To tighten your figure, make the waistline more beautiful, and the buttocks more elastic, you need to regularly perform exercises to reduce the hips and buttocks. Now there are hundreds of different methods that help girls get closer to their goal, we present the best methods for getting rid of extra pounds and sizes.

Warm up

This action must be done before each physical activity, including before breathing exercises, otherwise, you can stretch your muscles and forget about exercises for several weeks. Therefore, we stand against the wall, feet shoulder-width apart and do the following movements:

1. Leg swing. With all our strength, we sharply throw our legs alternately in front of us, so we repeat several times;
2. slopes. With this exercise, we knead the muscles of the thighs, which prepares them for more serious loads and reductions. We stand against the wall and lean all the way to the floor, our goal is to reach our toes with our hand and how much it will be possible to fix the body in this position, repeat several times;
3. Squats. Especially useful for creating a sculpted butt-ball, you need to do them fifty times a day.
4. It is advisable to do a massage before physical education.

Gymnastic exercises

This technique is the most efficient. No one has ever seen cellulite or sagging skin among gymnasts - this is all the result of physical exertion, we present visual training.

1)The bears rode on a bicycle. Lie on your back, bend your knees and lift them up. Now we begin to turn imaginary pedals, the duration is at least 5 minutes, after which you can relax. After each execution, it is desirable to increase the lesson time by at least a few seconds. For the best effect, it will not be superfluous to carry out a wrap, since in addition to toned muscles there will also be elastic skin.

2) Scissors. This exercise has been a favorite of all girls since physical education classes, but why then did we forget about it? The starting position is on the back, hands behind the neck, legs are raised perpendicular to the body and we begin to swing our legs “like scissors”. Duration - 5 minutes.

This technique can be slightly corrected and complicated, for this, sit on the floor, spread your legs and begin to perform movements. The resistance of the floor is stronger than that of air, and more effort for exercise. Repeat 30 times.

3) body transfer. How to make such a transfer? It's very simple, you have to sit down first. The entire mass of the body is on one leg, the second is extended and serves as a support, our goal is to transfer the body to this support without using the hands. It may not work the first time, but you have to try. For the first session, twenty transfers will be enough.
4) Crawling. Well, not quite crawling, in this exercise, to reduce the volume of the hips and get rid of cellulite, you need to do the following: sit on the floor, bend your legs slightly at the knees and at the same time move them forward. Such a “ride” lasts at least 5 minutes, it is advisable to do several approaches a day.

5) How to perform wrong bridge. There are legends about this exercise, it helps to bring the hips in order. All my friends bounced back after the winter with his help. I share information: we lie down on our back and bend our legs at the knees. We raise the ass from this position as high as possible, and when we reach this point, we tighten the buttocks, hold on for a couple of seconds, repeat 15 times to start.

This exercise to reduce the hips and abdomen is widely used even after childbirth, because its implementation does not require any special skills, and with its help not only the muscles of the legs, but also the uterus and abdominal cavity are strengthened, the waist becomes normal in size very quickly, especially in combination with turpentine baths.

6) Let's wave our foot. We lay down on our side, hands at our sides, the body is relaxed. We need to raise the legs as high as possible, we try to literally reach the ceiling. It is advisable, in addition to this, to strain the hips and buttocks when lifting, so dynamic exercises will work continuously. Perform 5 to 10 minutes.

7) jumping. It may sound trite, but with the help of jumps, you can quickly and easily remove extra centimeters on your hips. Starting position - feet shoulder-width apart, hands on the side, inhale deeply, exhale and start jumping. We need to make at least 200 jumps, after which we can rest. This exercise well strengthens the muscles of the abdomen and legs (calves and inner thighs), it is recommended to alternate it with exercises using a hoop.

8) drop out. Another exercise from the school curriculum, it is often used in training football and hockey players. You need to stand on a low start, as when running, but take out one leg in front of you, it serves as a support. Our goal is to make a sharp lunge forward without touching the floor with your knees. The exercise is difficult to perform correctly the first time, but over time everything will work out.

