Is there a girl who would not want to flaunt in the summer in shorts in shorts or a miniskirt? In winter, jeans on slender hips also look much better than on loose ones. Meanwhile, trainers of fitness clubs consider this part of the body to be the most problematic in women. After 25 years, metabolic processes slow down somewhat, and fat begins to be deposited even in women who are naturally prone to thinness. It is the buttocks and thighs that grow fat first. If you go on a diet, then this does not guarantee that after a special nutrition plan this part of the body will become a model. In this post we will tell you how to pump your hips as quickly and efficiently as possible.
Why you need to work on your hips
The question of how to pump up your hips at home or in the gym is the most frequently asked question among women. If we take as an example an average man aged 25 and over, then the stomach is most often the problem. Women usually complain about blurred hips and buttocks.
This is not an accident. Fat attacks these areas primarily for purely natural and physiological reasons. Nature is trying to fence off the female reproductive system from hypothermia, so any excess fat reserves is sent to the place where the genitals are located. Thus, women and girls are most often interested in how to pump up the hips, so that the skin is elastic, muscles are in good shape, and there is no fat.
Is it possible to get rid of fat in problem areas
It happens that the whole figure suits the girl, but the hips seem full. How to pump up the hips in such a way so as not to lose weight at the same time where it does not interfere? Nobody wants to lose weight or lose weight in the abdomen due to weight loss.
But the human body is so structured that it is impossible to lose weight in any particular zone without affecting the physique as a whole. As soon as you go on a diet or begin to engage in intense sports, your face and chest will immediately lose weight. And last but not least, the body will give up fat reserves in the thighs and abdomen. And doing this is very reluctant. You cannot fight this annoying natural omission, you can only put up with it. However, performing special exercises will help tidy your hips quickly and efficiently.
About proper nutrition
Answering the question of how to pump up the hips of a girl, it is impossible to get around the topic of proper nutrition. It would seem where is the connection? In fact, sports load and proper nutrition are completely correlated. Even if you kill yourself in the hall, but after making up for energy losses with sweets, you will not see any result. It happens that people, having started to engage in a sports club, even gain weight. This happens because muscle mass is growing, while the fat layer is not particularly reduced.
Do I need to diet?
Forget this word if you want to have a beautiful figure always, and not a couple of days after a grueling starvation. But it is definitely worth revising your nutrition plan if you have excess fat reserves. Most likely, you get more calories than you spend. In addition, even if you do not absorb so many calories, perhaps most of your diet is made up of harmful carbohydrates like sweets, pastries, soda.
The second bomb for the body, which in the explosion will add you extra pounds, is a mixture of carbohydrates with fats. Therefore, fast food, cakes, as well as our usual dinners like potatoes with meatballs, need to be changed to more rational food. People who are always in shape do not starve. But in their diet there are a lot of vegetables, chicken, fish. Sweets, of course, are also possible. Just give preference to healthy sweets like fresh and dried fruits, rather than sweets and buns.
Observing these basics in nutrition, you will not be wondering how to build thigh muscles or lose weight in the stomach. I don’t even do hard in the gym, at any time of the year you can boast a good figure.
Advice for the lazy - buy a gym membership
Exercise at home or in the gym? There is a different answer for everyone, but if you know that you are not averse to being too lazy and lying on a sofa, then we strongly recommend that you purchase a gym membership. It would seem where is the logic? In fact, if you want to learn how to pump up the muscles of your hips, chest and abdomen, nowhere else will you explain this better than a sports club.
But this is not the main reason for this recommendation. The fact is that it is very difficult to force yourself to do homework. And if a person is prone to laziness, then this is practically impossible. At the same time, if you give away a certain amount of money for the opportunity to visit the gym, then it will just be unpleasant for you to understand that you have a subscription at home, but you do not use it.
Hip Super Exercise
As mentioned above, it is impossible to lose weight specifically in the hips. Therefore, doing this part of the body, you will adjust other areas. Undoubtedly, this is an advantage, because by doing various types of just one exercise, you can keep your whole body toned.
So, how to pump up your hips at home or in the gym? There is only one exercise that will effectively cope with this part of the body, as well as tidy up the muscles of the abs, back, buttocks and legs. These are squats. Squats are a basic exercise, as they involve up to 70% of the large muscles. This exercise is done by everyone who wants to have beautiful legs, well-shaped buttocks and slender hips. In fact, when you are working on your legs, all you need to do is squat in several forms.
Regular squats
If you are new to training, then in order to pump up the inner part of the thigh at home or in the gym, you do not need improvised means. Master the correct squat technique. Legs should be placed shoulder width apart, toes apart.
When doing squats, make sure that your back is straight and your knees do not go beyond the line of socks. Squatting is not at all difficult, and therefore you can set up a plan for yourself to increase the number of squats daily by 20 times. Do 30 squats today, tomorrow 50, the day after tomorrow 70, and so on. Learn to do 300 squats a day, after which you can no longer add in quantity. It is not necessary to do this exercise in one go. Do as much as you can at a time, then take a break. Even if you do only one squat, without diversifying this exercise with others, you will bring your hips and buttocks in order in just a month.
You can increase the load if you put a body bar or bar on your shoulders. The more weight you take, the more effective the exercise will be. However, do not chase the scales, as the technique of the exercise may suffer. Of course, your house may not have a neck. Buy yourself a dumbbell. To complicate the squats, take it with both hands; when squatting, touch the floor dumbbells. Another complication is to draw water into a two-liter bottle and practice with such an impromptu dumbbell.
Plie Squats
This is one of the varieties of squats, which repeats the exercise plie dancers. To do this, the legs are bred a little wider. When doing the exercise, your knees should be at an angle of 90 degrees. We make a plie 20 times a day and pump up the inner thigh at the same time.
Bends legs to the side or back
Surely you are familiar with an exercise in which you need to lie on the floor on your side, rest your hand on the floor, and raise your legs up in turn. This exercise cannot be called effective, as you lie and spend little energy at the same time. But you will do a great service for your hips if you modify it a little.
To do this, spread your legs shoulder-width apart and perform normal squats. Having straightened, take a leg back. Repeat the squat, but retract the other leg.
Feet can be pulled back and to the side. In doing so, you tap the inside and outside of the hips. Repeat this exercise 30 times a day with each foot.
Lunges
Lunges are the second super exercise in order to make the hips beautiful and the buttocks round. Lunges can be done with or without extra weight. This exercise involves the gluteus maximus, inner and outer thighs. Lunges can be dynamic: from the position of the foot shoulder width apart, you take a step forward, bend your knee at an angle of 90 degrees, while lowering your pelvis to the floor. And there are static attacks: standing still, you raise the case.
What exercises are ineffective
All athletes in the world recognize squats as the most effective exercise for beautiful hips. Meanwhile, doing squats is not as interesting as, for example, pedaling on a stationary bike or lifting your legs up from a prone position. In the gym, you can also find simulators that suggest that while sitting you will do extensor exercises with your legs, pushing the load.
Of course, you can do anything you like, but when it comes to efficiency, there is nothing better than squats. Especially if the alternative are exercises in which you sit or lie down.
There are many varieties of squats: with a bar, a weight or dumbbells. Make a squat plan and follow it daily or every other day. Together with a balanced diet, you will achieve the desired result in just a month, and will no longer ask questions how to pump part of the thigh or elastic buttocks.