Flabbiness of the skin on the inner surface can develop into a real problem, serious complexes about the beauty of the legs and extra pounds. An active lifestyle, grueling workouts, natural physical activity - nothing copes with problem areas of the figure better than the right exercises for the inner thigh. This is a separate training system aimed at stimulating certain thigh muscles that may not be involved at all in everyday sports.
How to tighten the inner side of the thigh for a woman?
Regular exercise will help get rid of cellulite, restore youth to the skin on the inner thighs. The main thing is to follow a few rules:
- Training should take place regularly, with a constant but gradual increase in intensity.
- It is important to perform a set of exercises at least three times a week, otherwise the desired effect will not be achieved.
- Do not strain your muscles beyond measure - you risk injury.
- Alternate exercises, introduce new ones, temporarily exclude those that are already especially easy. So it will be more difficult for the body to adapt to changes, and the effectiveness of training will increase.
A set of exercises at home
If you do not have the opportunity to carve out a couple of hours of free time for exercising in the gym, and problem areas of the thighs require urgent intervention, then organize effective home workouts for yourself. Subject to regularity and self-control, you can achieve no less tangible results than in the gym. Just do not immediately start complex physical exercises.
To make your home workout not very exhausting and as effective as possible, start it with a little warm-up. So you prepare problem muscle groups for the main part of the workout, avoid unpleasant injuries, accidental sprains. For a warm-up, jumping rope or a short run on a treadmill are great. A warm-up will set the right mood and tone for the body, push it to intensive fat burning. After it, proceed to the main exercises of the complex.
Wide squats
In terms of efficiency and energy consumption, only a few exercises can compare with wide squats, or Sumo squats, as they are often called by fitness trainers because of the maximally spread legs. When performing such squats, the main load falls on the muscles of the inner side of the thigh - the quadriceps, and with them the zones of the back and buttocks are indirectly worked out.
Turn your legs out to the sides with your knees out as wide as possible. It is desirable that the angle of rotation of the socks is 50-70 degrees, but at the same time you can squat without losing balance. Keep your back perfectly straight, if not possible, then bend it a little, making the spine more rounded. Slowly bend your legs and squat as deep as possible, then just as smoothly rise.
Remember that the spine should remain straight and not curved. Make movements, avoiding sharp attacks - smoothly, carefully. When you feel that you have mastered this exercise, complicate it with a load - dumbbells - and do squats, holding it alternately in each hand or both at once. This exercise should be done for 1-2 minutes in 2 sets with a half-minute interval.
Squat "Plie"
Another useful exercise to maintain the elasticity of the thigh muscles and strengthen the buttocks is the Plie squat. To perform it, straighten up, spread your legs wide. In this case, the socks should look outward, and spread the heels. Without bending or twisting the spine, try to sit as low as possible - until the tension of the thigh muscles becomes a little painful, and the line of the hips itself is parallel to the floor line.
When you reach the bottom point, sharply squeeze your buttocks and quickly straighten up, making sure that the spine remains as straight as in the starting position. You need to perform squats for 1-2 minutes in two sets with a half-minute interval. After a few workouts, you can complicate the exercise by picking up dumbbells with a weight that suits you.
Squat with ball
To increase the effectiveness of squats, use additional elements when performing exercises. An excellent assistant during physical training will be a gymnastic or ordinary ball. The main thing is that it is not very large, and it is convenient to hold it with your knees. Spread your legs shoulder-width apart, and hold the ball tightly between your knees or a little higher.
Try to sit down as far as possible, linger at the bottom point and gently return to the starting position. Perform squats for 1-2 minutes in two sets with a half-minute interval. After a few workouts, you can add another minute set. It is better to squat and lift in two counts, so the exercise will be more rhythmic and dynamic.
Effective exercises in the gym
If you have free time and are not sure that you can organize an effective home workout, do exercises for the muscles of the inner thigh muscles in the gym or alternate them with independent ones. By following the advice of a fitness instructor and choosing the right equipment, you will notice a positive trend in the state of problem areas after just a few weeks of training.