To achieve the best effect, you need to pick up dumbbells or just two half-liter bottles of water. Repeat at least 30 times.

9) Fly of butterfly. The most difficult exercise of all of the above, but quite effective, its implementation will not only reduce the volume of the hips, but also strengthen the legs in general, improve blood circulation.

We lie down on our stomach and press our chin to the floor, at first it will be difficult to do the exercise at home, so ask your loved ones for help. It is very important not to tear your chin off the floor during the process and not raise your head. After you have laid down and settled comfortably, you need to raise both hands up and with them the right leg. Fix the body in this position, wait 10 seconds, lower. Now we repeat the same thing, but with the left leg. Perform 20 times.

10) We swing our legs. This exercise is similar to what we did during the warm-up, the only difference is the prone position. We lie down on our back and throw our legs up, it must be performed at the fastest pace, as much as you can, of course, the more the better. Hands all this time are parallel to the body on the floor, they can not be raised, just like the neck.

little secrets to quickly reduce the volume of the thighs:

Gym exercises

Doing exercises to reduce the hips and abdomen in the gym is easier for many than at home, this is due to several factors:

• the presence of a coach who encourages and sets the pace;
• in the hall you can find many people who, by their perseverance, awaken ambition and zeal for the goal;
• simulators give the impression of a better result;
• with the help of a consultant, it is easier to determine which hip exercises you need to do;
• with the help of the class schedule, discipline is developed, in other words, our mentality is arranged simply: I paid, which means I need to do as much as possible.

Physical exercises on simulators

The bike works to strengthen the inner thigh muscles as well as the calves and buttocks. Initially, for beginners, its settings are more gentle and minimal. With the increase in experience, you need to increase the settings.

Running, like a sauna for weight loss, is very useful for raising the tone and reducing the volume of the abdomen and hips. There is a stereotype that because of running the muscles of the priests are pumped, and it becomes big and not at all sexy, this is not true. The volume of the lower body increases due to the large presence of buns in the diet, and not from running exercises, so we run around the stadium in the morning and on the treadmill in the afternoon.

The most effective and at the same time simple exercises to reduce the hips, buttocks and waist in pictures and videos are presented on strength simulators. These are new generation machines that work with muscle groups, these include the well-known Leg Magic (which, by the way, will not be superfluous at home), and the Leg Trainer. These units are small in size, and they won’t take up much space in the apartment, and the price doesn’t bite. They are famous for their ability to make the perfect inner thigh line and reduce them in volume.

Exercises to reduce the hips can be easily performed at home. The only thing that can prevent this is insufficient self-organization.

All you need is a little free space on the floor.

Starting position: lying on the right side, legs extended in one line, continuing the line of the body, the right hand stands on the elbow and props up the head, the left hand is half-bent and put forward for support. The pelvis does not lean forward or backward. On the left side, the same.

Performing an exercise: while inhaling, we raise the absolutely straight left leg as high as possible. As you exhale, lower the leg, but do not put it down, do not relax. An inverted abdomen helps to stabilize the body. Exercise not only reduces the volume of the thighs and fights cellulite, but also stretches the inner surface of the thigh. For the right leg, the exercise is performed similarly.

Number of repetitions

Starting position: the same as in the first exercise, only the lower leg is slightly bent at the knee, and the upper one is kept on weight.

Performing an exercise: keeping the upper leg extended, we describe circles with the toe, first clockwise and then counterclockwise. We do not fill up the pelvis. Especially strong tension should be felt on the outer surface of the thigh of the working leg. For the right leg, the exercise is performed similarly.

Number of repetitions: at least 20 in each direction for each leg.

Starting position

Performing an exercise: while inhaling, stretch the straight upper leg forward until a right angle is formed with the body. As you exhale, return the leg to its original position, but do not relax. During this exercise, the back of the thigh and buttocks are worked out. For the second leg - similarly.

