You crave desire muscle-toned buttocks and thighs are also beautiful? Be fine. Provided you are diligent practice. No need to go to the gym, enough of the house.
Here are tips from Dr. Michael Triangto, Sp.KO, a specialist in Sports Medicine from Slim + Health Sports Therapy.
1. Side kick straight leg
- Starting Position: Stand with left foot pedestal. Wrap a rubber tube in the eyes of the right foot. Lift your right leg (not too high, about 10 cm, position your feet flat / flat), left hand holding on to the pole or handle. Stomach in, posture erect, not bent. Take a breath.
- Scroll to the right body, right leg remains elevated. Hold the position for 8 counts, exhale. Stomach remained inside.
- Drag the body back to its original position. Normal breath.
- Perform as many as three sets of counts, after which it turns, right leg used as a fulcrum.
2. Side kick knee bend
- Starting Position: Stand with right foot pedestal, wrap a rubber tube in the left ankle. Lift your left leg until the knee to form folds 90 degrees (position your feet flat / flat). Right hand holding on to the pole or handle. Stomach in, posture erect, not bent. Take a breath.
- Move your body toward the left, left leg lifted. The tip led to the knees, the stomach remains erect, exhale. Hold the position for 8 counts.
- Drag the body back to its original position. Normal breath.
- Perform as many as three sets of counts, after which it turns, left foot used as a fulcrum.
3. Low back kick
- Starting Position: Stand facing the pillar or wall, holding hands. The left foot as a fulcrum, a rubber tube in the eyes of the right foot. Stomach in, posture erect, not bent. Take a breath.
-Pull your right leg backwards, hold for 8 counts, exhale. Stomach remained upright.
-Slide the right foot back into position. Normal breath.
-Do as much as 3 sets of counts, after which it turns, right leg as a fulcrum.
4. Leg Abduction on with rubber 8
- The starting position: lying on her side (on the mat) to the left. The left foot stick is parallel to the floor, pull your left hand all the way parallel to the body. Wrap rubber 8 to the ankle. Stomach in, upright posture, take a breath.
-Lift your right leg, hold for eight counts while exhaling. Stomach remained upright.
-Return to starting position. Normal breath.Perform as many as three sets of counts, after which it turns, lying facing right with right foot as a fulcrum.
5. Leg Abduction knee bend with rubber 8
- The starting position: lying on her side (on the mat) to the left. The left foot stick is parallel to the floor, pull your left hand all the way parallel to the body. Lift your right leg to the knee forming an angle of 90 degrees. Feet flat, stomach in, upright posture, take a breath.
- Stretch your legs up, knees facing inwards, hold the position for eight counts while exhaling. Stomach remained upright.
- Return to starting position, breathing regular.
- Perform as many as three sets of counts, after which lie alternately facing left with your left leg as a fulcrum.