Before training heat five minutes by jogging.
First exercise: Stand with your feet slightly apart and lean slightly forward. Jumped up and dissolve more feet. Jump again and this time you bend your legs. Repeat jumps, alternate them with bent and legs. Repeat 20 times. This exercise tightens the inner and outer thighs.
Second exercise: Lightly lift one leg off the ground and stretch his hand forward. Balance on one leg and leaning slightly forward, touch with hands your toes. This exercise tightens the outer thighs and buttocks.
Third exercise: It will increase your heart rate and burn more calories. One foot should be forward and the other backward. Lightly squat hop. While rebound change the legs. Repeat the exercise 20 times.
Fourth exercise: Lie on your back and bend your legs. Your hands should be close to you. Lift one leg up, lift your pelvis and back, and then straighten the leg side. Wrap it up, lie down for a few seconds and repeat the exercise. Through this exercise inner thighs and buttocks.
.Fifth exercise: Run five minutes on stairs. Depending on how much you are able to load tabs can run with a small pause.
Repeat the entire work cycle of three times. Now see the exercises shown graphically.