Tight, toned hips and buttocks look very attractive and sexy. But sedentary work, lack of exercise and poor diet lead to their weakness and flabbiness. The thigh muscles are the most powerful in the human body. It is not easy to pump them up quickly, but after several months of systematic training, the result will be quite tangible.
It is necessary
- - skipping rope;
- - dumbbells;
- - ball.
Instructions
Step 1
The easiest option is to do your daily jogging outdoors or on a treadmill. In addition, exercises with a rope, jumping, squats, various leg swings, which, with the right approach, will help to achieve elasticity of the hips, strengthen the muscles of the thighs. The exercises to strengthen the thigh muscles are the same for both women and men.
Step 2
Squats
These are some of the most effective exercises, especially when performed with a load (dumbbells or a small barbell on the shoulders). To build your thigh muscles, place your feet shoulder-width apart and squat as deep as possible. Get down as low as possible and try to touch your calves with your hips, and your heels with your buttocks. Keep your back straight, do not bend over. All the load should be on the legs. Squat, without stopping, 10-15 times in one approach. Increase the number of squats over time.
Step 3
Swing your legs
Get on all fours and rest your elbows on the floor. Do alternate swings with straightened legs, taking them back. Perform 10 swings with each leg in one set. Do 3-4 sets daily.
Step 4
Leg swing with weights
Tie a weight to the ankle, stand with your face against the wall and rest against it with outstretched arms. As you exhale, alternately swing your legs back. The entire load should fall on the thigh muscles. Perform 10 swings with each leg, do 3-4 sets daily.
Step 5
Lunges
Lunges are very effective and should be done a couple of times a week. Place your feet at a comfortable width. Slowly step forward with your left leg, bending it at the knee at a right angle. The right one should also bend at the same angle, slightly touching the floor with the knee. Then return to the starting position. Repeat the lunge with the other leg. Do the exercise 5-6 times with each leg.
Step 6
Penguin
Sit on the edge of a chair and squeeze the ball between your knees. While contracting your thigh muscles, squeeze it for 30 seconds. Repeat the exercise 5-6 times.
Step 7
Bridge
Lie on your back, bend your knees, pull your heels to your buttocks. Stretch your arms, press your palms to the floor. Then lift your pelvis up so that your hips, back, and buttocks form a straight line. Tighten as much as possible at this moment the muscles of the calves and buttocks. Hold this position for a few seconds, and then slowly lower yourself down. Do it 8-10 times.
Step 8
Jumping rope
Jump daily for 15 minutes. This exercise is great for tightening the hips and buttocks.
