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

The hip and buttocks in women's representatives at all times were 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 glances, it is necessary to start effective exercises for the buttocks and thighs in the spring. Even if you think that your ass and hips are normal, you do not suffer from excessive weight, simple and regular training will only benefit. After a tight and elastic shape - a pledge of beauty and harmony.

The most effective exercises from cellulitis on the buttocks and hips are usual squats. 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, while the pelvis is pulled back. 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 and perform squats with weights, the muscles of your hands will be tightened up .

Effective exercises for the buttocks and thighs can be performed 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 for you to choose the ones that most like. 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. Thus hands are located along a trunk, and knees are bent. The pelvis is raised up to the maximum point with a simultaneous strong tension 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 up are performed on the rug, in a rack on the knees with an emphasis on the elbows. During the movement, the back should not bend. The bent leg rises to the level of the trunk, the heel "looks" at the ceiling. In this case, the muscles of the buttocks should be very tense. If you fly 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. Over time, to increase the load, the ankle should wear weighting.
4. Exercise "bicycle" is carried out lying on the rug. At the same time, hands should be pulled along the trunk. The legs mimic the twisting of the 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.

Supplement these effective exercises for the buttocks and hips can be walking on the stairs, jogging, roller skating, jumping rope or mobile sports.