Flattening the legs
The simulator for reducing the muscles of the legs is called the "bringing machine." With it, you will achieve not only strengthening the muscles of problem areas, but also make the hip lines smoother, rounded. The general condition of the body will also improve, posture and gait will be corrected. Performing exercises on the adducting machine is based on the fact that you need to overcome resistance and try to move your hips as much as possible, which are initially widely separated.
Be careful about choosing the weight of the weight and adjust the width of the seat correctly - you should feel a slight muscle stretch well. Keep your back straight, firmly pressed against the back of the simulator, bend your knees, and place your hands on the handrails. As you inhale, spread the rollers to the sides, hold for two counts, and as you exhale, bring your hips as close to each other as possible. Perform the exercise in 2 sets of 10 reps at a time with a short break, gradually increasing the load.
Leg curl
Another useful exercise for strengthening the thigh muscles is to work on the leg flexion and extension machine. To perform it, sit comfortably on the seat, tightly pressing your back against it. Lower your hands under your hips - on special handrails that will help you maintain balance, and rest your feet on the rollers. Try to straighten your legs and lift the roller up with the effort of the femoral muscles.
Ideally, the legs should be fully extended. Hold them in this position for one or two counts, and then slowly lower them down to the starting position. Perform the exercise in 2 sets of 7-10 flexions at a time with a pause of 30-40 seconds. When the load becomes easier, enter the third set, but with fewer extensions, or increase the time of holding the legs in the maximum extension.
One of the most effective and buttocks is lunges. It gives more flexibility, mobility to the hip joints, improving the overall muscle tone and appearance of the legs. To perform, take one dumbbell in each hand with a weight that you consider optimal for yourself. Take the widest possible step forward with one foot, moving the main weight of the body onto it.
Gently squat down on your front leg without slumping or arching your back. The knees should not be bent more than 90 degrees, and the front thigh should remain parallel to the floor line. Check that the back knee almost touches the floor. To return to the starting position, gently stand up from the squat, leaning on your front foot, and put your forward leg back. Repeat the exercise with the other leg. Perform lunges in 2 sets - 10 repetitions on each leg.
Video exercises for weight loss of the inner thigh
This video lesson from a professional fitness trainer will help you organize a home workout correctly, tone the muscles and appearance of the legs, and also choose effective exercises for the hips:
You will need
- - massage oil;
- - essential oil of sweet orange;
- - ankle weights;
- - algae for wrapping.
Instruction
You can't do without special exercises for the inner thigh. If you are far from and, start with simple exercises.
Lying on your back and pressing your lower back to the floor, bring and spread your legs, bent at the knees at a right angle. Control the tension of the muscles in the area being worked out. Do 2-3 sets of 15-20 reps. Do the exercise every other day. After 1-2 weeks of training, put weights on your legs, so the exercise will be more effective.
Perform squats with your feet shoulder-width apart. Focus not on socks and on heels. You should feel tension in the back and inner thighs. Do 1-2 sets of 10-15 reps.
If you have the opportunity to visit the gym, do not neglect the simulator on which you can perform leg reduction. Don't be afraid to pump your inner thighs. Set the weight to 20-25kg and do 20-25 reps. Try to completely turn off the calf muscles during the exercise. To make your workout more intense, don't add weight, but increase the number of repetitions.
The muscles of the internal look beautiful if they are sufficiently elongated. Do stretching exercises regularly. If you sit down, do it every day with a preliminary warm-up of the muscles.
Very effective inner thigh yoga. Incorporate a few asanas (e.g. lotus pose, camel pose, star pose) into your daily workout and these muscles will be constantly toned.
The inner thighs are prone to cellulite. If you eat unbalanced, lead a sedentary lifestyle, and you have a sedentary job, metabolic processes in the tissues of this zone slow down. This inevitably leads to the formation of "orange peel" and flabbiness. Regularly arrange spa treatments in, focusing on the hips.
Use a soft scrub, such as sour cream with coarse salt. Such a tool will have a draining effect on the inner thighs and make the skin more even. After peeling, apply with light stroking movements any massage base oil to which 5-7 drops of sweet orange essential oil have been added.
