Every woman dreams of a beautiful hip line and firm buttocks. Diets help you achieve weight loss results, but do not help build muscle. So that when walking or running nothing "shakes" and your body looks beautiful and fit, it is recommended to know and daily perform a simple set of exercises for the hips and buttocks.
It is necessary
- - gymnastic rug or just a blanket;
- - dumbbells or water bottles;
- - weighting cuff (optional).
Instructions
Step 1
Swing your legs. This exercise is for the gluteus maximus muscle. Get on all fours. Move your right leg, bent at the knee, to the side, then put it back on the floor. Take it back and up and return to the starting position again. Increase your pace. Do this exercise several times and repeat the same with the left leg. For the first session, eight swings for each leg should be sufficient.
Step 2
Raising straight legs. The exercise is aimed at strengthening the inner thighs. Lie on your right side using your elbow. Bend your left leg at the knee and place it in front of the right. Lift your right leg straight 30 times, then roll over to the other side and repeat the exercise for the left leg.
Step 3
Complicate the previous exercise a little. Lying on your side, resting your head on a straight arm or resting your head on your hand, swing your legs.
Step 4
Squats. Spread your feet shoulder-width apart and put your hands on your belt. Squat slowly without lifting your feet off the floor. Make sure that your back remains straight and your shoulders are laid back. The pelvis should also be pushed back, as if you are about to sit in an invisible chair. Take your time and don't sit too deep. This is where dumbbells come in handy. Hold them in your hands and, squatting, straighten your arms with dumbbells in front of you.
Step 5
Half-bridge. Lie on the floor, bend your knees and place them about shoulder-width apart. Raise your pelvis, lifting your lower back and shoulders off the floor.
Step 6
Swallow. Find a support, grab it with your left hand. Take your right leg back, put it on your toes and slowly raise it to the height of the hip, and then return to the starting position.
