The area of the hips and buttocks of the female half of humanity at all times has been the most problematic. These parts of the body are subject to the formation of fatty deposits and cellulite. With the onset of the summer season, every woman wants to show her slim figure. To make this area attractive, it attracted enthusiastic looks, it is necessary in the spring to begin to perform effective exercises for the buttocks and hips. Even if you think that your butt and hips are normal, you are not overweight, simple and regular training will only benefit. After all, tightened and elastic forms are the key to beauty and harmony.
The most effective exercises for cellulite on the buttocks and hips are regular squats. But they should be performed correctly. Initial stance - legs spaced 50-65 cm, socks slightly deployed, arms extended forward. Squats are performed at a slow pace, while the pelvis is 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 housing is also slow. Performing these effective exercises for the buttocks and hips systematically during morning exercises, after a couple of weeks you will see the result. And if you take dumbbells in your hands and perform weight-lifting squats, your arm muscles will additionally tighten .
Effective exercises for the buttocks and hips 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 muscle group, so it’s better to choose the ones that you like most for yourself. All exercises must be performed after a mandatory warm-up without sudden movements, maximally straining the muscles of the buttocks and hips.
Exercises to reduce the hips and buttocks:
- The half-bridge is performed lying on the floor. In this case, the hands are located along the body, and the knees are bent. Lift the pelvis up to a maximum point with simultaneous strong tension of the buttocks. While lowering the pelvis, the muscles relax. One approach should be 16 repetitions. After some time, this exercise can be complicated by putting your feet on the edge of a chair or sofa.
- Alternate swings with straight legs up are performed on the rug, in a knee rack with emphasis on the elbows. During movement, the back should not bend. The bent leg rises to the level of the body, the heel “looks” at the ceiling. In this case, the muscles of the buttocks must be very tense. If you perform the swings with a straight leg, the sciatic-popliteal muscle will be additionally worked out. One approach should consist of 12 repetitions.
- In the upright position, you can perform various swings with your legs to the sides, forward and backward. Over time, to increase the load, weights should be put on the ankle.
- Exercise "bike" is performed lying on the mat. At the same time, arms should be extended along the body. Legs simulate pedaling with a maximum amplitude of 45 degrees from the floor. Shins keep straight. To complicate the exercise, the hands are placed on the back of the head, the upper part of the body is lifted, and the left elbow stretches to the right knee, and the right elbow to the left knee.
These effective exercises for the buttocks and thighs can be complemented by walking up the stairs, jogging, rollerblading, jumping rope or outdoor sports.