Most women, especially with the onset of the warm season, begin to struggle for a slender body. The thighs and buttocks are considered the most problematic area for the bulk of those who want to lose weight. But in this struggle for harmony, exercises for the hips and buttocks are very useful. With a little bit of perseverance and strength of character, it's easy enough to get the long-awaited and desired result.
In addition to quality nutrition, some of these exercises should be done regularly:
- full and incomplete squats (possible with dumbbells);
- swing legs alternately;
- scissors;
- lifting the pelvis and legs;
- slopes.
For a more effective result, it is necessary to repeat these actions every day, but due to lack of time, it is allowed to resort to them at least every other day. At the same time, it is recommended to engage in active sports and lead an active lifestyle, taking advantage of every opportunity to walk, replacing short distances by transport and moving by elevator. Jumping, running and walking are indispensable exercises in this matter.
It is recommended to start each lesson with a light warm-up that warms up the muscles, which will prepare them for the upcoming load. Such exercises can be dancing, walking up the stairs, an exercise bike, running on the spot, or any simple vigorous activity. Further, you should go directly to the exercises, while each of them must be repeated 20-25 times. Performing physical exercises for the hips and buttocks, you need to pay attention to breathing, which should not be sharp and intermittent, but, on the contrary, smooth. At maximum load, you need to exhale, and after acquiring the initial starting position, inhale.
Many methods have been developed that return women to beautiful forms, among which there are exercises at home. Some fairly light loads will be discussed below.
- Having settled down on the floor with your stomach down, you should place your arms parallel to the body and bend the legs spread on the sides. Then, tearing off the hips with the knees, stretch them up. While doing this exercise, keep your back relaxed, and tighten your gluteal and thigh muscles.
- Further, while remaining in the same initial position, you should place your hands under the thighs with your hands up. Crossing your ankles and closing your knees, you need to raise the body, trying to do it as high as possible.
- Then you need to lie on one side, leaning on your elbow. The leg located below should form a right angle with the body, and the upper leg should be raised. Grasping the shin of the raised leg with your hand, you need to raise the other, while not bending it.
- After these exercises, you should roll over onto your back. Place your hands under the buttocks (palms should be turned down). Next, alternately raise your legs and pull the toe forward so that the leg muscles are tense.
- Then you need to lie on one side again. Place the other hand in front of the body. Legs bent at the knees alternately raise and retract as far as possible.
Maintaining the desired condition of the hips and buttocks requires regular exercise, but with less effort than aiming to gain muscle mass.