Seaweed wraps are very effective for tightening the inner thigh. Buy sheets of kelp from a cosmetic store, soak them in warm water, apply to your thighs and wrap with cling film. After an hour, remove the algae, take a contrast shower and apply a moisturizing body lotion to your skin.
For many of the fair sex, the inner thigh is a problem area. If in cold weather flabbiness of the skin is not visible, then in summer this problem can interfere with wearing short outfits. The lack of muscle tone and excess volume lead to despair of many women and girls, and in order for the shape of the legs to be perfect by the summer, you need to regularly train the inside of the thigh. Let's talk in more detail about what exercises are effective for this problem area.
How to tighten and pump up the inner thigh muscles
The attractiveness of the legs erodes over the years if you are the owner of too thin skin or weak muscle tissue on the inside of the thighs. Walking or running in ordinary life does not affect this problematic area, which leads to the accumulation of fat, weakening of muscles, and the appearance of cellulite. Sports exercises do not always affect the capricious zone, so when choosing strength training, make sure that it includes physical activity for weight loss of the legs.
Before starting to work out the muscles of the legs, you must first get rid of excess weight, otherwise even hard training will not give the desired result. Work with the inner thighs includes classes on the treadmill, orbitreks, steppers, squats in the Smith, squats on the Hackenschmidt machine, classes with the Thigh Master leg expander and other exercises, which will be discussed a little later.
Intensive weight loss without a power load and proper muscle development will certainly lead to the formation of sagging skin on the inside of the thigh. In the same place, fat is easily formed, similar to the fat fold on the abdomen. To make the shape of your legs perfect, it is not necessary to contact a trainer - comfortable home conditions are even better for this.
To pump up the muscles of the inner thighs at home is to give them beauty and improve blood circulation in the intimate area, strengthen the genitourinary system. First, let's look at the rules that professionals advise to follow when practicing at home:
- The set of exercises includes 2-3 types.
- You need to work out each leg separately.
- The number of repetitions is maximum.
- Increase reps with each workout.
- To increase the load, it is advisable to use dumbbells with a small weight.
- A set of exercises begins with a warm-up, for this, running, jumping rope, squats, swinging arms and legs are used.
- Classes are held regularly.
A set of exercises for training at home
Plie squats
This type of squat is effective for the inner thigh and strengthening the gluteal muscles. Place your legs wide, turn your socks 120 degrees. Keep your back straight, slowly squat while inhaling until your legs are at a 90-degree angle. Lock in, exhale, and then return to the starting position, but do not straighten your knees. Do 4 sets of 15-20 reps.
Hip abduction
This exercise works several muscle groups at once. Stand straight, take your left leg to the side. Pull the left sock towards you, tighten the press. Stretch your straight arms forward, fingers crossed in the lock. As you exhale, lift your left leg, while inhaling, lower it, but do not touch the floor. Perform 2 sets of 15 swings for both legs.
Scissors
This exercise will help reduce subcutaneous fat in the inner thigh, remove fat from the "ears" and pump up the muscles of the buttocks. Lie on your back, place your hands under your buttocks to support your back. Make sure that during the exercise, the lower back does not come off the mat. Raise your legs 8 cm, make vigorous swings, reminiscent of the work of scissors. Then, for a count of 10, lower your feet to the floor. After a second pause, repeat 3 more sets of 10 times.
Lunges to the side
The medial group of muscles of the hip region works here and blood flow in the “riding breeches” area increases. Do this exercise with dumbbells to strengthen the inner thigh muscles if you wish. Stand straight, put your feet together. Take a step to the side with your right foot, then sit down on it. The left leg remains straight. Press the inner arch of the foot firmly to the floor, with the strength of the muscles of the supporting leg, go back. Perform 10 lunges with each leg.
Leg extension
This exercise is called stretching. It allows you to work out the muscles of the inner thigh. Sit on the floor, spread both legs apart without bending your knees. Tilt your torso forward, touching your toes with your hands. Hold for 15 seconds, come back. Do not stretch to the point of pain. During all movements there should be no discomfort. Repeat the stretch 10 times.
