You will need
  • - rod;
  • gymnastic Mat;
  • - wrap;
  • - a high protein diet.
It is regrettable, but to make naturally tight through the hips – it is impossible. The skeleton structure is formed by nature and does not depend on physical exertion. But you can pump up the muscles of the thighs and buttocks, combining it with exercises for a thin waist.
Get on all fours. Lean on socks, knee and forearm. The elbow is under the shoulder joints, fingers facing forward. Tighten your press. The head should be in line with the spine. A few inches, lifting your knees off the floor. Right foot pull back to the hip was a continuation of the case. Then pull the knee toward your chest. Holding the foot on the weight, perform 12 to 15 back and forth. Ensure that the foot were relaxed. Then change the leg.
Take a stand with the barbell and place it on the deltoid muscles. Hold the barbell with hands, palms facing forward. Back straight, feet shoulder width apart or slightly wider. Slowly lower your body down by bending your knees to a right angle. Slowly return to starting position. Do 8-10 squats, and return the barbell to the rack. During squats keep your knees not looking at each other. Keep eye contact, look straight ahead.
Until you learn how to do squats with a barbell technically true, keep your feet shoulder width apart. When you feel that you can cope, you can start working with squats. Broad statement of the feet makes the work inner thighs. The lower you squat, the greater the load on the gluteal muscles. First time deep and wide squat to do with insurance.
If, during squats you automatically rip off their heels off the ground, enclose under them a small bar with a height of 3-5 cm Is going to make sit-UPS easier. Additionally do the exercises for stretching the Achilles tendon, it is of its low elasticity does not allow you to squat correctly.
Add high-speed impact exercise to increase muscle mass on the thighs. Sit on his haunches, hands on the floor. From this position you jump up as sharply as possible. Try to stretch your arms up over your head, you land, immediately return to starting position and immediately perform another jump. Such jumping from a deep squat cause the muscles to work very hard and allow you to build muscle in the shortest time possible.
Combine strength exercises for thighs and buttocks with exercises for the waist. It is best to perform crunches. Direct twisting is a lifting of the upper part of the body from the prone position. Keep in the initial position, the lower back was pressed firmly against the gymnastic Mat. The legs can be slightly bent and off the floor.
For the study of the oblique abdominal muscles do oblique twists. They are technically the same as direct, but during the lift the body reach the left elbow to your right knee, turning the body. Then the right elbow to the left knee and only then lower body on the Mat.
Very well help make your waist thin, exercise with a Hoop. Twist the Hoop as often as you can afford it.