Exercises for hips and buttocks: 20 minutes a day to keep the body in great shape

It's no secret that the lower half of the trunk is a problem zone for the vast majority of modern women. How to find slender forms, if you have too heavy "bottom", which does not save even a thin waist? Solve the problem will help effective exercises for the hips and buttocks. 20 minutes is the maximum length of time that you have to devote to training.

The easiest way to pump your legs and buttocks

If you do not have the desire to delve into the details and the nuances of doing exotic exercises, you can limit yourself to buying a pair of light dumbbells and to start the usual, classic sit-ups and attacks.

To get the best result, you have to repeat each element twenty times, and then execute the entire circle anew, but not with empty hands, but with dumbbells that will significantly complicate your standard exercises for the hips and buttocks. 20 minutes, perhaps, will seem like an hour, but after a month of such training, you will see with your own eyes amazing changes in your body.

The standard circle consists of:

• 20 regular sit-ups;
• 20 squatting squats ;
• 20 sit-ups "stool" (an element of yoga);
• 40 classic attacks (20 forward and 20 back);
• 20 side attacks.

If you feel that you quickly get tired, take a short pause between repeats.

How celebrities train

If you are ready to perform any exercises for the hips and buttocks 20 minutes a day, try to create your own fitness training program based on the fitness of famous singers, actresses and models. Any elements can be combined with each other in all possible ways, the main thing - do not forget that before the session you need to do a warm-up, and after - give at least a couple of minutes of stretching.

Professional celebrity trainers offer the following highly effective exercises:

• Jumping aside. Stand upright, feet together, hands clasped in front of the chest. Lean forward, bending your knees, then push away from the floor with your left foot and jump to the right. When landing, the weight of the entire body should fall on the right leg. Without pausing, immediately jump in the opposite direction. It is enough to provide a couple of minutes for this exercise for the hips and buttocks; 20 minutes of training with elements of cardio fly unnoticed.
• Squats with weight. Stand up, legs wide apart, and grasp the heavy weight or dumbbell. Without lowering the shoulders, descend into the classic squat in such a way that the hips form a parallel with respect to the floor. Hold in this position, then straighten up. Repeat 20-25 times.
• The bridge is on one leg. The best list of exercises for the hips and buttocks invariably includes variations of the "bridge". To perform this modification, lie on your back, bend your knees, rest your feet on the floor and pull your hands at the seams. Raise the straightened right leg, then the hips, until the entire body becomes a straight line at the height of the left knee. Lower your hips without touching the floor, and repeat 20-25 times, then follow the exercise with your left foot.

Conclusion

20 minutes of exercises for the hips and buttocks - this is the maximum time needed to bring the problem areas in full order. Adhere to the principle of regularity and change the training program every 10-12 days, so that the muscles do not have time to get used to the same load. After a month of daily training, not only you, but all those around you will be able to appreciate the impressive results of your efforts.