The most problematic areas of the body for a woman are the buttocks and thighs. This is because muscle tissue in such places is practically not involved in daily life. This problem becomes very noticeable closer to the summer period, when the time for vacations comes. Women, trying on a new swimsuit, favorite skirt or evening dress, remain unhappy with the problem of the hips and buttocks. And in order to return beautiful forms that will allow you to put on your favorite outfits without a shadow of embarrassment, you need to work hard. There are several recommended exercises for restoring the shape of the buttocks and legs.
Instructions
Step 1
The main exercises for strengthening the buttocks are squats. To do this, you need to stand up straight, with your feet shoulder-width apart and your hands behind your head, sit down without lifting your heels off the floor. You don't need to squat too low. Remember to maintain your posture while doing this. You can complicate the exercise a little for better effect. To do this, you need to take the dumbbells in your hands, placing them on the sides and squat.
Step 2
The next exercise will be lunges. To do this, stand up straight, straighten your shoulders, put your hands on your belt, or along your body with dumbbells. The left or right leg must be placed so that it is bent at the knee at a right angle, that is, 90 degrees. The other leg should be in the back so that it almost touches the floor. After that, you need to return to the starting position and continue the exercises with the other leg.
Step 3
Next, you need to lie on the floor and bend your knees, straighten your arms along the body. Moreover, only hands, shoulder blades, head and feet should touch the floor. Several times in this position, raise and lower the lower back without touching the floor with the buttocks.
Step 4
Another great exercise that will help you strengthen your hips and buttocks as quickly as possible. You need to get on your knees and elbows bent at right angles. Then lift one leg up without bending the knee, make sure that the thigh is parallel to the floor. Returning to the starting position, without touching the floor with the knee, continue the exercise of raising the leg. After that, switch your legs in places, and continue the exercise.
Step 5
Swinging your legs will help strengthen your thigh muscles. To do this, you need to stand in front of a chair, put your feet together, put your hands on the back of a nearby chair. Raise your right leg to the right and lower it, repeating such swings several times. Do the same exercise, only with the left leg, swinging it to the left.
Step 6
Well, if you started to strengthen the buttocks and hips, then, accordingly, do not disregard the calves. You need to strengthen them like this: stand in front of a chair, or just sticking to your hands so as not to fall, rise on your toes, then lower yourself on your heels. Do this exercise several times a day.