Number of repetitions: at least 20 for each leg.

• Exercise Four

This exercise combines the first and third.

Starting position: same as in the first exercise.

Performing an exercise: while inhaling, stretch the straight upper leg forward until a right angle is formed with the body, and then lift it up. As you exhale, lower the leg to its original position, but do not relax. It looks like a semicircle. Similarly for the second leg.

Number of repetitions: at least 10 for each leg.

A simple set of three exercises

These exercises were developed by the Intercontinental Boxing Champion especially for his beloved wife. The whole complex consists of three simple exercises and has no contraindications for implementation, it is allowed even during pregnancy, provided that it is normal. Among the "side" effects, there is a strengthening of the muscles of the press, back and pelvis. So exercises will be useful not only for women, but also for men.

The result will be noticeable after two weeks of regular training.

Starting position: lying on your back, legs brought together, lying on the floor and stretched as much as possible, straight arms clasped together and lying on the floor above your head.

Performing an exercise: on the inhale, roll to the right side, on the exhale, return to the back, on the inhale, roll to the left side, on the exhale, return to the back. During the exercise, we strain the muscles of the abdomen and pelvis.

Number of repetitions: 30 turns left, 30 right.

Starting position: lying on its side, one hand stands on the elbow and tramples on its head, the other freely stands on the palm at chest level, legs are straight, extended.

Performing an exercise: on inspiration, we bring the upper leg forward, on exhalation we return to its original position, but we no longer put it down, but keep it on the weight, then on inspiration we lift it up, on exhalation we return it without relaxing. We start slowly, gradually increasing the pace as the muscles warm up.

Number of repetitions: 30 on one side, 30 on the other.

Starting position: lying on its side, one hand stands on the elbow and tramples on the head, the other stands freely on the palm at chest level, the legs are straight, extended, the upper leg is slightly raised up.

Performing an exercise: that leg that is on weight, outlines circles, first clockwise and then counterclockwise.

Number of repetitions: 30 circles clockwise and 30 counterclockwise for each leg, that is, a total of 120 circles.

The whole complex takes only 15 minutes on average.

Conclusion

There are other exercises to reduce the volume of the thighs, there are many of them. Alternating different complexes is a great way to diversify your workouts.

Any set of exercises should be performed every other day, alternating with exercises for other muscle groups (arms, abs, chest, etc.) so that the muscles have time to rest.

And to achieve a better result will help (proper nutrition) and cosmetic procedures, such as manual or hardware massage, and others.

You can significantly reduce the volume of the hips and buttocks at home with the help of diets, exercises and cosmetic procedures. The surgical method will become a radical one, but this is justified only when none of the methods has brought positive dynamics.

It is important to understand that locally remove fat deposits and cellulite will not work.("centimeters" will decrease everywhere). You can’t just lose weight and not exercise at the same time (the skin will sag and the results will not please you at all). To consolidate the results, it is important to resort to cosmetic procedures. Thus, the problem needs to be approached comprehensively.

Diet and approximate daily ration

Proper nutrition plays the most important role and will help to quickly reduce not only the volume of the hips and buttocks, but also to reduce the stomach. The exercises will really tighten the hips, but the rest of the problems will not disappear anywhere. So pay attention to what you eat and start counting calories.

Calculate your basal metabolic rate (BMR) using the formulas:

• Men: BMR = 88.36 + (13.4 x weight, kg) + (4.8 x height, cm) - (5.7 x age, years)
• Women: BMR = 447.6 + (9.2 x weight, kg) + (3.1 x height, cm) - (4.3 x age, years)

The resulting figure must be multiplied by the activity coefficient (from 1.2 to 1.9). As a result, you will get the average daily calorie intake.

Now an important rule that you will remember forever - in order for centimeters to go away, you must consume fewer calories than you received as a result of calculations.

