Practice perfect for round 3

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You want a perfect third round of J. Lo? Practice the three exercises below!

Exercise the buttocks and thighs are always the hardest part for many women.

However, with 3 simple exercises that effectively below, you can quickly get a perfect round 3.

Exercise after bending

Tools: A solid wall to the fulcrum and hand weights.

Instructions: Use the opposite wall about 30 cm. Hands on the wall. Slowly bend your back to back. Keep one foot touching the ground and has leg up. You try to bend it back so that the gluteal muscles stretch, hips forward and the torso nearly parallel to the ground.

Hits: In the beginning, you should practice two rings, each ring 10 bends. Between each round should rest about 1 minute. Once familiar, you should increase the difficulty by adding weights to coordinate hands on exercises.

Action of the previous step

Tools: Stairs and hand weights.

Instructions: Use the stairs away about 60cm, hand-held weights on either side, step up the ladder with his right foot while swinging the left foot and slightly bend the nose pillows. Switch legs and repeat the movement. This action is intended to stretch the buttocks and leg veins.

Hits: start with a round (10 times / cycle). If you find it difficult to practice with the stairs, you can practice on flat floor.

Hip movements improved

Lie on your back, two legs

Push hips forward and straighten one leg

Tools: None.

Guidelines: a supine on the floor and have two legs. Feet touching the floor, two hands to sweep the length of the body. Co buttocks and lift hips up in 2 seconds, and stretched a leg to the sky. Lower yourself down and continue with leg movements.

Hits: Start with two rings, each ring 10 times. To exercise easier, you can skip the leg movements.

If you train properly follow the instructions above, you will have a third round and toned thighs.

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