Legs and buttocks are considered to be the most difficult areas for most women. Fighting fat deposits in these areas is difficult, but still possible. True, you will have to work up a good sweat!
If you can not go to the gym, you can train at home. And help you an effective pilates exercises invented by a fitness coach. Your main assistant in this sporting affair is an ordinary chair with a back!
Each exercise should be performed 5-10 times at a fast speed. This is a real cardio workout at home! Before you start, be sure to do a little warm-up and stretching.
So, let’s find out how to tone and shape legs and buttocks thanks to Pilates. For this exercise we will need a chair as a support.
Grasping the back of a chair, start bouncing while spreading your legs wide apart. Repeat the exercise 10 times at a fast pace.
2- Quick swings
Holding on to the back of the chair, swing your leg as far back as possible, then move it to the side and lower it down. Repeat 10 times. Do the same with the other leg.
3- Wide strokes
You need to sit down and grab the back of a chair. When you stand up sharply, swing your right leg backward with your left foot on the toe. Then sit down again and swing to the side. Do 10 repetitions for each leg.
4- Soft Lift
You need to keep your balance for this exercise, so grab a chair while doing it. Smoothly lift your bent leg and slowly straighten it out to the side while pulling your toe toward you. Hold that position for about 10 seconds. Repeat 5-10 times with each leg.
5- Side gun
Turn sideways to the chair. The foot of your right foot should be on its seat. Squat deeply on your left leg while straightening your arms in front of you. Do 10 times and repeat the same for the other side.
Stand sideways to a chair and place the foot of your left foot on the back of the chair. Keep your back straight and squat shallowly on your right leg 10 times. Repeat the exercise for the left leg.
Grab the back of the chair with your right hand and put your left foot around your left foot. Try to straighten your leg to the side and then back. In each position, hold for 5 seconds. Do the same stretch for the second leg.
8- Bend over
Rest your arms on the seat of the chair and bend your legs while holding on to them. Straighten them and rise on the toe of the supporting leg and do 10 quick and deep backward and then side-to-side strokes. Repeat for the second leg.
9- Lunge and Bend
Put your left leg on the seat with a slight bend in the knee. Grasp the backrest and hold that position for 10 seconds. Straighten both legs and lean toward the right leg. Fixate again for 10 seconds. Repeat the exercise for each leg 5 times.