There are 7000 calories in 1 kg of fat. Therefore, to remove 1 kg of fat, you need to create a deficit of 7000 kcal. For example, for a sedentary lifestyle, this is 1000-1300 kcal per day in order to lose weight by 500-1000 g per week. No more to not earn other problems.

Understanding the diet

Meals should be frequent - 5-6 times a day in small portions. That is every 2-3 hours. The main thing to observe one rule is not to remain hungry. As soon as hunger comes, we eat permitted foods. Of course, it is better to plan a meal in advance. If the hunger is strong, then you can eat lettuce or eat an apple. In the morning and in the middle of the day you can eat buckwheat (but not in the evening).

The amount of protein should not exceed 25 g per day. The amount of water is 8 glasses.

• Give up fatty meat, sweets, preservatives (except seafood in its own juice), fatty dairy products (sour cream, butter), any pastries and flour products, sugar, carbonated soft drinks (except mineral water), tea and coffee, alcohol in any quantity.
• Allowed to use all kinds of fruits (except bananas) and vegetables in any quantity, lean meat and seafood, wholemeal bread, cereals, low-fat kefir and yogurt, corn and oatmeal, bread, potatoes in their skins or boiled.

The diet is strict, but really nothing complicated, the main thing is to develop a system for yourself, experiment. Just remember that you get used to eating right, excluding useless and high-calorie foods that the body does not need. Your body will be cleansed of toxins, the skin of the face, legs and hair will become healthy and beautiful.

Once every 2 weeks you can arrange a holiday for yourself - eat whatever you want.

Make proper nutrition the norm for your life and many problems with appearance and health will immediately disappear.

How to reduce hips and buttocks in a week

So, you have a period of seven days to reduce the size of the thigh. A low-protein diet, which we described above, and exercise can help.

Nutrition example

Daily meals are divided into 4 meals: breakfast, lunch, afternoon tea, dinner. One snack per day with vegetables or unsweetened fruits is allowed.

• For breakfast, you can cook yogurt without artificial fillers with fresh fruits or berries, tea, rye bread toast without butter.
• For lunch, vegetable soups, mashed soups, boiled chicken, compotes or fruit drinks made from fresh ingredients are well suited.
• For dinner - porridge with water or milk (no more than 2.5% fat), low-fat kefir or yogurt.
• For an afternoon snack - vegetable or fruit salad. You can not limit yourself in taking fluids.

In order for a low-protein diet to bring results in a week, you need to supplement it with exercise.. The most effective and simple at home is a hula hoop exercise. You can twist it daily for 20-30 minutes. At the same time, you can talk on the phone, watch a movie and lose weight at the same time.

In order for the exercises to be more effective, you can use special hoops: massage or magnetic, which enhance the effect.

A set of exercises T-TAPP

The T-TAPP system was invented by Teresa Tapp, an American aerobics trainer. She prepared fashion models to go on stage when they were corroded and it was necessary to bring them back to normal in a short time. According to her, you can lose up to 6 cm in volume in a week (2 cm under the bust, 2 cm at the waist and 2 cm at the hips)! There are no contraindications to exercise.

The essence of the system is that you need to focus primarily on your body, and not on how much you lose a kilogram. Teresa says that you must navigate beyond the laws of physiology.

So, to quickly reduce the volume of the hips and buttocks, do the following exercises:

Unique T-TAPP pose. Starting position standing. We put the feet on the width of the pelvic bones. Slightly spread the socks to the sides. We sit down a little and bend our knees. We twist the coccyx forward. We make a circle with our shoulders back, connect the shoulder blades. We lean back and begin to push our knees to the sides. We push the knees so hard that you feel how strongly the buttock is clamped. We stand for one minute and get used to this position. We stand like this every day - it well reduces the muscles of the press, tightens the waist and stretches the muscles of the back. You should feel your buttocks begin to shake.

After 1 minute, raise your knee up and lower. Raise to the side and lower. Constantly alternate Do not forget that the buttocks must continue to work. These exercises are static, so they are very effective. 1 minute for each leg.

