4 steps that help thicken your abdomen and upper thighs

(1) The Crane Technique:Squat on thehundleswith the feet close together. Let the soles and heels rest on the floor. Raise the buttocks up and move the trunk forward.
Breathing out, wrap the arms around the bent legs, and place the palms on the floor. Bend the elbows and raise the heels from the floor, move the trunk a bit more forward and rest the chin on the back of the upper arms close to the armpits. Stretch the arms straight and balance the whole body on the hands. Benefits:The Crane strengthens the arms. With the contracting of the abdomen,the organs there are massaged and toned.
(2) The Backward Bend Technique:Get on the knees with the feet close together. Breathe in deeply, raising both hands overhead. Breathing out, bend backwards with elbows still straightened out. Hold the position for some 5 seconds, and then inhailing, return the trunk to the upright position.Rest a bit and repeat. Benefits:The posture strengthens the back and shoulder muscles. Also affected favourably are the muscles of the abdomen and those of the upper thighs.
(3) The Plough Technique:Lie on your back with the legs stretched out and hands placed along the sides. Take in a deep breath and drawing up the knees swing back the legs while breathing out and let the toes come to rest on the floor behind your head. Keep the knees straight and stiffen up the muscles of legs. Keep the breathing normal as you retain the posture for about 10 seconds. To come out of the posture simply bend the knees and just roll down the back and straight out the legs flat on the floor again. You may rest a little and repeat. Benefits:The plough improves the elasticity of the spine. It tones the leg muscles and helps to rid constipation.
(4) The Eagle Technique: Standing with feet together bend the elbows and place the sight on the top the left one and bring the palms together while you raise and bend the left leg and rap it around the right lower leg with the foot sticking out. The left leg must be slightly bent at the knee to make this possible. Benefits: The Eagle instills a sense of balance and also banishes varicose veins.