Mahi legs
Mahi is a workout for the inner thigh. Many are familiar with swings to the side since school physical education lessons, but behind the seeming simplicity lies the benefits for creating slender legs. Stand sideways to a support (chair, wall, sports wall). Tighten your stomach, keep your back straight, do not tilt your shoulders to the side. Swing your legs to the sides, like a ballerina at the barre. When you reach maximum height, lower your leg without touching the floor. Repeat 10 swings with each leg.
Martin
This is a classic for strengthening the buttocks and the ability to pump up the muscles of the inner side of the thigh. Stand on your right leg, and bend your left at the knee. Place your left foot in front of your right knee. Slowly straighten your left leg, moving back so that the pose looks like a swallow. Slowly, without jerking, bring it back. Perform the "swallow" for each leg 10 times.
Video: How to remove the ears on the hips at home
In order for the loads in individual exercises to burn fat to give the expected result, the training program must be performed correctly. If you do the exercises yourself, then look at the photo, which shows the correct postures. But it is better to strengthen the inner side of the thigh with videos that show the movements in detail. See in the program “Everything will be good” exercises from Anita Lutsenko, how to remove the hips:
Workouts in the gym
Strengthening the inner thigh will go faster under the supervision of an experienced trainer in the gym. Great help in this special simulators, barbell, dumbbells. We present 4 effective exercises to reduce fat on the inside of the thigh.
- Reduction of legs in the simulator. This is an exercise that is hard to go wrong with. Its execution is based on moving the legs to the center of the body with the help of a special simulator. The hips are initially at a distance from each other, and it is easy to pump up their inner part, overcoming the resistance when they are compressed. To get the maximum effect, spread your legs without bringing them to the starting position. Perform 15-20 compressions.
- Leg extension on the simulator. The main goal of the exercise is pumping and burning fat of the lateral and frontal muscles of the thigh. Here, follow the technique of execution, because during the extension of the legs, the knees are heavily loaded. Take a seat on the simulator, rest your shins on the rollers, keep your knees at an angle of 90 degrees. Grasp the handles on the sides of the machine with your hands to keep your back still. Inhaling, straighten your legs, fix at the top for 15 seconds. Extend your knees gradually as you exhale. Repeat 10-15 times.
- Squat with dumbbells. This exercise has another name "sumo squats". It is done with weights, with one dumbbell or kettlebell, in order to develop the muscle mass of the thigh and remove excess fat. Set your feet wide, turn your feet in different directions. Take the weight with both hands, hold it parallel to the body below. Keep your back straight as you bend your knees. When the knee joint is bent to 90 degrees, then linger for 10 seconds, and smoothly, without jerking, come back. Repeat squats 15 times.
- Wide bench press. This exercise, in addition to strengthening the inner thigh, develops the gluteal muscles. It is performed on a special simulator with a platform. Place both feet on it, wide apart, turning the feet 45 degrees. As you move the platform down, inhale and bend your legs to 90 degrees. Then push up the platform as you exhale, without bringing your knees together, tightening your buttocks a lot. The pace of execution is 2 seconds down, 1 second up. Perform 15-20 presses, at the end do not get up abruptly from the simulator.
Fitball exercises for the inner thigh
Fitball exercises will help to remove fat from the inside of the thigh. The effect can be achieved in 20 minutes of training 3-4 times a week. Consider popular exercises.
- Flattening the legs. Lift both legs up while lying on your back, then place the ball between your thighs. Press your muscles on the fitball, counting to 10, then relax. Do 25 repetitions.
- Tilts to the side. Lying on your back, grasp the ball with the soles of your raised legs. Tilt alternately in different directions without touching the floor. The shoulder girdle remains motionless. Do the slopes 15 times in different directions.
- Standing squats. Take dumbbells in your hands for weighting, put your left foot on the fitball. Slowly squat down, bending your right knee. Lock in, then slowly rise. Do 15 squats for each leg.
Stretching exercises
Stretching the inner thigh will increase flexibility, develop joint mobility. These are smooth movements that are performed in a slow rhythm. During stretching, fix in each position for 30 seconds. This type of training is considered effective:
- Butterfly. This is a special exercise, the essence of which is the account of bringing and breeding the hips to the sides. It is better to perform it with an expander, then all the muscles of the body will be involved. With a straight back, sit on the floor, bend your knees, then bring your feet together. The closer the feet are to the body, the greater the load on the hips. Slowly lower your knees to the floor without changing the position of your feet. Pause at the point of maximum stretch, then bring your knees back. After 5 seconds, start the exercise again. Do 15-20 stretches.
