Muscle Up

Thigh Trimmer
Note: Perform the following exercises on an exercise mat, thick towel or rug.

Total Thigh Trimmer

Excercise 1
Beginning position: Lie on right side with right leg bent on floor, left leg extended, hips stacked on top of each other. Support you head with right hand, and place left hand in front of chest.

Step1: With hips aligned, raise left leg as high as possible. Keep left knee facing front.

Step 2: Slowly return to beginning position.

Breathing: Exhale during step1 and inhale during step2. Do this exercise 10 times for each leg.

Excercise 2
Beginning position: Lie on right side with right leg extended, left leg bent with left foot on the floor behind right knee. Support you head with right hand, and place left hand in front of chest.

Step 1: Contract abdominal and slowly raise right leg as high as possible. Keep knee facing front.

Step 2: Slowly return to beginning position.

Breathing: Exhale during step1 and inhale during step2. Do this exercise 10 times for each leg.

Excercise 3
Beginning position: Lie on left side, head resting on left hand, left leg bent under you. Extend right leg with foot resting on the floor.

Step 1: Keeping right leg stable, lift left leg as high as possible, using inner thing muscles to pick leg up. Keep left knee bent.

Step 2: Slowly return to beginning position.

Breathing: Exhale during step1 and inhale during step2. Do this exercise 10 times for each leg.

Excercise 4
Beginning position: Lie on left side, keeping left leg extended and right knee bent. Right foot should be pointed and behind left knee. Support body on left forearm. Rest right hand on right knee and don't allow body to sink back onto your butt.

Step 1: Without moving hips, raise left leg as high as possible and flex left foot. Keep inner thing facing the ceiling.

Step 2: Slowly return to beginning position.

Breathing: Breathe regularly and continuously during this exercise. Do this exercise 10 times for each leg.

Inner Thigh Trimmer

Excercise 1
Beginning position: Lie on back, legs raised at right angle to hips, knees slightly bent. Position hands under lower back, palms down for support.

Step 1: Tuck stomach muscles in tight and swing legs out in a wide V. Don't flap them open loosely; stay in control of this motion.

Step 2: Slowly return to beginning position.

Breathing: Exhale during step2 and inhale during step1. Do this exercise 10 times.

Excercise 2
Beginning position: Lie on left side, supporting weight on forearms. Left leg is slightly bent; right knee is bent and resting on floor, next to left knee.

Step 1: Slowly lift right leg, pointing right foot. Keep left knee facing front and don't let right hip sink back towards the floor.

Step 2: Slowly return to beginning position.

Breathing: Exhale during step1 and inhale during step2. Do this exercise 10 times for each leg.

Excercise 3
Beginning position: Lie on left side, left leg bent behind you at a 90-degree angle with right leg bent with foot on floor. Rest weight on the arm, support with right hand.

Step 1: Keeping left knee bent and keeping right foot on floor, raise left thigh as high s possible. Try to tough both the thighs together.

Step 2: Slowly return to beginning position.

Breathing: Exhale during step1 and inhale during step2. Do this exercise 10 times for each leg.

Outer Thigh Trimmer

Excercise 1
Beginning position: Lie on left side, supporting weight on forearms. Extend left leg; bend right leg and place foot directly behind left knee.

Step 1: With knee bent, lift left leg s high as possible, keeping knee and foot parallel. Don't point knee downward.

Step 2: Slowly return to beginning position.

Breathing: Exhale during step1 and inhale during step2. Do this exercise 10 times for each leg.

 

Hip Slimmer
Note: Perform the following exercises on an exercise mat, thick towel or rug.


Excercise 1
Beginning position: Lie on right side, bending right knee on the floor under you. Left knee should be bent and turned up to face the ceiling. Support body weight on right forearm. Place left hand on left thigh.

Step 1: Without moving hips, rotate left leg inward from the hip socket so that the left knee points down towards the floor.

Step 2: Slowly return to beginning position.

Breathing: Exhale during step1 and inhale during step2. Do this exercise 10 times for each leg.

Excercise 2
Beginning position: Lie on left side, supporting weight on forearms. Bend left leg, bend right knee, drawing right leg in towards chest keeping right calf parallel to the floor.

Step 1: Slowly extend right leg in line with the body. Flex right foot and push through heel. Keep hips 'stacked' and don't sink back onto buttocks.

Step 2: Slowly return to beginning position.

Breathing: Exhale during step1 and inhale during step2. Do this exercise 10 times for each leg.

Excercise 3
Beginning position: Lie on right side with right leg bent on the floor, left leg extended, hips stacked on top of each other. Support head in right hand, place left hand in front of chest.

Step 1: Keeping hips aligned, draw left knee up to chest keeping lower leg parallel to the floor.

Step 2: Slowly return to beginning position.

Breathing: Exhale during step1 and inhale during step2. Do this exercise 10 times for each leg.

Excercise 4
Beginning position: Lie on left side, supporting weight on forearms. Left leg is slightly bent; right knee is bent and resting on floor, next to left knee.

Step 1: Slowly lift right leg, pointing right foot. Keep left knee facing front and don't let right hip sink back towards the floor.

Step 2: Slowly return to beginning position.

Breathing: Exhale during step1 and inhale during step2. Do this exercise 10 times for each leg.

 

Butt Firmer
Note: Perform the following exercises on an exercise mat, thick towel or rug.

Excercise 1
Beginning position: Kneel with knees together, forearms on floor, back straight, head lifted. Tuck stomach muscles in tight.

Step 1: Keeping knees bent at right angle, raise left leg up behind you to hip level

Step 2: Slowly return to beginning position.

Breathing: Exhale during step1 and inhale during step2. Do this exercise 10 times for each leg.

Excercise 2
Beginning position: Kneel with legs hip-width apart. Keep back straight and extend arms out at shoulder level, palms facing down.

Step 1: Slowly lean backwards, letting your legs do the work. Keep body straight from shoulders to knees. Tighten stomach and buttock muscles.

Step 2: Slowly return to beginning position.

Breathing: Exhale during step1 and inhale during step2. Do this exercise 5 times.

Excercise 3
Beginning position: Sit on the floor with feet hip-distance apart, arms behind you, elbows slightly bent, fingertips facing back wall. Incline chest slightly back.

Step 1: Contract buttocks and push hips up to ceiling, straightening arms. Try to make your body as flat as a tabletop.

Step 2: Slowly return to beginning position.

Breathing: Exhale during step1 and inhale during step2. Do this exercise 5 times.