Strengthen muscles and thighs

Round, long and thin, what we want above all is that our thighs are firm! Small round exercises for beautiful gams!

Quadriceps model

Nothing sexier than quadriceps slightly protruding right? These muscles are located on top of the thigh can also make us beautiful leg!

• Position: standing back and head straight, spread your feet hip-width apart and extend your arms, hands clasped.
• Exercise: down slowly until your legs form a right angle, pushing the buttocks backwards, then reassemble by pushing the legs.
• Program: 5 sets of 10.
• Variation: back against a wall, scroll down to get the legs form an angle of 90 °.

Hamstrings reinforced

These muscles lie behind the thighs are not neglected: they give a curve to the back of the thigh and skirt is very pretty.

• Location: on the ground, lying on his back, arms slightly apart, palms down, bend the legs (as do abs).
• Exercise: push the pelvis upward and then back down.
• Program: 5 sets of 20.

Adductor slender

Adductors, these are small muscles inside the thighs ... which cover easily fat. Technical work for any length!

• Position: standing, hands on hips, legs wide apart, beyond the width of the hips, feet turned outward.
• Exercise: bend your knees until your legs form a right angle. Gently pull back.
• Program: 5 sets of 15.