## The chair

2 or 3 times a week
9 mins.
30 secs hold
+
1.5 mins rest
x 5

The aim of the exercise is to maintain a position for a given period of time. Your muscles contract even more that way.

- Rest your back against a wall, with your legs bent at a 90° angle, as if you were seated on a chair. Place your hands on your thighs to make it easier or cross your arms for more intensity.
- During the exercise, ensure that your buttocks and the top of your back are in contact with the wall..
- While you are resting, do not remain immobile and walk around a little.

## The side lunge

2 or 3 times a week
10 mins.
12 repetitions
+
1.5 mins rest
x 5

One of the basic exercises for toned and shapely thighs.

- Stand up straight with your feet aligned and spread hip-width apart. Put your hands on your hips.
- Take a step to the side bending your supporting leg and hold the low position for one second.
- Exhale and return to the initial position by pushing on your supporting leg.

## The interval
box jump

2 or 3 times a week
4 mins.
20 secs of jumps
+
10 secs rest
x 8

This movement will allow you to work on your endurance and build your thigh muscles. Start by finding a raised surface to use as a "box" (stairs, public bench, stadium step, etc.).

- Stand up straight with your arms along the side of your body in front of your box.
- Jump on the box using your arms to propel yourself.
- Then descend either by jumping backwards or placing one foot after the other.
- Repeat this movement until the rest period.