Exercises for Thighs and Hips
1. Straight-leg upside down
Lie down with your legs bent and arms outstretched to lean your forehead on your hands. Lift one leg with a slow, controlled movement. Be sure to keep it extended, foot flexed and the knee slightly bent until you feel the strain on the muscles of the buttocks. Return to starting position.
Complete a set of 12 repetitions and do it with the other leg.
2. Lift pelvis
Lie on your back with knees bent and soles of the feet flat on the floor.
Place your arms at your sides, palms down. Lift your pelvis towards the ceiling squeezing the buttocks to straighten the back.
Perform 12 repetitions.
3. Junction with the knee bent
Put on four points with a straight back and lift one leg up until it is parallel to the floor. The foot is in flex. Keep the leg elevated at an angle of 90 °, lift and carry it back across the calf of the leg support. Squeeze pumps and put the abdomen.
Do 12 repetitions and switch legs.
4. Lateral raise on the floor
Lie on your side with legs together. Rest your head on one arm and equilibrates with the other. Keep up with the leg turned inwards (the two toes pointing downwards) and foot flex. Raise the same leg with a controlled movement to a distance of between 25 and 30 inches off the floor without moving the torso. Return to original position after making 12 times the movement. Switch legs.
5. Media scissors inward
Follow her side. Fold the top leg and place it before the other, so that the soles of the feet are flat on the floor and the bottom leg is extended, with the knee slightly bent and foot flexed. Lift the bottom leg as possible without moving the rest of the body. Return to starting position without touching the floor.
Complete a series of 12 and switch legs.
6. Scissors
Lying on her back with her head on the floor, place the palms of your hands under the buttocks or parallel to the trunk. Raise both legs with knees bent a millimeter to take a position perpendicular to the floor. You have your feet slightly bent with fingers pointing out. Separate the legs all you can with a slow and controlled.