15 Minutes Of These Exercises Will Replace 1 Hour Of Training And Will Bring Your Stomach And Butt To Perfection! (PHOTO)

Not for whom it is no secret that the most problematic parts of the female body – the hips and thighs on which is the most difficult to remove a single centimeter. The way to remove fat from the inner and out thighs you need to perform these exercises once a day.

In order for these exercises to be effective you need to start by doing 20 squats. After that you need to do 30 lunges. Next thing you need to do are 40 calf raises. Then you need to do wall squats for 50. Finish the first cycle by doing 100 jumping jacks.

After that we are going backwards. Namely you need to do wall squats for 50 seconds, then 40 calf raises. Continue with 30 lunges and finish the exercises by doing 20 squats.

The numbers are repeating the whole time which makes them easy to remember. They go 20, 30, 40, 50, 100, 50, 40, 30, and 20.

 12 LEGS

Squats

Stand straight and part your feet to the width of your shoulders and put your hands stretched forward for extra balance. Bend your knees and lower yourself. The knees need to be at 90 degrees angle, while the thighs need to be parallel to the floor. Keep your back straight, without letting your knees extend over your toes. Get back to the starting position

Lunges

To begin, stand tall take a big step backward with your left foot. Lower your hips so that your right thigh (front leg) becomes parallel to the floor with your right knee positioned directly over your ankle. Your left knee should be bent at a 90-degree angle and pointing toward the floor with your left heel lifted. Returning to standing by pressing your right heel into the floor and bring your left leg forward to complete one rep. Alternate legs, and step back with right leg

Calf raise

Wall squat

Start with your back against a wall (or use an exercise ball if you have one) with your feet shoulder width and about two feet from the wall. Slowly slide your back down the wall until your thighs are parallel to the ground. Adjust your feet if you need to so that your knees are directly above your ankles (rather than over your toes). Keep your back flat against the wall. Hold the position

Jumping jacks

Stand with your legs together and your arms down at your sides. Keeping your arms and legs straight, separate your legs about 3 feet and raise your hands above your head in one jumping motion. Return to starting position

Sumo squats

Stand with your feet approximately 24 to 36 inches apart. Position your feet wider than your hips with your toes and knees facing forward. Keep your head up and your spine lengthened so there is no curve in your back. Place your arms at your sides or bring your hands in front of your chest to assist with balance. Inhale, bend your knees and lower your hips behind you to a comfortable depth or until your thighs are parallel with the floor. Prevent your knees from moving forward beyond your toes. Exhale, press your heels onto the floor and straighten your legs to the starting position.

Leg Raises

Lie on your back on an exercise mat (or soft ground). Wedge your hands under your butt. Slightly raise your shoulders and feet off the floor (keep a slight bend in your knees) – that’s the starting position. Using your abs, raise your legs to approx. 30 degrees. Keep the rest of your body steady. Then slowly lower your legs back to the starting position (don’t let them touch the floor). Repeat until you complete your reps

 

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