Exercises for the "pear" figure at home

Narrow waist and wide hips are obvious signs of the figure "pear". To cope with the problem areas, you will have to work hard and work in two ways: to exercise and eat right. The main areas of work are hips, buttocks and abdomen.

Diet for the figure type "pear"

It is noticed that women with this type of figure are more sensitive to different stress situations, so they often seize a bad mood with goodies. Diet in this case should be low in fat, not more than 30% of the total caloric value. Include dairy products, poultry and lean meats and fish in the diet. You need to try every day to eat fresh fruit , but not sweet, and vegetables with lots of fiber.

How to lose weight in the legs, if the figure - "pear" - exercises

Losing weight in the lower part of the body is difficult, so it will take a lot of effort. To achieve good results you need to practice regularly, at least three times a week. Popular for home exercises for the figure "pear":

1. Makhi . It is necessary to stand on all fours and the left leg, bending at the knee, lift up, not touching the floor. It is important to try to stretch the leg, as high as possible. In order not to injure the spine, you need to make sure that your back does not bend in the lower back. Each foot you make 15 times.
2. Squats . The female figure of the "pear" type needs pumping the buttocks, and this exercise is considered the most effective for this task. Put your feet on the width of your shoulders, and in your arms at the chest level, hold the dumbbell. On inhalation, slowly sit down to a level where a right angle is formed between the burs and shins. It is important that your knees do not go over the toes of your feet. At the lowest point, it is recommended to stay for a few seconds and slowly rise up on exhalation. Do 10 repetitions.
3. The falls . Put your feet on the width of your shoulders, and in your hands, keep dumbbells . With your left foot, take a step, shifting the load forward, and leave your right foot in place, but just stand on your toe. It is necessary to sit down so that the knee does not go over the toe of the foot. Return to the starting position, make the next attack. You need to make 15 times each leg.
4. Plieu. The legs should be wider than the shoulders so that the socks are pointed in different directions, and in the hands take a dumbbell. On inhalation, you need to slowly lower to a right angle in the knees to feel the tension in the buttocks. On exhalation, go up. Do 15 repetitions.