The modern world forms the cult of the perfect body. It is fashionable to be in sporty shape, to have a taut figure. In pursuit of beautiful forms, many acquire a permanent subscription to fitness classes.
Hips are considered one of the most problematic areas in a woman. It is in this area that excess fat often accumulates. Thus, there are ugly “ears” on the sides and other unaesthetic manifestations. Not always the cause is overeating or hypodynamia. From a biological point of view, women are more likely to form a layer of fat on the hips.
Quite quickly, women get better in the hips, and weight loss takes quite a long time. You can not get rid of fat only in this area, fat can come out only from different parts of the body at once. Some exercises will make the buttocks embossed, and the hips-thin.
The program is developed by the indoor coach. In many cases, knowing your program can be engaged at home.
What exercises are used
To make the hips elastic, special exercises are needed, which are aimed at training the musculature of the hips and the muscles of the buttocks.
The complex for beginners should contain:
warm-up: run on a treadmill and jump for about five minutes;
squats with a bar in several approaches: you need to make deep squats, fixed for a few seconds at the lowest point;
slots with heavy weights: several sets of 10 repetitions are made. Slits should be made apart, so that the buttocks are tense;
squats with dumbbells: two sets of 10 times are performed. You can put your foot on the bench;
elevations from a horizontal surface: several approaches are performed;
traction with straight legs: several approaches should be done;
slow buttock bridge: it is necessary to fix the position at the top point;
multiple hyperextensions;
hook with the help of a treadmill: you need to gradually reduce the pace.
The problem of choosing the room
The gym is the most suitable place to improve the appearance of the hips and buttocks. You can buy a subscription and then you will choose group and individual courses. The gym is equipped with special simulators for different muscle groups. Also, the gluteal muscles can be put in order if you do Pilates or yoga.
Fitness and health 