How to get toned hips fast
How we women want to be always slim, but the extra pounds gained during the holidays poison our lives. Therefore, there are techniques that help you quickly achieve results, and at the same time without harming your health. The main thing is to go towards the intended goal and you will succeed.
How to lose weight in the pope
Nature has ordered so that a woman can give healthy offspring and feed them. And this requires a lot of strength and energy. To avoid an imbalance in the body, fat, which is so necessary for the main function, is deposited on the abdomen, hips and butt. But not everyone is happy with this, especially when the priest becomes too big.
Therefore, it is necessary to perform a number of exercises:
- Plank. Legs spread apart in different directions in the jump.
- Climbing the track-step. The main thing in this exercise is to keep your back straight and watch your breathing.
- Raise your leg at a right angle in the Plank position.
- Raising the legs from a prone position using an elastic band.
- Exercise "Mountain". The muscle group works not only in the buttocks, but also the press.
- Curtsy. Remember to keep your back straight when completing the assignment.
- Raising the fifth point up and down. An easy exercise, but ideal for body shaping.
In addition to exercise and other physical activity, you need to take care of a healthy diet. If you do not change your usual diet, then all your work will go down the drain.
What is better to exclude from the diet:
- fried meat or fish;
- rich bakery products;
- milk chocolate and caramel;
- alcohol;
- foods high in salt and other preservatives;
- soda;
- snacks.
What products are required to include:
- steamed meat and slaves;
- oatmeal;
- baked apples;
- eggs, but not more than 5 pcs. in Week;
- cottage cheese, as it is rich in calcium and vitamins.
If you want to go to the gym, then opt for a bicycle, ellipse trainer and a stepper. They effectively help to fight excess weight not only in the buttocks, but also the whole body. The ellipsoid trainer has proven itself especially well.
How to tighten your hips at home
Tighten your hips at home you can easily and quickly, as long as there is a desire. But don't think that the result will appear on the first day. Only after 1 week of training will you be able to see the achievements.
Do the following exercises:
- Squat on one leg. Try to keep your balance and your back straight.
- Squats on one leg with dumbbells. Please note that the dumbbells should not be too heavy, otherwise you will not be able to keep your back straight.
- Classic exercise "Scissors". When completing the task, do not take your back off the floor, otherwise everything will be meaningless.
- Support to the wall at right angles. In fact, the exercise is not easy. Start with 30 seconds, then work your way up. Try to keep your back and legs at a 90-degree angle.
In addition to these exercises, you can follow the previous ones. Since when doing exercises, all muscles work and you will achieve the best result.
How to tighten up the ass
Tighten the muscles of the buttocks squats of various kinds will help. The exercises are simple, but give visible results in a week. Most importantly, do not forget about the frequency of training. Do it at least 2 times a day.
Squats should be shallow, keep your feet shoulder-width apart. Also, this exercise can be combined with leg lunges to the right and left. Don't forget about breathing. Squat as you exhale, rise as you inhale.
A small selection of videos will help you master the set of exercises and quickly master them.
