This simple, but intense and useful set of exercises will bring into an ideal state. It will help to bring the problem areas – buttocks and hips in shape.
Turn on your favorite music and perform each exercise for 2 minutes, four times a week for four weeks. But even the basic level guarantees you a reduction in volume in the hips and buttocks by 12 cm!
1. The lateral outflow of feet
The muscles of the thighs and buttocks get trained.
- Stand up straight.
- Legs in the knees should not bend.
- Perform alternate or 1 minute for each leg lateral ejection of pins, try to withdraw the leg as high as possible.
- Try to keep an intense pace.
- Hands should need to bent, chunks near the chin.
- The muscles are tense.
2. The plane
Trained by the buttocks and legs gets trained.
- Stand up straight, the right leg bent at the knee.
- Do the most swing with your left foot back and pull your arms out to the sides.
- Then pull the knee of the left leg to the chest, bending the leg.
- The body also tilts forward to the knee.
- Hands bend at the elbows, bringing clenched fists to his face.
- Then straighten the body, again bring the left leg back as far as possible and pull your arms out again.
- This will be one repetition.
- Make 10 to the left and 10 to the right foot for 2 minutes.
- If you feel that you can still – increase the number of repetitions on each leg.
3. Boxing with the twisting of the body
Trained by the hips, buttocks, hands.
- Stand upright, feet shoulder-width apart. Knees bent.
- Hands are also bent at the elbows, fists at the chin.
- Do movements with your hands simulating boxing, right side to the left, and left hand to the right.
- With the release of the hand, turn the body behind it and straighten the leg corresponding to the arm.
- Opposite support leg remains bent.
- The exercise gives a severe load on the hips, thighs in general and buttocks.
- In parallel, you work out the muscles of your hands.
4. Lateral outflows of the legs from the half-squat
Trained by the muscles of the thighs, buttocks and the press
This is a complicated version of the first exercise.
- Put your feet to the width of your shoulders.
- Make a thick and intense exhalation and sit down on the half-bent.
- Hands bend, put your fists to the face.
- Take a deep breath, lift your left foot and blow your foot to the side.
- Lower the leg.
- Then return to the starting position.
- Repeat with the right foot.
- You can perform the exercise with the right-left foot for 2 minutes.
- Make a series of movements first right, then left foot for 1 minute each.
- If you feel that in the physical form allows, increase the load.
- Do not forget about deep rhythmic breathing, because the exercise is very intense.
You can perform this complex both as a stand-alone and include it in your usual set of exercises. Regular execution guarantees you fast weight loss in the thighs, buttocks, and abdomen. If done carefully it will bring the muscles into a tone.
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