- Leg-split. To perform transverse twine, practice. But it doesn't hurt to try to make the inner part of the thigh more elastic. Sitting on the mat, spread both legs wide apart. With a sliding motion, transfer the weight of the torso to the hands, tilt it forward. Raise the pelvis, resting your hands on the floor, then slowly sit on the transverse twine. Do not cause yourself discomfort - do not allow pain! Return carefully.
- Half twine. Take a wide lunge forward with your left foot. Put your right knee on the floor, rest your hands on the floor. Get low enough to the floor to feel the stretch. The foot of the left leg must be further than the knee. Lock in this position, then come back and switch sides. Perform 5-7 repetitions in different directions.
What simulator is used for the inner thigh
An excellent trainer for the inner thigh is the Thigh Master, which is used both at home and in the gym. It takes up little space, and is designed to work out several problem areas of the beautiful half of humanity: buttocks, chest, hips. We also note the professional Smith and Hackenschmidt simulators, with the help of which it is easy to strengthen the muscles of the inner thighs in the gym. With their help, it is easy to do bench presses and squats.
Exercises for lifting the thighs are not able to solve serious problems with the figure, so it is so important to start their implementation already at the first changes and even before them - for prevention purposes. However, in combination with other measures, they are effective at any stage.
General Rules for Performing Hip Lift Exercises
- Starting a workout, no matter how short it may be, you should perform several exercises for a slight stretching and warming up of the muscles: turns and tilts of the head, rotation of the arms, rotation of the shoulders, tilts of the torso to the sides and forward - back, arches of the back back, etc. About 10 minutes is enough to warm up.
- During the exercises, it is necessary to breathe correctly: inhale through the nose while exercising, exhale through the mouth while relaxing. You can't hold your breath.
- A bottle of clean water without gas should always be at hand.
- The optimal training time is 20-40 minutes, not including the warm-up.
- Regular practice is very important. It is enough to practice three days a week, but not for one month, but for a long period. This is the only way to achieve visible results. After gaining the desired shape, you can switch to a maintenance mode of training, leaving two half-hour workouts per week.
- The load must be increased gradually. For a beginner, 10-15 minute sessions are enough, which are subsequently extended to 20-40 minutes. Unbearable loads in the first week of training will not lead to anything good. The benchmark that you should rely on at the end of the lesson is a pleasant fatigue.
- Indicative program: 3 sets of 10 reps for beginners, 4 sets of 15 reps for intermediate and 5 sets of 20 reps for professionals.
Even the complete absence of excess weight does not guarantee the absence of sagging muscles of the inner thigh. In this area, age is reflected very clearly, but patience and work can correct this situation.
- 1st exercise
Starting position: feet shoulder width apart, socks to the sides.
Squat while inhaling, return to the starting position while exhaling. You need to do 50 such squats if you are not a beginner.
- 2nd exercise
Starting position: crouching with legs wide apart.
Alternately raising each leg to the toe without changing the position of the body.
- 3rd exercise
Starting position: lying on the right side, propping the head with the right hand, the left hand on the waist or opposite the body.
Raising the left leg as high as possible while inhaling, slowly lowering as you exhale. A similar exercise is performed on the other side.
- 4th exercise
Starting position: lying on your back, legs raised up.
Legs close and open like big scissors. Another version of this exercise is the alternate abduction to the side of one or the other leg. If you turn your socks to the sides, then not only the inner, but also the front surface of the thigh will work.
Exercises for tightening the muscles of the thighs in front must be included in the general complex, even if so far the problem exists only on the inside.
- 1st exercise
Starting position: standing, hands on the belt, the right leg is slightly bent at the knee for better balance, the left leg is bent at the knee and raised.
The left leg smoothly stretches forward in extension. If this exercise is difficult for you to perform, you can use a chair as a support. Similarly for the right leg.
