading the knees to the sides and returning to the starting position lying.

Leg abduction with lifting

First you need to take a pose with an emphasis on the hands and knees. The essence of the exercise is to move the straight leg to the side.

To obtain the maximum effect in all three cases, you need to do 3 sets of 15 times.

Jumping rope

The final stage is jumping rope for 3-5 minutes. If it is impossible to do this within the apartment, feel free to go out into the fresh air. This exercise is considered one of the most effective, since on average more than 600 calories can be burned per hour.