You will need
- - chair;
- - dumbbell or barbell;
- - Mat.
Assume the following starting position: sit on the floor, leaning on the right thigh. Put your hands directly in front of you, rest on the floor. This way you will maintain balance while performing the exercises. Bend feet in knees, left knee lift up and pull the toes toward you. Then lower the leg down and relax your muscles, do twenty of these exercises on each side.
Stand and straighten your back, keep your legs together, stretch your arms and rest against the chair back. Now slowly rise up on the toes of the right foot. At the same time the left foot pull back and lift as high as possible. Hold this position for five to ten seconds (standing on the tips of the fingers of the right feet) and descend to the full foot. Do exercise ten times for each leg (each time alternate legs).
Lay a Mat and lie on your back, palms rotate to the floor and put under the buttocks, the legs should be straight. Inhale and simultaneously raise your straight leg, hold for a few seconds above the floor and exhale to lower. Do thirty exercises on each leg. To capitalize on the muscles of the front part of the hips, really need to pull socks and not to relax it until, until you finish the exercise. In no case do not bend the leg at the knee, gradually increase the amplitude of the swings.
Lying on your back, spread your arms and make them stop. Bend your legs, keep knees together. Lower the bent leg to the right, then left, return to starting position. During the exercise the hands and shoulders should be pressed to the floor. Do ten repetitions in each direction.
Straighten your back and stand up straight, spread your legs shoulder width of hips. Blades pinch together, tighten your abdominal muscles. On the inhale, squat so that your knees bend to smooth angle. The pelvis when you do this, pull back as if you're about to sit on a chair behind him. On the exhale, return to starting position. Do exercise ten to fifteen times in three sets. For greater efficiency, use dumbbells or the neck of the bar, which should keep the shoulders behind the head.
The waving of the legs will help to reduce the volume of the thighs. When performing this exercise, do not forget about good rhythmic music and confidence in success that awaits you after reinforced training. Get on your knees, hands rest on the floor. Not until the end straightening the leg, make free swings, while the maximum strain of the gluteal muscles and the muscles of the thighs. Do thirty swings and adjust leg.
Advice 2: How to reduce the belly
Even with quite tight buttocks and slender legs, some suffer from excessive body fat in the waist and abdomen. If your figure tends to accumulate reserves only, note that it is necessary to work still comprehensively with the whole body. Be sure to combine a balanced diet, cardio and strength exercises.
Start by rotating the Hoop. It is quite possible to do at home. First, use the simplest metal hula-Hoop. Every day select this activity for 15-20 minutes can be broken into 2-3 sets. Don't be alarmed if after the first few approaches you will have bruises on the waist, it will pass quickly. After a month or two can go to a heavier version of the hula-Hoop or massagers.
Give yourself cardio: running around the track or on a treadmill, bike, exercise spinning classes, step aerobics, etc. This activates the metabolism and the body itself finds and removes unnecessary.
Try to find a way to go to the pool. Swimming takes a tremendous amount of calories because the body spends it not only on physical activity, and to compensate heat loss in the cool water. While swimming works the whole body, allowing you to form a harmonious figure.
Do the exercises on the abdominal muscles. There are special options to the fat burning in the abdominal area. Lie on your back around the bench. Raise your legs, bend your knees and put your calves on the bench. Keep your hands behind the head or in the temples, you can cross on the chest. Do short quick lifts the torso up 30-50 times. Ensure that your shoulders and upper back off the floor.
In addition to exercises for burning the mandatory deep by pumping the press full lift back from a prone position into a sitting position and raising legs off the floor to perpendicular with him. When you can perform sit-UPS 12-15 times for one approach, you need to add additional weight, for example, to pick up the pancake from the rod.
Do exercises in statics. Sit on the floor, tilt the torso back, feet lift off the floor, if very difficult, slightly bend your knees. Hold this area for at least one minute, gradually increase the time to two to three minutes. The more rejected by the body and below the feet (but not on the floor), the more difficult it is to sit.
Static works even better strap. Press your toes and hands on the floor, lift the whole body and pull it to the bar, as in the initial position during push-UPS. So wait at least a minute, again gradually increasing the time.
Don't forget about eating right, without stringent diets. Do not eat an hour before and 2 hours after exercise. If you feel at this time hunger, you can eat fruits or yogurt.
Advice 3: How to reduce hips
On the eve of an important event so you want to look your best. But a couple extra inches on the hips prevents you from feeling stunning. However, if you make the effort, this problem can be resolved in an expeditious manner in just 2-3 weeks.
Change your diet. No need to go on a strict diet. For a successful struggle with body fat eat healthy nutritious food — fruits, vegetables, lean meat and lean fish, cereals and low-fat dairy products. Abstain from alcohol, confectionery and bakery products, canned foods, and carbonated beverages. To maintain metabolism try to eat slowly every 2-3 hours. Don't forget to drink at least 1.5 liters of water daily.
Take a course of anti-cellulite massage. Sign up in the salon for Spa treatments or spend at home body wraps, masks. Once a week, visit the sauna or bath, if no contraindications.
Increase aerobic exercise at least 50-60 minutes of cardio 5 times a week. Enjoy swimming, Jogging, walking, jumping rope or Cycling. Go to the mode of interval training is the best way to reduce the amount of in a short period of time. For example, alternate 2 minutes walking with 2 minutes running at maximum speed. For optimum fat-burning need about half an hour of such activities.
Include in the training program exercises to develop the muscles of the thighs and buttocks. Repeat each movement 8-10 times, 2-3 sets.
Stand straight with feet shoulder width apart. Make a wide step with your right foot forward and drop down to the left knee almost touch the floor. The drumstick and thigh of the right leg should form a right angle. Then with effort back to the starting position and repeat with left leg. Such successive attacks affect all major muscle groups of the legs.
Spread your legs as wide as possible, keep your backs straight, knees and feet expand to 45 degrees and keep your arms on the hips. Do squats so low as you can.
Lie on your back, knees bend, hands pull along the trunk. The soles and palms should rest on the floor. Put between your knees on the folded towel. The thigh lift. Squeeze the knees, straining the inner part of the thighs.