12 MIN LEG WORKOUT - Butt, Thighs & Calves // No Equipment I Pamela Reif

Exercise bottle for slender legs and muscle tone

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


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

Exercise bottle for slender legs and muscle tone

Photo: istockphoto.com

From a straight position, take your pelvis back while pulling in your stomach and contracting your abs. At this point, the back should round slightly. Freeze for 2-3 seconds. Then, on the contrary, the pelvis should be taken forward, while relaxing the stomach during movement, and then slightly bend the back (stretch the chest area forward) and tighten the abdominal muscles for a couple of seconds.

Features of the exercise

  • It is important that the feet are parallel, as close to each other as possible.
  • You do not need to take active steps during the exercise - slowly, gradually, feeling the muscles work, but not overloading them.
  • Watch the muscles of the thighs that hold the bottle, it should be held precisely due to their work.
  • It is recommended to perform seven sets of pelvic motion forward and backward.

What is the use?

The exercise is not only very convenient and accessible, but also effective. Daily performance can replace training in the gym, but these are 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 go away, the relief improves and the buttocks area is tightened.

Exercise bottle for slender legs and muscle tone

Photo: istockphoto.com

Another exercise works out the lower back - aching pains caused by sedentary work go away. A beautiful knee relief is formed.

Besides, this kind of training activates the work of the small pelvis, eliminates women's health problems.

10 MIN LEGS + FAT BURN - tone your thighs, booty & burn calories - No Equipment I Pamela Reif

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