It is believed that it is impossible to lose weight in a certain part of the body. But this is not so, because each set of exercises is designed for certain muscles. Today we show effective thigh exercises that will help you achieve a gap between your upper legs and pump up your buttocks.
Everyone who wants to get a dream figure should remember that regularity — recipe for success. And even if the result of training is already visible, then it is worth supporting.
- Effective hip exercises: 5 best no equipment workouts
- 5 most effective hip exercises with equipment
- How to choose the intensity of training and remove soreness
Effective hip exercises: 5 best no equipment workouts
-
Swing your legs in a standing position. Stand straight, feet together. Swing forward, to & nbsp; to the side and & nbsp; back, while trying to keep the body straight. Do 3 sets of 10-15 reps.
-
Swing your legs in a prone position. Lie on right side, rest on elbow. Bend your right leg at the knee, straighten your left. Raise your leg up. Do 2-3 sets of 15-20 reps.
-
Shoulder Bridge. Lie on back, bend your knees, feet fully on the floor. Raise your pelvis as high as possible. Do 2 sets of 20 times.
-
Toe Squats. Place your feet wider than shoulder width with your toes out. Squat down until your thighs are parallel to the floor. In stand up on toes. It is important that the back is straight. Do the exercises 15 times.
-
Lunges. Feet shoulder-width apart. Take a step back and squat. Make sure your stride is not too wide so you don't pull on your thigh muscles.
These simple exercises can be done at home or even during your lunch break at work. You don't have to do all the exercises at once. Choose the most comfortable for you and alternate with workouts for other muscle groups.
Read also: Best workout programs for people who don have no time at all
5 most effective hip exercises with equipment
If you are no longer a beginner, then these exercises with weights, fitness bands and ball are for you. By doing them, you will quickly achieve a beautiful figure, elastic buttocks, taut and slender legs.
-
Swings with fitness bands. Depending on your training, choose the density of the gum. You can perform the exercise standing and lying down. Place the elastic on the ankles or just below the knee. This exercise can be performed with special weights that are worn on the ankles. Do 2 sets of 10 times.
-
Raise the ball. Lie on back, hold the fitball between the lower part of the legs. Lift it up with your feet. To give a load to hands, pick up the ball in raised position and wrap it overhead. Then pass the ball from hands to legs. Do this exercise 15 times.
-
Mahi with dumbbells. Get on all fours. Hold the dumbbell in the hamstring and raise your leg back. Do 15-20 times each leg.
-
Fitball Squats. Stand with your feet shoulder-width apart, take the ball in your hands and lift it above your head. While crouching, lower the ball in front of you. Do 15-20 squats. The weight of the ball shifts the center of gravity, because of this there is a greater load on the muscles of the legs and buttocks.
-
Lunges with ball.Stand one foot straight, take the other back a little and place on the ball. Do lunges, rolling the ball over your leg. Do 10-15 times 2 sets.
How to choose the intensity of training and remove soreness
Of course, everyone wants to get visible results, yes quickly. Because of this, beginners distribute their forces incorrectly and then suffer from strength. To prevent this from happening, it is important to warm up and warm up the muscles before training. after training, professional athletes do a hitch. most often these are simple stretching exercises. If you find it difficult to do two sets — do it once. not can do it 25 times — do 15. The main thing is to start exercising and make it a habit. Only then can some progress be seen.
To relieve muscle pain after exercise, gently massage your muscles or take a warm bath. Don't skip your next workout because you're sore. On the contrary, it will help to stretch aching muscles and remove pain in them.
Read also: What to eat before training: diet and tips
You might be interested in: Abs Workouts.
Add a comment