Exercises for hips and buttocks

For many women, the thighs and buttocks are by no means a matter of pride, but a problem zone that pours ahead of everything else. However, even if problems of this kind are not known to you, you can maintain the tone and elasticity of these elegant places only by regular training: no diet will pump your muscles and relieve you of flabbiness. In addition, tightened buttocks and hips incredibly increase the attractiveness of female representatives! There are simple exercises for the hips and buttocks, allowing for a long time to maintain the attractiveness of the forms.

Running for hips and buttocks

If your main problem is the accumulation of fat deposits, then you should turn to running. There is no fundamental difference in whether you will run on the street or on a treadmill - unless running on a natural ground less injures the ankle and knee joint. In any case, no matter how you decide to run, it is important to always use good sneakers, better - high, to the ankles, with quality damping. This will save your joints.

So, to lose weight in the legs and buttocks from running, you need to perform a number of simple rules:

  1. Run at least 3 times a week, each time for 30-40 minutes. To begin, of course, it is possible with 15-20, but only prolonged training really leads to fat burning.
  2. Before jogging, drink a cup of natural coffee without sugar and cream - this is a natural fat burner, working in conjunction with the exercises.
  3. Do not run at the same pace: accelerate, go on walking, alternate running speed, use gradients - diversify activities.

The more often you organize yourself jogging, the better the result will be. To bring the hips into tone, this method is also good, but it is better to create a beautiful form by exercises.

Aerobics for hips and buttocks

Now in any fitness club you will be offered lessons for hips and buttocks - step aerobics. Of all the types of aerobics, this one proved to be the most effective way, however, he is also the most energy-consuming. In this case, the occupation is built on the rise to a special step - step, which allows you to increase the load on the problem areas and defeat them much faster. This technique is good for active women, who love dynamic pursuits and are quite hardy. Such fitness for the hips and buttocks also gives the overall effect: the figure will become slimmer, sleeker and more beautiful, and the muscles will come into tonus.

To get quick results you need to visit the fitness club at least 3 times a week, and on those days when you are engaged, organize yourself a protein diet , for accelerated muscle recovery.

Charge for thighs and buttocks

If you do not have a lot of free time, the best program for the hips and buttocks is to perform as a morning exercise. Here everything is simple:

  1. Warm-up: running in place for 1-2 minutes, or jumping rope (the same number).
  2. Classic sit-ups (taking the pelvis back, to the angle in the knee 90 degrees) - 3 sets of 15 times.
  3. Classic attacks - 3 sets of 15 times for each leg.
  4. Makhi feet - - 3 sets of 15 times for each leg.
  5. Stretching: sitting on the floor legs to the sides, alternately stretch to the right leg, then in the middle, then to the left.

This charge can be performed every day or every other day, it will not take a lot of time, but it will give a beautiful shape to the buttocks and hips.

Complex for hips and buttocks

It will be most effective to use all these techniques at the same time: to do exercises in the mornings, and alternate jogging and aerobics in the evenings. With this enhanced effect, you will notice the first bright results in 2-3 weeks.