Stage 1 exercises for the hips and buttocks

1. We kneel, arms bent at the elbows rest on the floor. The head looks forward.

In this position, we take the right leg up, bent at the knee, and lower it into place. We repeat raising the leg in this way for a start 20 times (if it’s hard, then according to well-being).

! Subsequently, the number of times in one approach of each exercise should be increased according to well-being.

Then we perform the abduction of the left leg up 20 times. (or by well-being as much as the right one)

Before starting the second exercise, you can stretch and relax for a few seconds: put your pelvis on your heels, stretch your arms forward, then move your pelvis to the left and right. Do this exercise between each set.

2. We return to the starting position (we kneel, arms bent at the elbows – on the floor). Now we raise the right leg bent at the knee 90 degrees not strictly up, but up – to the right, then lower it down. Move up and to the left and down again. We repeat this way 20 times in total.

Similarly, with the left foot 20 times.

Stretched.

3. We become in the starting position. We raise the bent right leg up, first lower it not to its original position, but crosswise behind the left leg. Raises again and now to the starting position. Do this 15 times.

Similarly, repeat with the left foot 15 times.

Stretch for a few seconds.

4. We become in a similar position. Now we raise the right bent leg strictly to the side, i.e. to the right. And we put it in place. Repeat 15 times. If it is difficult to perform the exercise when the arms are bent at the elbows, straighten them and rest on the palms.

Repeat 15 times for the left leg.

This stretches and strengthens the inner thigh muscles. For the same purpose, we will perform the 5th exercise for the hips and buttocks.

5. We lay down on the right side. The right arm, bent at the elbow, rests on the floor. We bend the left leg (we have it on top) at the knee, take it forward and put the foot on the floor. Thus, the left foot is on the floor at the level of the middle of the right thigh. We begin to raise the right leg up (it should be straight). We repeat 20 times.

Similarly, raise the left leg on the left side.

6. We kneel again, but the arms are not bent at the elbows, but straight, resting on the floor. The head looks forward. We take the right leg back and perform swings with the leg up. We repeat 20 times.

Similarly, we swing up with the right foot.

7. The last exercise of the 1st part for elastic buttocks and thighs is the well-known squats. But! with one difference. Before sitting down, we squeeze the buttocks well. So we perform 2 approaches according to well-being.

Stage 2 exercises for the buttocks and thighs

The second stage of exercises for the buttocks is performed lying on your back, legs bent at the knees rest on the floor, arms lie along the body.

1. Raise the pelvis as high as possible without tearing off the shoulders and feet 30 times.
2. Raise the pelvis as high as possible, without tearing off the shoulders and feet, while bringing the knees together 30 times.
3. Raise the pelvis as high as possible, without tearing off the shoulders and feet 4 times and on the fifth bring your knees down when lifting – 10 times.

The complex is completed.

Normalize the number of times and approaches according to your well-being.

The proposed set of exercises for the buttocks and thighs is widely used in various sports facilities, but it is also easy to perform at home, spending 20-30 minutes. Believe me, the result is worth it!

Don’t forget to be systematic.

If you feel pain in your muscles the next day, don’t be alarmed. For many, this is an unusual load, do not stop exercising on this, but take a hot bath or run a cross when you feel well. Pain will pass.

Do not forget to do a little warm-up before starting the exercises.

Also, do not forget about proper nutrition so that exercises for the buttocks and thighs are not wasted. By the way, pay attention to how to drink juices correctly.

So, we are ready for the summer and the beach, it’s time to pick up beautiful swimsuits that emphasize the figure favorably. And swimsuits for girls will help you with this!

Being beautiful and healthy is easy if you properly allocate your time and take care of yourself every day!