A set of exercises for weight loss effective exercises for slim hips and buttocks

Fitness trainers are never advised to limit the complex of losing weight only to exercises to reduce the volume of the hips. Fat layers are dispersed throughout our body, so they need to be expelled from the abdomen, arms, buttocks, and, of course, legs. However, the maximum amount of fat is retained by the cells of the lower body itself. Because of this, exercises for weight loss hips usually form the basis of a fitness complex for weight loss. What should be done to quickly achieve the effect in women?

General recommendations

• Charging. Exercise regularly. Do not limit yourself to going to the gym twice a week. It is much more effective to choose a gymnastics complex that you can easily perform at home. And work on yourself daily.
• Exercise at the same time. It is advisable to choose a convenient interval of 20 minutes, daily accustoming your body to give all the best. As practice shows, the effectiveness of classes in the "regime" is higher than when there is free time.
• Do not eat before class. Effective exercises for weight loss are aimed at burning and removing fat from the body. If you previously ate something, the body will spend exactly the calories received, and not its own fat reserves. Therefore, the best time to lose weight is morning: just getting out of bed, drink a glass of water and go to work out.
• Warm up the body. Any exercises for slender legs, whether it is a stretching or a power complex, will be much more effective. Jump in place, dance, cheer up! Improve your mood and work out more productively.
• Breathe deeply. To remove fat from the inside of the thighs, the external “ears” and buttocks must be supplied with oxygen. It is the only natural “fat burner” that does no harm. Inhale deeply to saturate the blood with oxygen and exhale while stretching. When working in the power complex, you do not need to hold your breath.

Sets of exercises for correcting legs

These leg exercises at home will help you correct an exciting problem area.

Against the “ears” on the hips

Perform exercises for breeches should be 8-10 times each. During the training, do 2-3 approaches, alternating movements.

1. Squats. Correct the general shape of the legs, tone the buttocks. Recommended as a warm-up for warming up muscles. Spread your legs, arms - on the waist or wrap behind the head, hold your palms with a lock. With a flat back, squat to the floor, pressing your feet tight to it.
2. Incomplete squats. Improve the shape of the buttocks. Squat only half, hold the body in a low position for a couple of seconds.
3. Lunges. Work directly on the breeches. Standing, step forward with one foot. Transfer the weight of the case to it and lower as low as possible. The back leg is on the toe, her knee is straight. Repeat with the second leg.
4. Mahi lying on his side. Perform the upper and lower legs. Lie on your side, strain your legs. Make low swings with your upper leg. Then bend it at the knee, put it on the floor in front of the lower leg. Perform the swings with the second leg. Turn to the other side and do it again.

For the inner thigh

The inner thigh always excites girls. Do at least 10 times in 2-3 approaches each exercise.

1. Wide squats. Spread your legs wide apart, spread your socks apart. Slowly sit down, hold up, get up. Keep your back straight.
2. Plie. Stand up, put your heels next to it, climb on toes. If it is difficult to stay in this position, perform near the wall. Sit down, hold up and get up.
3. Ball squats. Spread your legs, squeeze the ball between them above the knees. Tighten your hips, squat slowly while holding the ball. Again linger in the lower position, rise.
4. Ball squeeze. Lie on your back, bend your legs and squeeze the ball between your knees. Squeeze it for 30 seconds, straining your hips. Relax and repeat.

For the back of the thigh

Perform exercises 12-15 times.

1. Deep squats. From a standing position with his hands on his belt, sit down deeply, without lifting his heel off the floor.
2. Mahi back. Kneeling with a flat back, straighten one leg back, perform swings, keeping it perfectly even. Repeat with the second leg.
3. Mahi lying. Lying on your stomach, raise straight legs in turn or together.
4. Mahi with a bent leg. Lying on your stomach, bring your hands under the chin, bend one leg in the knee. Perform her small swings up. Repeat with the other leg.

How to make the complex more effective

In order for the exercises for weight loss of the buttocks and hips to bring greater effect, pay attention to your diet and drinking regimen. No need to go on a diet, it is enough to exclude buns and other buns from the diet, limit sweets and forget about fatty, fried foods. There should be plenty of water in daily consumption: 1.5-2 liters of drinking, still water. It will help normalize the metabolism and provide intensive excretion of fatty decomposition products from the body.

As you can see, hips do not need much effort to lose weight. Only regular physical activity and proper diet!