The answer to the question of how to make the hips round worries more than one woman. After all, this area of the body is considered the most noticeable and expressive, and it loses weight in the last turn. In order to achieve the desired result, you need to perform special exercises in conjunction with other loads and do it regularly.
Action plan
Since working out the muscles of the legs requires a lot of effort and time, to achieve the result, you need to perform several different exercises, which together will help to develop all muscle groups. You can find out how to make your hips round in the gyms, where an action program is drawn up according to the requirements of the athlete.
The greatest load should be given to the upper thigh, where the lateral head of the quadriceps is located. For training, you will need to perform the already known loads, but in addition there will be additional exercises for working out individual muscle groups.
Specialists draw up programs where isolating loads are combined with combined ones, and then the result is more effective. Training mode also plays a role in the process of creating a beautiful body. It is important to regularly perform exercises so that the body is in good shape.
A prerequisite is the performance of cardio loads, since this helps to work out the slow muscles and tone the fibers, which in normal life are not included in the work.
Problem area
Everyone is interested in the method of making the hips round, but without active work and exercise, there will be no effect. The problem area is the so-called ears on the sides. This place accumulates cellulite in itself, which is simply unrealistic to drive away. No weight loss, massages and rubbing will not help, since fat accumulates between the muscle fibers here, thereby creating obstacles to weight loss.
Of course, unnecessary riding breeches can be removed surgically, but after a while this area will again be the same. Trainers advise active and regular exercise at home and in the gym. The optimal weight loss is 300-400 g per week. If the body loses weight faster, it can lead to stress and breakdowns in the process of diets.
How to make hips rounded? In the reviews, women recommend the use of special drugs for weight loss and massage procedures. In fact, the effectiveness of the methods is low, but if you combine this with regular loads, the result will prove itself quickly enough.
Hall load
The basis of bodybuilder training is frontal squats. Novice athletes can perform the exercise without additional load. The bottom line is a deep squat from the leg stand shoulder width and doing 3-4 sets with 15 repetitions.
Thanks to the active influence on the thigh muscles, their relief begins to form and the figure is tightened. Frontal squats go at the beginning of the complex for working out the muscles of the legs. For greater load on the outside of the thigh, squats with narrow legs can be performed, but it is also advisable to use a load on the back.
Experts advise you to perform one of these types of squats, but do not combine them during one training session. Performing lunges with dumbbells helps to put pressure on the hips and muscles of the buttocks. It can be either a classic version, or reverse lunges or a load with scrolls.
Back lunges are one option for making your hips rounded. To perform one leg, you need to rest against the bench and at the same time slightly bend the leg. And with the other leg try to do a squat until a right angle between the legs is formed. Perform slowly and keep your back straight, look in front of you. The load is effective, but refers to isolating exercises, therefore, it requires not the number of repetitions, but their quality.
Lunges with twists are performed in the same way as usual, but here legs instead of position directly take a side position. In addition, additional exercises are performed on simulators.
Butterfly and crossover
These simulators help shape the outside of the thigh while strengthening the muscles of the buttocks and legs. The butterfly trainer is the foundation on how to make your hips wider and rounder. To do this, you need to sit on a chair, with your inner thighs resting against special pillows, having previously selected the weight that can be lifted. For beginner athletes, experts advise choosing 10 kg.
After that, evenly compressing the hips at an average pace, 15-17 repetitions in each of the 4 approaches are sufficient. If there is no implementation experience, then at first 2 or 3 approaches can be done so as not to stretch the soft tissues. As for the crossover, here the load can fall on different muscle groups of the leg, depending on the position of the body.
If the body is slightly tilted forward, and with your hands grasping the support of the simulator, performing swings with straight legs, then you can pump up the muscles of the buttocks and the back of the thigh. To work out the calf muscles, you need to bend the leg at the knee. The number of repetitions depends on the stamina.
Leg press
Performing the load helps work out the upper thigh. This is a universal exercise that can be included in the program of different types of loads, effectively combined with exercises for the legs.
First, the desired weight is selected, you can start with 40 kg. After that, the stand is selected. If you put your feet together on the platform, the load falls on the back of the thigh and the sides are worked out. If the stance is wide, then this effectively affects the inside of the legs.
The leg press exercise is performed in several approaches with a number of repetitions from 15 to 20. This is an effective exercise for the leg muscles, which answers the question of how to make the hips round for a girl.
Homework
Even without visiting the gyms, you can get a beautiful figure, but for this you need to try hard. It is not enough to carry out exercises several times a week, you need to clearly monitor the time, intervals of the break and change the load for the study of different groups. How to make hips rounded? Exercises can be performed both without additional equipment, and with special devices.
Exercise "spring" has a good effect on the muscles of the legs. To do this, you need to stand in the “legs wide” rack and gradually transfer your weight with inclinations from one side to the other. The more dynamic the execution, the more effective the result.
A semi-squat with outstretched legs forms the inner part of the thigh and affects the sides, it is effective for fighting “ears”. If you alternate the load with squats on one leg, then the hips become rounded and taut.
Running on the ground as the beginning of a workout helps to disperse blood and tone muscles, it is useful for the hips, as the metabolic process and the release of excess fat are accelerated.
Optional equipment
In the process of working on the body, special devices can be used that improve the result. How to make the hips rounded and the waist thin? Fitball will help to solve the problem. The loads with its use help to pump muscles and make them more noticeable.
You can combine workout with rubber band, this also helps in the process. Trainers advise using weights and dumbbells, weights to create an additional load.
Expert Advice
It's no secret that a properly built program, well-chosen exercises and regularity of execution are the key to success. Therefore, you need to start the workout by doing warm-ups and hiccups, take breaks between sets and drink plenty of fluids.
It is a fact that water during training affects how to make the hips wider and rounder, as it nourishes soft tissues and stimulates the production of lactic acid. To increase efficiency, you also need to put the right breath and choose for yourself the optimal rhythm of work that you will need to adhere to.