It is no secret that the lower half of the body is a problem area for the vast majority of modern women. How to get slender forms if you have too heavy a “bottom” that even a thin waist does not save? Effective exercises for the hips and buttocks will help to solve the problem. 20 minutes is the maximum length of time that you have to devote to training.
The easiest way to build legs and buttocks
If you do not want to delve into the peculiarities and nuances of performing exotic exercises, you can limit yourself to acquiring a pair of light dumbbells and get down to ordinary, classic squats and lunges.
To get the best result, you have to repeat each element twenty times, and then do the whole circle again, but not with empty hands, but with dumbbells, which will greatly complicate your standard exercises for the hips and buttocks. 20 minutes may seem like an hour, but after a month of such training you will see with your own eyes amazing changes in your body.
The standard circle consists of:
- 20 regular squats;
- 20 squats plie ;
- 20 squats "chair" (element of yoga);
- 40 classic lunges (20 forward and 20 back);
- 20 side lunges.
If you feel that you get tired quickly, take a short pause between repetitions.
How do celebrities train
If you are ready to perform any exercises for the hips and buttocks 20 minutes a day, try to create your own training program based on the fitness of famous singers, actresses and models. Any elements can be combined with each other in every possible way, the main thing is not to forget that you need to do a warm-up before class, and after that take at least a couple of minutes to stretch.
Professional celebrity trainers offer the following highly effective exercises:
- Jumping to the side. Stand straight, feet together, hands clasped in front of the chest. Lean forward, bending your knees, then push off the floor with your left foot and jump to the right. When landing, the weight of the whole body should fall on the right leg. Without pausing, immediately jump in the opposite direction. It is enough to provide a couple of minutes for this exercise for the hips and buttocks; 20 minutes of training with cardio elements will fly by.
- Squats with a weight. Stand with your legs wide apart and grab a heavy weight or dumbbell. Without lowering your shoulders, lower yourself into a classic squat so that your hips form a parallel to the floor. Hold in this position, and then straighten. Repeat 20-25 times.
- A bridge on one leg. The best list of exercises for the hips and buttocks invariably includes variations of the bridge. To perform this modification, lie on your back, bend your knees, rest your feet on the floor and stretch your arms at the seams. Lift the straightened right leg, then the hips, until the whole body turns into a straight line at the height of the left knee. Lower your hips without touching the floor, and repeat 20-25 times, then do the exercise with your left foot.
Conclusion
20 minutes of exercises for the hips and buttocks is the maximum time required to bring the problem areas in full order. Follow the principle of regularity and change the training program every 10-12 days so that the muscles do not have time to get used to the same load. After a month of daily classes, not only you, but everyone around you will be able to appreciate the impressive results of your efforts.