The most effective exercise for weight loss hips and buttocks

One of the most popular types of body workout at women - this exercise slimming thighs and buttocks. Features female body contribute to the accumulation of excess fat in this area. However, I want to look good every so struggle with additional deposits is always current.

The causes of excess weight

With age in the body start to undergo changes in metabolism. It is for this reason that the accumulation of body fat increases. In addition, if you add a sedentary lifestyle and improper diet, then we can say with full confidence that the appearance of wrinkles in the pelvic area is guaranteed.

At any age woman wants to look attractive to the surrounding men pay attention to it. Exercises for slimming thighs, buttocks and abdomen will help to quickly get in shape. If you keep practicing, then the reflection in the mirror will delight, as a consequence, improve mood and overall health.

Complex recommendation

In order to achieve the figure of your dreams, you need to devote time training constantly, not just a week or two. Regular classes will fit belly, hips and legs attractive.

Helpful Hints

• Try to exercise every day for at least 15 minutes. Then you will never have problems with excess fat.
• Exercise slimming thighs and buttocks, it is desirable to do in the morning period, but before the meal.
• In order to exercise not bored, turn yourself an easy, relaxing melody. So you will not notice how time flies.
• After you perform a full set of exercises, you can afford to relax, but not on the couch. Spread on the floor mat and lie down, or enter the bathroom with sea salt. Believe me, after such a relaxing muscle pain will not be felt.
• Proper nutrition - an integral part of any training program. Exercise slimming thighs and buttocks should be accompanied by eating a healthy, low-fat food.

How to make training effective

Do you want to exercise to lose weight thighs and buttocks was not just effective, but also a pleasure? Then remember the following tips:

• Custom positive, because it will depend on the mood of the final result.
• Do not miss a workout, if set to work, then do exercises regularly.
• Do not forget about the workout - this is very important for the muscles.
• In order to achieve results as quickly as possible, with the passage of time gradually increase the load.

to do a warm-up

To warm up exercises should not be difficult to pick up. It is done in order to have a little stretch your muscles and prepare them for physical activity. That is suitable for warm-up:

• At home, the best option would be jumping rope.
• Running in place for 10-15 minutes.
• Squats.
• A few minutes of training on a stationary bike (if any).

The most important thing - the warm-up exercises should not be heavier than the main, or the next day, the muscles will ache so much that you no longer want to do.

The complex of exercises for weight loss buttocks and thighs

The following exercises will help in the home quickly form elastic gluteal muscles and thighs to give an attractive appearance.

1. Lunges. Starting position - standing straight. Hands placed at the side, keeping your back straight. Recline one leg so that the other was bent at the knee. In this position perform squats 10-15 times, then change legs. During the exercise, try to stretch not only the gluteus and thigh muscles, but also the stomach. Squats give excellent results in the correction of the whole figure.
2. For the next exercise you will need a regular chair. Get on your knees and hands, grasp the back of it. Next alternately allot legs back, straining with the muscles of the buttocks. First 15-20 times one foot, then the other.
3. Spread comfortable rug and kneel, bend your arms at the elbows and rest against them. Exercise is to pull the sock as high as possible, the leg must be bent at the knee. It trains both gluteal muscles, and pelvic.
4. Lie on your back, pull your hands straight, knees bent. Not looking up from the floor and toes, begin to slowly raise the body as possible. In carrying out this exercise for slimming the hips and buttocks, you also will find a flat stomach.

It should be noted that the simple exercises to strengthen the buttocks can be done not only at home but also while sitting at work, at the bus stop. Just open and close them. Believe that the effect does not make long to wait.

Sports directions

About a beautiful figure absolutely every girl dreams of. If you want even more quickly achieve the desired result, if you do a little home workouts, then you can do sports.

An excellent embodiment are the following directions:

• The daily running (morning or evening).
• Inline Skating (mix business with pleasure).
• Swimming (promotes weight loss of the whole body).
• Skiing.
• Dancing (excellent exercise, which has a positive effect on your figure).
• Bicycle.

Sports in conjunction with proper nutrition will help you find the figure of dreams. Problems with excess fat will never occur, and the elasticity of your buttocks and thighs can only envy. In addition, the sport has a positive effect on health - improves blood circulation and the heart, normalizes metabolism.

Classes at the gym

Exercises for quick weight loss hips and buttocks will bring more effective results if the exercise at the fitness room. If you have the time and opportunity, then decides without hesitation. The huge advantage of training in the gym is that you attach to a coach who individually develop a special program for weight loss exercises. Moreover, group exercises elevate mood. You will have no desire to lie down on the couch, because you want to show the rest of the audience that you have the willpower.

If a class at the gym you're satisfied, then pay special attention to the following areas:

• Step aerobics. This type of training has appeared not so long ago. But today many women visit the step aerobics, to make up your thighs, buttocks and stomach. This direction is considered to be the most energy-consuming, it helps to quickly get rid of excess weight.
• If for some reason you do not stand a strong physical exertion, then you can go take care of water aerobics. It does not cause fatigue, the water dissolves excess fat deposits. In addition, you can practice at any age the sport.
• Classes at the degree - a specially designed stage to perform exercises. Convenient because you can adjust the level of impact on certain groups of muscles. For example, you can easily direct all our efforts on slimming the legs and buttocks, and thighs - exercises on the degree result is achieved very quickly.

A balanced diet

Thighs and buttocks has always been the most problematic area in women. If you start to gain weight, especially body fat start to appear exactly in the pelvic area.

The principle of a balanced diet is that you have to give up entirely on the use of certain products in conjunction with exercise.

What can not be used in the diet:

• Chocolate (pastries, cakes, sweets).
• Any baked strictly forbidden (allowed a small amount of black bread).
• Smoked and too fatty food.
• From the fruit is recommended to limit itself to the use of grapes and bananas.

What you can eat:

• Cheese.
• Watermelon (in summer time).
• Lean meat.
• Mushrooms.

During any diet, especially when combined with exercise, be sure to use water in a larger amount than usual. Especially good to drink green tea, as it burns calories very well.

Summing up

We decided to bring her figure in order? Then, the above effective exercises for slimming the hips and buttocks - just what you need. Remember that in conjunction with the training you need to eat right, but in this case the result will be visible very soon.

What do we have to do:

• morale to achieve results.
• Always do the exercises.
• Sticking to a diet.

Beautiful, firm buttocks and hips - it is possible, if strictly follow the recommendations and advice. Begin to deal with today - and your reflection in the mirror will only please.