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Easy, but giving effect - Japanese exercise with a book , you can do even in the office. All the trainee needs is a plump and large book and a hard chair.
Surely, at work there are reference books or encyclopedias, more than 5 cm thick and with a sufficient weight. She will be your training projectile.
Technically, this is a modernized exercise with a fitness ball, when the ball is clamped with the feet and the position is held.
The muscles of the legs are perfectly involved and worked out, the pelvis is tense, there is an active circulation of the lymph.
Exercise - "Book" for weight loss in the hips
Sit on a hard chair with a straight back, holding the edges of the seat with your hands. We take the book and clamp it with our feet in the thigh area. A heavy book will want to fall, but by squeezing the muscles of the legs, you must hold it for 30 seconds. Do repetitions up to 2 minutes a day.
Do not slouch during class, do not do it for a long time if you experience discomfort.
Before and after the exercise, walk around the room for a while, breathing deeply.
The Japanese promise results with graceful legs, literally in a week of daily training with a minimum of effort.