The best exercises for losing weight, Lyuscos and hips at home: step -by -step instructions for men and women

Slender hips are not only beautiful, but also sexy. You can achieve the beauty of the legs both in the gym and with the help of home fitness. In any case, you will need a set of effective and effective exercises.

Step -by -step instructions exercises for losing weight legs, leas and hips at home for women and men

Having slender and toned legs is the dream of every person. For women, this is an indicator of their sexuality, for men - strength. And if for men thick and shapeless thighs are rare, then for women it is a very common case. The nature of the female figure ordered that excess weight could be collected on her hips. However, this is far from a whim, just a basin of women is much wider than the pelvis of men, because it is they who give birth to children.

Unfortunately, after the first birth, the bones of the pelvis diverge and visually become even wider, in addition, excess weight “with pleasure” settles on the already large hips. Thus, the “ears”, round scams and other disadvantages of the figure are formed. The situation exacerbates the excessive overeating of the harmful foods of a modern person and his sedentary lifestyle. Frequent sitting on the couch, in an office chair leads to the fact that the lower part increases and accumulates an excess fat layer.

What needs to be done in order to find slender and strong hips?

Fortunately, getting rid of these shortcomings is quite real at home, but this requires your patience, strength and endurance. To make the legs and straps ideal - you need to perform a set of exercises daily.

Exercises that favorably affect the legs at home for both men and women:

•   Twins in the air -one of the most effective exercises that will strengthen your buttocks at the same time, the outer and inside of the thigh. In order for the exercise to be as useful as possible, you need to lie on the stomach on the floor (the surface should be hard and flat), stretch your hands forward and try to alternately lift the legs most extended in socks. If from the first entry it is not possible to make at least 10 times, relax and perform the exercise in several visits
• Scissors -this is an exercise familiar to everyone, which is also done in a lying position. It can not only tighten your legs and make them slim, but also significantly have an effect on the muscles of the press. At the same time, you do two works - pull your legs and waist. Lie on your back, lift your legs up directly perpendicular to your body and begin crossing movements in which the left leg will go beyond the right or vice versa. Make approximately 30 crosses in one entry, relax and repeat the exercise two to three times
• Machs up -it is carried out in the same position "lying on the back". To do this, you need to stretch your hands along your body and put them with your palms down. The legs rise as perpendicular as possible to their body and hold together, as well as evenly. It is necessary to make ten uplifts up and try not to spread your legs and not bend them at the knees. Perform the exercise 10 times to the row, relax and repeat it in two more entry
• Squats -to tighten the inner surface of the thigh, you should perform a set of unusual squats. To do this, dilute the legs as wide as possible, arrange them with socks in different directions and start squats. The hands should be at the waist. After performing ten squats, tighten your socks and alternately tear off the heels from the floor, leaving your leg on your toe. Perform such an exercise 20 times to a row. Finish the exercise by rifts. To do this, sit down and pull out one leg as much as possible to your task to carry out a roll from the left leg, to the right one, putting a completely different leg to the side

Video: "Exercises for the inner surface of the thigh"

Exercises for losing weight legs, lies and hips lying

There are a number of understandable and simple exercises that can easily be done at home in a lying position. This position helps you relax as much as possible and strain only the part of the body on which the work is performed. Perform each exercise in several visits in order to achieve the most effective results.

A set of exercises, designed for high -quality weight loss of the hips and lies in a lying position

Exercises that can be performed lying down:

