Good Lifestyle

When you dream of healthy tonic body, losing weight is not enough. A healthy diet is good, but you can end up with a flat and undefined back that is not really attractive. So, how to reach a natural and well rounded form? You do not need gym membership for that. Learn the best loot makeup movements that match any type of body! Do not forget to repeat these exercises 2 or 3 times a week.

1. Donkey strikes.You can do them anywhere, at any time. First of all, you should start four times, place your hands under your shoulders and your knees under your hips. Lift one leg behind you, keep your knee straight at an angle of 90 degrees and pointing the bottom of your foot on the ceiling. Make sure these movements are controlled with the muscle doing work and not the momentum. After 10-12 representatives, go to the leg and repeat 3-4 times.

2. Unique leg bridge.This is a good way to strengthen the butt muscles and hamstrings (upper leg back) at the same time. Follow the instructions to do this properly and get amazing results.
Go on the ground with your hands by your side, your flat feet and the knees bent. Make sure your feet are under your knees. Then lift a leg of the floor and pull the knee to your chest. Now, increase your buttocks by creating a straight line of your knees to the shoulders. Try to expand as far as you can. Hold for 20 seconds, then return to the first position and switch the feet. You can start with a few seconds, the main idea is to hold the position of the bridge on the right.

3. Simple leg squats.One of the most difficult exercises, but it's very effective! Stand up, hold your arms completely extended in front of you. From this position, balance on one leg and hang up to a flexion of the knee at 60 degrees and return to the starting position.

4. Bank steps.Work on strength, power and balance with this useful exercise. All you need is a bench (or a step) and dumbbells (optional). Are you ready? Suppose you next to a bench holding dumbbells, keep your arms right. Get ride on the bench with one foot and lift the other foot. Then come back to the ground: trace carefully on a foot with which you started with, keeping the other foot on the bench and repeat. To get good results, you need 10 repetitions on each leg.

5. Fixed moon with hip extension.This workout combines two movements of an exercise. With the feet of the width of the hip, make a straight leg behind you, balancing on the ball of your foot, right heel. Bottom of the body folding the two knees at an angle of about 90 degrees. Then return to stand up and lift your right foot on the floor, the right leg and the toe swivel slightly. Hold your leg for three seconds. Return your right foot upstairs. Repeat on the other side.