Other exercises for slimming thighs

The best option would be an exercise bike or cycling, but workouts should be intense and regular - 2-3 times a week for 30-45 minutes.

Since in women the inner thighs are the most problematic area, exercises in this area will have the best effect on the figure. Such exercises include tilts and lunges to the side, squats. In addition, the following exercises are effective:

• Starting position: heels together, toes to the sides. The right leg is raised in front of you up as long as possible. Then it bends at the knee, moves to the side. In this position, you need to linger for a few seconds. The exercise is repeated on the left leg. You need to perform the procedure three to five times per session. In order for the buttocks and thighs to really become smaller in volume, it is necessary to repeat the exercise every day for a month.
• "Birch", known to many since childhood, also helps to significantly reduce the volume in problem areas. Starting position: lying on the floor, on your back. Hands are placed under the lower back, legs are lifted up together. It is important to stay in this position for a few seconds. You need to repeat the exercise two to three times a week.
• You need to squat properly. First, the back should be straight, and the heels should be firmly on the floor, not coming off of it. Secondly, breathe correctly: descend on the inhale, rise on the exhale. Squats can be performed every day 10-15 times, gradually dropping lower and lower.

Decrease in volume after childbirth

Since immediately after childbirth, during breastfeeding, it is not recommended to restrict yourself in nutrition (exception: allergens for newborns), the main emphasis for restoring the figure should be done on exercises. However, not everything can be performed in the postpartum period. Allowed activities:

• Lunges forward. Starting position: legs together, hands on the waist. First lunge forward with the right foot, then the left. It is necessary to linger in the lunge state for several seconds. You can perform one or two sets of 10 times.
• Starting position: lying on the floor, on your back. First, the right leg (straight) rises up, then the left. You can perform two sets of 10-15 times.
• Gymnastic balls of large sizes are well suited for exercises after childbirth. You can jump on the ball for 10-15 minutes daily.
• Jumping rope is one of the most effective ways to restore your figure after childbirth. You can practice daily for 15-20 minutes, alternating aerobics with the strength exercises described above.

How to reduce the hips of a man

Since the representatives of the stronger sex rarely adhere to diets, it is recommended to focus on physical activity to give shape to the buttocks and hips. Even daily climbing the stairs instead of the elevator contributes to pumping up the muscles in the buttocks. Swimming, running, aerobics - all these activities help to bring the figure into shape in the shortest possible time. Squats with dumbbells help build muscle mass not only in the buttocks and thighs, but also in the arms, abs, and back. In nutrition, it is worth reducing the consumption of potatoes, mayonnaise, fatty and fried foods.

To reduce the volume of the hips and buttocks, a whole range of measures is required: dietary adjustments, exercises, and the rejection of bad habits.

It must be remembered that the consumption of alcoholic beverages and nicotine contribute not only to the deposition of excess fat, but also worsens health in principle.

Cosmetic procedures

To consolidate the results and get rid of cellulite, cosmetic procedures that are available at home and in salons will be useful.

• – salon procedure, which is carried out using a special vacuum-roller massager. The duration of the procedure is 30-40 minutes. To obtain the desired effect, 10-20 procedures are required. Frequency 2 times a week. Read about contraindications in the article at the link.
• Mesodissolution- a new method of getting rid of cellulite, an alternative to liposuction. A special solution is injected into the subcutaneous fat, which breaks down fats.
• Lymphatic drainage- a type of massage in which excess fluid is removed from the tissues. Can be done both in the salon and at home. In the latter case, you need to be able to do it.
• Blue clay well helps with the elimination of cellulite and reduction of hips. Clay is diluted with water to a mushy state, essential oils are added. For example: 100 ml of jojoba oil, 10 drops of rosemary, orange and lemon. We insist 2 hours. Then add another 10 drops of jasmine oil and 20 drops of lavender oil. Mix everything thoroughly and use as a mask for the thighs and buttocks.
• Anticellulite massage you can do it on your own every day. To do this, the skin in problem areas is actively wrinkled with both hands, in a circular motion. The advantage of massage is that blood circulation improves, which contributes to the active breakdown of stored fats. If during the procedure an unpleasant pain syndrome appears, then it is worth reducing the pressure. Massage makes the skin taut and elastic. The use of anti-cellulite products is encouraged.
• Wraps. At home, you can use cling film, which covers problem areas previously lubricated with special or self-prepared means. They fight well with body fat: honey, chocolate, seaweed, white and gray clay. After wrapping, it is recommended to apply tightening creams or lotions to the skin. To enhance the effect, lie down in bed and cover yourself with a blanket. The procedure is carried out for 45 minutes, 15-20 courses.

