Any woman dreams of a beautiful figure , slender legs and toned hips. But dreaming is not enough. To achieve results , you need to take specific actions - forget about a sedentary lifestyle , switch to proper nutrition , play sports and be patient.
It is impossible to achieve the goal in this case quickly. It will take , perhaps , several months for the figure to acquire the desired shape. The main thing is to aim at the result and systematically , correctly perform physical activity.
Recently, very often women, in order to get rid of extra pounds in the hips and legs, turn to professional trainers in fitness centers . However, the result can be achieved independently , if you follow some simple recommendations.
Firstly , it is important to do complex exercises 3-4 times a week to train the leg and gluteal muscles.
The simplest and most effective are:
1. Turns of the legs without lifting the heels off the floor: performed lying on the back , arms stretched along the body , legs apart shoulder-width apart. In this position, both legs need to be turned in and out alternately , so that the heels do not come off the floor.
2. Strengthening the inner side of the thigh: you should lie on your back , spread your arms to the sides , and legs , bent at the knees , raise 90º parallel to the floor. Having taken the starting position , you need to spread and bring your knees together and make sure that the heels are kept together.
3. "Bicycle": again , lying on your back , raise your legs , bend them slightly and perform movements similar to real cycling.
Scissors ": you need to lie on your back , legs without bending , lift 45º and cross them. You need to repeat these movements 10 times in several approaches.
5. Lunges: legs are placed shoulder-width apart , steps forward and slow deep squats are taken alternately with each foot.
6. Squats.
7. "Negotiation": performed while sitting on the floor - legs are extended , arms are crossed on the chest. In this position, you need to move forward on the buttocks , and then back in the same way.
8. Jumping: within 5 minutes you need to jump 10 times on one leg , 10 on the other and 20 times on two legs.
Any workout must begin with a warm-up warm-up , and end with stretching , which will ensure the elasticity of the hips.
Secondly , every week you need to change the exercises and gradually increase the load , making several approaches , alternating with pauses to restore breathing , which should be deep and even.
Thirdly , you need to motivate yourself properly: during training, listen to your favorite energetic music , imagine yourself in a chic outfit two sizes smaller than now.
Never forget that working on yourself is a lot of work that requires endurance , endurance. All these qualities are not alien to women , so anyone can make their dreams of a toned body come true.
