Female fitness: exercise for thighs and buttocks at home
- How to bring your body in shape?
- Food rules for weight loss buttocks
- A set of exercises for buttocks
To have a beautiful firm butt is the dream of every girl. But modern lifestyle is not conducive to gluteal muscle remained strong and toned. Sedentary office work, travel and transport instead of walking, passive recreation in the evening in front of the TV — this way of life has become habitual to modern man. Without enough physical activity, the gluteal muscles weaken and lose shape and droop. To return them to the beauty and elasticity, it is possible only by means of sports exercises. If you combine exercise with proper nutrition, good results can be achieved already for a month of regular classes.
How to bring your body in shape?
The basis of any program for the formation of the perfect figure are exercising and eating right. Physical activity create a beautiful muscular relief, and burn excess fat. A balanced diet allows you to provide the body with all essential nutrients without excess calories. In the buttocks in women easily accumulates fat tissue. If a lot of fat, the buttocks become flabby, lose their shape and firmness. To remove excess fat from buttocks exercise alone usually is not enough. It is necessary to combine sport and nutrition.
Food rules for weight loss buttocks
To create a beautiful tight buttocks, you need to observe the following rules of supply:
- Drink per day plenty of fluids.
While moderate physical activity daily rate of water consumption for an adult is about 2 liters. If insufficient intake of fluid in the body increased blood viscosity, worsening supply cells with oxygen and nutrients, slows the metabolism, decreases the efficiency, stop the weight loss and muscle growth.
- Exclude from the diet fried dishes, pickles, sweets, fast food.
Under the ban should be any vysokouglerodistoy and fatty foods that contains a lot of calories and little nutrients.
- To consume daily fruits and vegetables.
They saturate the body with vitamins and minerals. Vegetables, herbs, fruits and berries contain plenty of fiber and pectin, useful for digestion.
- To increase protein intake.
Anyone who is building muscles should include in your diet a sufficient amount of protein food. Fans of power sports you need to eat more meat, fish, eggs, cottage cheese.
- Eat 4-5 times a day in small portions.
If the amount of food that you intend to consume per day, to distribute in 4-5 techniques, it is possible to prevent strong feelings of hunger. It prevents weight loss. First, hunger triggers overeating. Second, the body, sensing starvation, begins to actively postpone nutrients in reserve in case of recurrence the fasting period.
- To cook food on their own.
The only way to be completely sure that the dish does not contain any prohibited ingredients.
A set of exercises for buttocks
Before you start training, you must thoroughly warm up the whole body. You can jump, run in place, rotate the limbs and pelvis, to perform a series of propriedad and swings. In the complex of exercises for the glutes include:
- Squats with legs wide apart.
The distance between the feet wider than shoulder width, toes directed laterally. The back always remains straight. In the bottom of the squat to the thighs parallel to the floor. In flexion of the feet knees looking in the same direction, and socks. Do 2-3 sets of 20 repetitions each.
- The rise of the pelvis with emphasis on one foot.
Hands laid back, hands under the shoulders and resting on the floor. Knees bent, feet resting on the floor. One leg is straightened and fixed in this position. Performed upgrades of the pelvis. During lifting, the back remains smooth. Exercise 3 approach. In each set is 15-20 reps.
- Lift arms and legs while lying on her stomach.
Starting position — lying on the floor stomach down, legs straight, arms stretched forward. After simultaneous lift of the hands and feet posture is fixed for 2-3 seconds. Number of sets — 3, reps — 20.
- Leg lift on all fours.
Starting position: focus on the knees bent and the palm straightened hands. One leg off the floor and bent form rises to the ceiling. After dropping the limb on the floor is not put, remains on weight. When lifting the foot the heel should be pointed toward the ceiling. Do each leg 3 sets of 15-20 reps.
- Lunge back with knee lift.
Initial position — standing straight, feet shoulder width apart, body straight, belly tucked up. Foot plays far back, put on a sock, bent knee is lowered to the floor. The knee of the other leg is bent at a right angle. After getting out of the lunge leg, which was put in the back, pulled up to his chest. Do 10-15 reps and change leg. Exercise 3 approach.
- The raising of the pelvis.
Initial position — lying on back, knees bent, feet resting on the floor, arms extended at sides, palms facing to the floor. Foot was drawn up close to the pelvis: the fingers reach for the heels. The pelvis is raised as high as possible, the emphasis is on the heel. At the top is a short stop, during which the buttocks with the force of a compressed. The load — 3 sets of 15-20 reps.
- Squat with a step to the side.
Starting position — feet together, back straight. A step to the side with one foot, then squat until thighs parallel with the floor. Do 20 squats with a step to the right and the same left.
- Tilts forward.
With this exercise you can have a good stretch the gluteal muscles. It is performed in the standing position: back straight, feet slightly apart. Is the most deep forward bend, with legs bent. The back remains straight. Do 3 sets of 30 reps.
When performing strength exercises it is necessary to constantly monitor the degree of tension of the muscles, focus on working on parts of the body, in this case on the buttocks. When lowering the pelvis or limbs not throw them on the floor, and move smoothly and under control. At the end of training it is advisable to perform some stretching exercises — this will help to give the buttocks a rounded shape.
Uses photographs Shutterstock