Effective exercises for the buttocks and thighs - a pledge of tightness and firmness of the muscles of the legs

Thigh and buttocks zone in womenhalf of humanity at all times was the most problematic. These parts of the body are prone to the formation of fatty deposits and cellulite. With the onset of the summer season, every woman wants to show her slender figure. To make this area attractive, attracted enthusiastic views, it is necessary to start effective exercises for the buttocks and thighs in the spring. Even if you think that you have a hip and a hip is normal, you do not suffer from excessive weight, simple and regular training will only benefit. After a tight and elastic shape - a guarantee of beauty and harmony.

The most effective exercises from cellulite onbuttocks and hips - this is the usual sit-ups. But they should be carried out correctly. The initial stand - legs are placed at 50-65 cm, socks slightly unfolded, arms extended forward. Squats are performed at a slow pace, with the pelvis retracted. If the center of gravity is transferred to the heels - the load goes to the muscles of the buttocks, to the socks - the hips work hard. Raising the hull is also slow. Performing these effective exercises for the buttocks and thighs systematically during the morning exercises, in a couple of weeks you will see the result. And if you take dumbbells in your hands and do sit-ups with weights, your arm muscles will be tightened up.

Effective exercises for the buttocks and hips can beDo it in the gym, fitness club, on the sports ground and in your apartment. There are many options for physical exertion on this group of muscles, so it's best to choose the ones that most like them. All exercises must be performed after a mandatory warm-up without sudden movements, maximally straining the muscles of the buttocks and thighs.

Exercises to reduce hips and buttocks:

1. The half-bridge is lying on the floor.In this case, the hands are located along the trunk, and the knees are bent. The pelvis is raised up to the maximum point with a simultaneous strong stress of the buttocks. During the lowering of the pelvis, the muscles relax. One approach should be 16 repetitions. After a while this exercise can be complicated by putting your feet on the edge of a chair or sofa.
2. Alternate flops with straight legs are executedon the rug, in a rack on his knees with an emphasis on the elbows. During the movement, the back should not sag. The bent leg rises to the level of the trunk, the heel "looks" at the ceiling. But the muscles of the buttocks should be very tight. If you perform swings with a straight leg, the sciatic-popliteal muscle will additionally be treated. One approach should consist of 12 repetitions.
3. In a vertical rack, you can perform various swings with your legs to the sides, back and forth. In time, to increase the load, the weight should be put on the ankle.
4. Exercise "bicycle" is carried out lying onthe rug. At the same time, hands must be pulled along the trunk. Legs mimic the twisting of pedals with a maximum amplitude of 45 degrees from the floor. The shins are held straight. To complicate the exercise, hands are placed on the back of the head, the upper part of the body rises, and the left elbow reaches the right knee, and the right elbow - to the left knee.

You can supplement these effective exercises for the buttocks and thighs by walking up the stairs, jogging, rollerblading, jumping rope or moving sports.