Surgical options for hip reduction

Liposuction, as a method of getting rid of excess volume of the hips and buttocks, is suitable mainly for young girls whose skin retains elasticity. At a later age or after childbirth and a large weight loss, more excess skin will have to be removed. Such a radical way to get rid of body fat is recommended only if none of the above methods helped. It is necessary to decide on the procedure after consultation and examination by a specialist doctor.

Thigh lift carried out more often. After the operation, ugly scars and marks remain, which then need to be removed additionally.

Most often, extra centimeters in women appear precisely in the hips, and not the waist. Here, all the sweets eaten will appear first of all. This is due to evolutionary processes: large hips are better for childbearing.

An athletic figure and slender hips are the result of a comprehensive work on oneself.

In addition, the hormones estrogen and progesterone are responsible for the balance of body fat. Estrogen is a female sex hormone that affects, among other things, the shape of the hips. When it begins to be produced in large quantities, the figure changes.

An imbalance of hormones can be caused, for example, by stress.

But not only physiology and biology determine the volume of the hips. Lifestyle also affects the figure. Improper nutrition and insufficient physical activity will certainly lead to unwanted centimeters in this and other areas. Change the figure for the better - in your hands.

Work on the shape of the hips is carried out in two directions: reducing body fat and strengthening muscles. The first is through diet, aerobic exercise, cardio. The second is being worked out in the gym.

Going on strict diets is not necessary. It is enough to follow the basic principles of proper nutrition. Replacing sweets with fruit, and hamburgers with boiled chicken breast, you will notice positive changes in a short time. It is important to follow the diet. Frequent meals and small portions will help speed up the metabolism and have a beneficial effect on digestion.

Salon beauty treatments will help get rid of cellulite, which is difficult to remove with diet and exercise alone.

Aerobic exercise can be chosen to your liking. Morning jogs, swimming, long bike rides, group fitness classes - anything that will help you burn calories. Unfortunately, it will not work to remove fat only from the problem area: the weight goes off evenly. Cardio will help keep your body toned and improve your health.

A set of strength exercises that promote muscle development will help you choose a trainer. You can do it yourself, at home, but for beginners it is better to consult with professionals.

It is important to do the exercises correctly, otherwise there will be little benefit from them.

As additional measures, you can resort to massage and body wraps. Massage improves blood circulation, skin condition, makes the hips more elastic and toned. Wraps remove excess fluid, relieve swelling. But these methods will only work in combination with diets and cardio loads.

Wraps will make the skin smooth and radiant. They are made using clay, algae, chocolate and other useful mixtures.

It is more difficult for women to burn fat on the hips than on the stomach. To do this, you will have to revise the nutrition plan and lead an active lifestyle. The main thing is consistency and perseverance. One small candy bar can wipe out a week's worth of effort.

Food

To lose weight, you need to burn more calories than you consume - this is a well-known truth. Keeping track of nutrient balance can be tricky, especially for people who have never been on a diet.

To build a thoughtful and effective weight loss plan, analyze your eating habits. A food journal will help with this. Record all meals, including snacks. After a week, it will be possible to draw conclusions about what to remove from the diet and what to add.

