Basic exercises to strengthen the buttocks are squats. For this, you need to stand straight with your feet shoulder width apart and securing your hands behind your head, sit without lifting the heels from the floor. Too low to squat is not necessary. Do not forget to maintain the posture. For best effect, little to complicate the exercise. You need to take dumbbells in hands, placing them on the sides and squat.
The following exercise would be lunges. To do this, become straight, straighten shoulders, hands put on the belt, either at your sides with dumbbells. Left or right foot should be placed so that she was bent at the knee at a right angle, i.e. 90 degrees. The second leg should be back so that almost touched the floor. After the need to return to the starting position and continue the exercise with the other leg.
Next, you need to lie on the floor and bending your knees, straighten the arms along the body. And should touch the floor, only the hands, shoulders, head and feet. Several times in this position to raise and lower the lower back, not touching the floor with the buttocks.
Another wonderful exercise, which to the maximum will help to quickly strengthen thighs and buttocks. Need to get on your knees and elbows bent at a right angle. Then raise one leg up, bending your knee to make sure the thigh is parallel to the floor. Returning to the original position, not touching the floor with his knee, to continue the exercise of raising the legs. Then switch legs sometimes, and continue the exercise.
Leg swings will help to strengthen the muscles of the hips. You need to be in front of a chair, put your feet together, put your hand on the back of a nearby chair. Lift your right leg to the right and down, repeating these swings a few times. The same exercise, only with the left leg, flapping to her left.
Well, if you have started to strengthen buttocks and hip, respectively, calf, too, do not disregard. To strengthen them you need: to take a chair, or simply adhering to the hands, so as not to fall, go up on toes, then lower to the heel. Perform this exercise several times a day.
To your leg muscles were involved as often as possible, as often as possible to walk.
Advice 2: How to get rid of belly fat men
Physical structure of men allows them to not be afraid of the deposits of first of extra pounds in the buttocks or legs of women. But the belly is a problem area. In addition, the absence of even the minimum daily pressure on the abdominal muscles allows body fat to accumulate is much faster.
To get rid of fat on the stomach, need to combine systematic physical activity with proper nutrition. Only by performing all of this together, you can count on results. It makes no sense to torture yourself to sweat daily and drink a beer or eat a hamburger.
Eat right. To remove the extra pounds, do not have to go on a diet and experience constant hunger. Simply minimize from your diet alcohol and any fizzy drinks, swapping them for fruit, tea and water. Do not eat flour, fat and very salty. Try to eat 4-5 times a day but small portions. Replace fried foods boiled or baked in the oven Cabinet. Try to use when cooking food less of seasonings and oils. And don't fill dishes so beloved mayonnaise, sauces and ketchups.
Move more. If possible, give up driving a car and public transport. Go to the store on foot and climb the stairs instead of the Elevator. Make it your healthy habit.
Get a run. This is the best way to burn excess weight not only on stomachbut also throughout the body. If you are suffering from heavy weight, and you still are hard to run, just walk briskly for a long time, gradually replacing step Jogging.
Download the press. As soon as you feel that the extra weight started to walk away, do some strengthening muscle belly. Lie on your back, bend legs in knees, put your hands behind your head and lift the chest towards the knees. This will inflate the upper and middle abs. Lower abs can be strengthened by a simple lifting of straight legs from the lying position. Start with a small number of repetitions in several approaches, gradually increasing the load.