You can perform the squat without a chair which has 2 sets of 8 - 16 repetitions. The legs are parallel to the shoulder width apart, arms straight at the sides. Bend your knees and squat down, keeping the thighs parallel to the floor; knees do not go beyond the toes, hands endure forward. Imagine that you sit down on a chair facing the back; keep your torso straight, stomach sucked. Push on the heels to stand up.for more detials visit here julie willaims
Static Lunges - For beginners to perform auxiliary lunges holding a chair or wall for balance. You just drop your knee down, not a step forward or backward. Put your right foot forward, left foot on the toe back to a distance of about 1 meter from each other. Sit down, bending your legs, falling to the floor. Keep your torso straight and pull your belly, and relies PUSH on the front heel and come back again.
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Do not lock your knees at the top of the movement. Perform 2 sets 8-16 reps each leg alternately. Repeat the same, but without the support of a chair or a wall, other 2 sets 8 - 16 repetitions.
Lifting your hips back - Strengthens and tightens the buttock crease and under the buttocks. Stand on her knees, resting on your elbows - pull your leg back so that it was parallel to the floor.
Static Lunges - For beginners to perform auxiliary lunges holding a chair or wall for balance. You just drop your knee down, not a step forward or backward. Put your right foot forward, left foot on the toe back to a distance of about 1 meter from each other. Sit down, bending your legs, falling to the floor. Keep your torso straight and pull your belly, and relies PUSH on the front heel and come back again.
http://juliewillaims.blogspot.com/2013/08/tubelaunch-review-how-to-look-beautiful.html
Do not lock your knees at the top of the movement. Perform 2 sets 8-16 reps each leg alternately. Repeat the same, but without the support of a chair or a wall, other 2 sets 8 - 16 repetitions.
Lifting your hips back - Strengthens and tightens the buttock crease and under the buttocks. Stand on her knees, resting on your elbows - pull your leg back so that it was parallel to the floor.
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