Squats and their effectiveness
At home, an easy and effective solution to strengthening your inner thighs and buttocks is squats. This is where training should begin. A basic squat shows excellent results:
- We stand in the starting position, legs wider than shoulders, feet turned at an angle of 45 degrees.
- Your arms can be crossed over your chest or extended.
- As you inhale, we sit down so that our thighs are parallel to the surface of the floor. As you exhale, we return to the primary position.
- Back straight, do 30 squats.
This exercise is widely used in fitness and allows you to tighten your buttocks, abs, back and spinal stabilizers. Its analogue is plie with dumbbells. The starting position and execution technique are identical, but the athlete holds a dumbbell weighing 4-5 kg with both hands.
To train each thigh separately, you can perform squats on one leg. The second leg should be extended parallel to the floor. To maintain balance, you can hold on to a wall or the back of a chair. And don’t forget about the classic squat technique: feet shoulder-width apart, hands on your waist. We squat so that the buttocks are at the level of the knees, while the pelvis moves slightly back. Returning to the starting position, he leans forward.
Gymnastic exercises
These corrective exercises will help those who do not have too much excess fat on their legs. This exercise tones the muscles, as a result of which relief begins to be visible on the thighs, calves and buttocks.
Stand on your toes, then slowly squat down. Without your heels touching the support, rest your palms on the floor. Then slowly straighten your legs until they are perpendicular to the floor, lifting your pelvis and resting on your heels, then return to a sitting position. This exercise must be repeated at least 10 times.
Lie on your back on a gymnastics mat, place your arms along your body. Slowly raise your legs brought together, bent at the knees, to your chest, and then just as slowly straighten them in a circular motion (first your legs rise up, then lower in an arc to the floor).
Performing bending also allows you to remove excess deposits from the hips and buttocks. Stand on the floor, place your feet shoulder-width apart, place your hands on your waist. Slowly, without bending your back and knees, begin to lean down, trying to touch the floor with your hands, and then return to the starting position. At the beginning of training, you need to do at least 15 inclines, and then gradually increase their number.
Lie on your back on a gymnastics mat, with your legs extended forward. Begin to slowly lift one leg as far as the stretch will allow, using one hand to help, and not allowing your knee to bend with the other. Do 15 reps for each leg. Over time, you won't need your hands.
Stretching exercises are often difficult for beginners, since most of us stopped exercising a long time ago. At first, the muscles will ache, because after a long period of inactivity a serious load will immediately fall on them, but this pain is easy to endure. To reduce discomfort, you can take a hot bath after training, if possible.