If you really need to lose weight, gradually reduce your calorie intake. When there is a deficiency, the body will begin to receive energy by burning existing fat deposits.

Arrange your diet in such a way that about a third of the daily calorie intake comes from breakfast. Have snacks between main meals. A handful of nuts or a glass of kefir will do.

Include in the menu:

• Brown rice;
• coarse pasta;
• lean meat;
• broccoli;
• asparagus;
• grapefruits.

Complex carbohydrates, proteins and vitamins must be present in sufficient quantities. But fast carbohydrates and saturated fats must be excluded. Replace them with polyunsaturated fatty acids, which are found in fish oil, flaxseed oil, red fish, nuts.

And do not forget to drink enough water: at least 1.5 liters per day.

Cardio

The simplest form of cardio is walking. Take daily walks, try to walk as much as possible, take the stairs, and not the elevator. The pedometer will help track the number of steps taken. One hour of brisk walking burns approximately 300 kcal. This is not much, but with regular walks, the result will become noticeable and stable.

If you want to drive fat off your thighs faster, give preference to running. It is good if there is a place for morning jogging near the house. Getting up half an hour earlier may not be easy, but the results are worth it. Gradually increase the load until you can jog for about an hour.

A pleasant and healthy form of cardio is swimming. This sport will strengthen the spine, tighten the figure and help achieve harmony in the hips. It is enough to practice for 45 minutes 2-3 times a week.

In summer, short trips by public transport can be exchanged for cycling. In 45 minutes, you can burn about 350 kcal in this way without additional effort.

Interval training is very effective, during which the pace and intensity are constantly changing. You can do them at home, but this will require additional simulators. Stair steppers, treadmills, elliptical trainers will make the exercises even more effective.

Group aerobics and yoga classes under the supervision of an instructor will also accelerate metabolism and help burn fat.

Strength exercises

It is not enough just to drive fat from the sides. To get a really good figure, you need to develop a muscular frame. This can be done only with the help of special strength exercises.

Weight training in fitness clubs is more effective than home workouts.

• The most famous and effective exercise is squats. There are many varieties, but the basis of the classes is the basic squat. Stand in the starting position: feet shoulder-width apart, hands can be clasped in the castle or stretched forward. Slowly bend your knees, trying to keep your back straight. Come to the end point where your thighs are parallel to the floor and slowly rise up. Experienced athletes can complicate the exercise by picking up dumbbells. Do 2 sets of 15-20 reps.
• Classic lunges involve several muscle groups at once. Stand up straight with your feet together. As you exhale, take a step forward with your right foot, keeping the body motionless. Sit down on your right leg, transferring your body weight to it. Slowly rise and return to the starting position. Repeat with the other leg. To start, do 2 sets of 10 lunges with each leg.
• Step exercises will help tighten the muscles in the thigh area. For their implementation, you will need a special step platform. Stand sideways to it and place your right foot on the platform. Shift your body weight onto it and lift your left leg as you exhale. On an inhale, return to the starting position. Do 2-3 sets of 15 reps with each leg.
• An effective exercise is to take the straight leg back. It will be even more effective if you use weights, but at the initial stage, you can do without additional exercises. Stand up straight and shift your body weight onto your right leg. The knees should be soft and bent. Tighten your hips and take your left leg back, turning the foot towards you. Hold for two seconds and return to the starting position. Do 2-3 sets of 15 reps with each leg.
• Another classic and effective movement is lunges to the side. It involves the muscles of the legs, buttocks, inner thighs. Stand up straight with your feet together. Keep your hands in front for balance. Shift your body weight onto your left leg and at the same time slowly bend your left knee, moving your leg to the side. Keeping the same pace, straighten your left leg. Do 2 sets of 10 reps on each leg.

For maximum effectiveness, remember to breathe properly. Keep the room at a comfortable cool temperature and refrain from eating 2 hours before training.