- 2nd exercise
Starting position: the left leg is put forward, hands rest on her thigh.
Lunges on the left knee forward.
- 1st exercise
Starting position: standing on the right knee with the left leg raised parallel to the floor.
Bending the left leg at the knee with pulling the heel up.
- 2nd exercise
Starting position: feet shoulder-width apart, stomach pulled in.
Squat with raising your arms up while inhaling, returning from the starting position while exhaling.
- 1st exercise
Starting position: lying on the left side with the left arm extended forward, the right arm near the body.
Raising the right leg as you inhale up, lowering it down as you exhale. Likewise for the left leg.
- 2nd exercise
Starting position: lying on the left side, the left leg is straight, the right one is bent at the knee.
Raising the left leg up as you inhale, lowering as you exhale. Similarly for the right leg.
These exercises are very simple, it is more difficult to organize yourself, keep regularity and do not forget about the need for an integrated approach to solving the problem. At the same time, it is necessary to combine not only different types of exercises: exercises for tightening the thighs, etc., but also not to neglect massage, hardware procedures, and also adhere to proper nutrition. And remember that water wears away stone!
Tightened and elastic gluteal muscles adorn absolutely any female figure, regardless of age. And if earlier women did not always have time to take care of silhouette correction, today more and more women are finding a window for home workouts in their schedule, the purpose of which is not only to pump up the ass, but also burn as many calories as possible.
Strong and strong buttocks always look seductive. They allow every woman to feel confident and attractive at absolutely any age, to catch the admiring glances of men. And if it seems to someone that for homework you need to have a huge amount of time at your disposal and make a lot of effort, they are wrong - everything is much simpler.
Raising and pumping up the fifth point is useful for every woman, especially office workers. Sitting at a computer for a long time leads to relaxation of the muscles of the buttocks, which negatively affects the appearance. The most depressing condition of the ass is reflected in the mood of the fair sex with the onset of the beach season.
In order to feel confident always and everywhere, it is necessary not only to perform exercises, but to do a special complex designed to create an elastic, beautiful, tightened fifth point.
Training is an important component of a set of measures to create a seductive silhouette, but only when morning runs and nutrition are not ignored. The ration needs to be reviewed. Otherwise, you will have to forget about the ideal figure forever.
To become the owner of truly chic forms, you must follow the four golden rules:
Eat plenty of protein
Protein is a powerful natural fat burner that suppresses appetite. This means that protein intake helps shed excess fat and also significantly reduces cravings for snacking, which allows you to reduce portions. An excess of incoming calories is an obstacle to muscle tightening. As recent studies have shown, a person who consumes one gram of protein for every kilogram of his body weight calmly tolerates a decrease in daily calorie intake by 441 kcal, and loses from 3.5 to 4 kilograms of pure fat per month. To make sure you get enough protein in your diet, include nuts, soy, fish, poultry, and beef in your daily menu. These foods are rich in protein.
Eat more whole grains
They are rich in antioxidants, minerals, vitamins, fiber and other important elements. Whole grains are the second most important products that allow you to tighten and pump up various muscle groups, including the gluteal ones. They slow down the digestive processes, reduce the concentration of sugar in the blood and, with regular use, help get rid of fatty subcutaneous deposits. US health food experts recommend eating 3 to 5 servings of whole grains daily.
Limit your intake of carbohydrates and fats
The excess carbohydrates that enter the body are not excreted, but are converted into fat, which is deposited in the subcutaneous depot. The exception is fibrous carbohydrates, which differ from the usual long-term digestion process with high energy costs that feed muscle tissue. They are found in whole grains, legumes and vegetables, but are recommended for consumption in the morning. Before and after training, you should eat complex (slow) carbohydrates, which allow you to provide a surge of vital energy and quickly restore an exhausted body. To maintain the normal functioning of all organs and systems per day, it is enough to consume 50 grams or less of poly- and monounsaturated fatty acids. Otherwise, you can sharply slow down the correction of the figure.
Focus on cardio
Such exercises tone the gluteal muscles and contribute to the melting of subcutaneous fat, which hides the muscles. The following cardio loads are considered the most effective for improving the mobility and tone of the pelvic region:
- jogging, and especially up (hill) and hills;
- walking up stairs;
- training on an elliptical trainer;
- cycling with the torso tilted forward to pump the gluteal muscles.
