Bottle exercise for slim legs and toned muscles

Bottle exercise for slim legs and toned muscles

Beautiful relief without unnecessary investments and special training.

One of the most problematic areas for weight loss are the legs. Most girls strive to achieve beautiful and slender legs, but to achieve this is not so easy. It is always a challenge to find the right and effective exercises so as not to over-pump the right area. Exercise “bottle” from beauty expert Elena Pyatibrat not only burns fat in the legs perfectly, but also works with the elimination of women’s health problems.

التقنية

For this exercise, you need to take a bottle (the larger the diameter, the better) about 1-1.5 liters and clamp it between your legs with the help of muscle tension. The bottle should be filled with water, but if at first you do not manage to hold it, you can pour out half the volume and gradually increase the amount of water with each workout.

From a straight position, pull your pelvis back, simultaneously pulling in your abdomen and tensing your abs. At this point, your back should round slightly. Freeze for 2-3 seconds. Then – on the contrary, the pelvis should be pulled forward, while relaxing the abdomen during the movement, and after that, slightly flex the back (pull the chest area forward) and tense the abdominal muscles for a couple of seconds.

ميزات التمرين

• It is important that the feet stand parallel, as close to each other as possible.
• It is not necessary to make “active” actions during the exercise – slowly, gradually, feeling the work of the muscles, but not overloading them.
• Watch the muscles of the thighs that hold the bottle, it should be held just due to their work.
• It is recommended to perform seven approaches of pelvic movements forward and backward.

What are the benefits?

The exercise is not only very convenient and accessible, but also effective. Daily performance can replace training in the gym, but this is not all the advantages of the method.

During the exercise, the outer and inner surfaces of the thighs are worked out, and this is very important for beautiful and slender legs. Fat layers are removed, the relief is improved and the buttocks area is tightened.

The exercise also works the lower back – the aching pains caused by “sitting” work go away. A beautiful relief of the knee is formed.

In addition, this training activates the work of the small pelvis, eliminates women’s health problems.