An increase in cardio loads from moderate to high-intensity allows you to get rid of excess fat, does not require a lot of time, which allows you to find time even for busy and business people.
How to tighten the buttocks at home quickly
The muscles of the buttocks, both female and male, are represented by three paired muscles. Sagging of the priests occurs when the gluteus maximus is relaxed. If she loses her tone, the fifth point ceases to be elastic and begins to look very unattractive. Correct this allows the tightening of this muscle.
It is necessary to work out both external and deep-lying tissues. At home, this can be achieved by doing squats, lunges and other exercises. Strengthen the effectiveness of training allows the use of an elastic band and dumbbells.
You need to do at least three times a week. Each exercise should be done 3 times with the prescribed number of repetitions and a minute's rest after each set. The cycle must always be complete. When 3 sets of one exercise are fully completed, they move on to the next. The last couple of repetitions in each approach are done with an increased load, but within a reasonable limit, that is, without fanaticism.
The training program for pumping the buttocks presented below is based on the most effective exercises with different levels of difficulty. This allows, without being in good physical condition, to first perform a warm-up of low and medium intensity, and then proceed to high-intensity workouts to pump up a beautiful ass.
The best exercises for the buttocks for girls at home
Exercise 1
Take a prone position. The head is placed on crossed arms, and the legs are placed shoulder-width apart. Maximum strain the muscles of the body. The gluteal muscles are compressed, the legs are raised to a height of 25-30 centimeters, connected. They linger in the extreme position for 2-3 seconds and lower their legs.
Exercise 2
Lie down on your back. The knees are bent. Buttocks squeeze. The hips are raised until the torso forms a straight line from the shoulder girdle to the knees. Hold for a couple of seconds and return to the starting position. To increase the load, the exercise is performed so that one leg is straightened in the air, and the other remains supporting and bent.
Exercise 3
Perform squats, but holding dumbbells with a weight of 1.5-2.5 kilograms. The back is not bent, the legs are kept shoulder-width apart. Lowered so that the buttocks are stretched. Rise in two stages.
Exercise 4
They bend forward with dumbbells from the hips so that their own body weight is transferred just below the femoral region. This must be done in two stages. The knees are straight and the back is straight.
You can increase the load if you bend your knees a little and transfer the weight to your left leg. At the same time, the dumbbell is directed to the floor, the right leg is raised behind you. The left knee is bent, the back is not bent, and the arms with the right leg are kept straight. The left heel becomes the reference, the buttocks are pulled up and returned to their original position.
Exercise 5
Stand next to a vertical wall. An elastic band ring is attached to it, which is put on the ankle. They begin to take the leg with the band on back as far as possible, straining the buttocks, and hold the pose for at least 2-3 seconds. The toes are bent, the knees are kept straight. Instead of a stand, you can use the table leg or the second leg, which is then replaced with the one that is pulled back.
A difficult option involves the abduction of a slightly bent leg at the knee. When the working leg moves forward, it straightens, and backwards it unbends as much as possible, overcoming the resistance provided by the tape.
Exercise 6
Dumbbells are held at shoulder level, stepping forward, bending the knees at an angle of 90 degrees. Push off with the heel of the front foot, lunge forward with the back foot. To complicate the task, cyclic lunges for a minute, when the legs change in a jump, allow.
Exercise 7
The legs are placed one foot wider than the level of the shoulder girdle. The toes are turned outward at an acute angle. The dumbbells are held in line with the shoulders, the knees are bent until the thighs are parallel with the floor. The body is straight, the muscles are tense. The legs, leaning on the heels, straighten and stand on tiptoe.
Exercise 8
Dumbbells at shoulder level. They stand in front of a step platform or other stable elevation. They squeeze the buttocks, put the left foot on the platform, lean on the heel and rise to the block. Step back, returning to the starting position.
Summarizing
Regular cardio, proper diet, strength strengthening exercises - three factors that allow you to make the buttocks beautiful, elastic, appetizing.
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