• Lateral swings -this exercise is capable of capturing the three most problematic zones: buttocks, the outer side of the thigh and internal. Performing such swings every day in several visits in the morning and evening, you can achieve that soon your legs will become fit and slender. Lie down to perform the exercise on the right side (or on the left). The right hand in this case should bend at the elbow and be your support. The left bends at the waist (if you go to the other side, then the situation is exactly the opposite). Raise the leg as top as possible, its position is considered exactly perpendicular to the body
• Vertical Twins -this is a complex, but very effective exercise that can remove excess fat from Lyashka and make your legs slim and fit. To do this, you need to take a position lying on your back. Hands must be reduced behind the back, lift the body and hold it with your hands. The legs rise up and spread as much as possible, after that they need to be reduced and diluted again. In addition to the fact that the muscles of the pelvis and hips are strengthened, your press also works in the same way
• Raising the pelvis -just lie on the floor and relax as much as possible. Your hands should be extended along the body and pressed with palms to the floor. Bend your legs at the knees, the feet should be pressed to the floor. Raise your case and pelvis as up as possible, clinging your legs and hands to the floor. You need to perform such an exercise three sets ten times, if it is given it very easily-just put some kind of load on your stomach: damn it-if you are in a sport room or something like a plastic bottle filled with water, if you train at home
• Draw a circle -this is a fairly simple exercise that can also be performed lying on the floor. To do this, lie on your back and raise your legs up, try not to breed them or bend at your knees. You need to stretch your socks and draw them in the air as a maximum even circle, in size it should be approximately with your growth. Having completed the exercise with two legs, rest a little and continue “drawing” with each individual foot. This exercise tightens not only your hips, but also strengthens caviar, but also pumps up the press

Video: "Exercises to reduce the volume of the hips in a lying position"

Exercises for losing weight legs, leas and hips with dumbbells

If you want to achieve the fastest result from home exercises, then you should definitely connect “heavy artillery” to classes. To do this, you can use absolutely any dumbbells that only you have with different weights. Dumbbells will add weight to your body and therefore you will carry out exercises with great zeal and make great efforts to them. Needless to say, the effectiveness of such exercises grows several times?

What exercises are most effective for losing weight? Exercises with dumbbells

Exercises that can be performed for weight loss of legs and lumps with dumbbells:

• Lugs with dumbbells -this exercise will “carry out work” in the field of your pelvis and hips as efficiently as possible. You need to become as directly as possible, spreading your legs only to shoulder width. In each hand there should be a dumbbell (with a non -estate of dumbbells, you can pick up a liter or one and a half -liter bottle filled with water - to keep it much more difficult, but nevertheless it will give its effect from classes). Make lunges forward and back alternately, stretching the leg as much as possible and putting it in front of you. First, make a series of lunges forward with even squat, then back. Finish the exercise with foot lunches to the right and left
• Squats with dumbbells -it is also one of the most effective exercises in order to “lose weight” too full legs. To do this, you need to become as smoothly and widely spread your legs. Take it in each hand on a heavy dumber (in the gym it can be replaced with a bar, which the coach will select for you). The socks of the legs are placed to the sides, the hands with dumbbells are either pressed in the chest or at the shoulder level. Perform squats, straining the muscles of the inside of the thigh. Ten squats should be performed about three in a row
• Lugs and swings with your feet -to do this, you will need to become as smooth as possible and spread your legs to the sides so that the socks look straight (not very widely). Perform full squats, all this time holding the cargo in your hands. While you rise from squats and level your back, raise your leg as much as possible (as soon as you can) upward. After each squat, you should alternately change the leg that you will raise. The exercise perfectly helps to burn excess adipose tissue on the inside of the hips and also strengthens your buttocks
• Lifting attacks -this exercise can of course can be performed without dumbbells, but the more your load, the more effective it will be itself. Use any surface that you only have: a bench, a step, a chair. Your task is to make lunges forward and put your leg on the rise, after which squat and alternation of the legs are done on this leg

Video: "Exercises for losing weight of the legs quickly and efficiently"

Exercises for losing weight legs, leses and hips from Anita Lutsenko

Anita Lutsenka is an interesting fitness trainer who managed to achieve an excellent result in bodybuilding. She almost daily performs more and more sets of exercises for those who are trying to lose weight and the most interesting thing is that all her exercises are incredibly effective! Regularly performing a complex for losing weight legs from Anita, you will achieve incredible strength and harmony even for the most full legs.

How to get the harmony of hips and Lyashka with exercises from Anita Lutsenko?

Exercises from Anita Lutsenko, which will help restore strength and harmony to the legs:

• Anita recommends every time any of her exercises to start with a small warm -up, which will help to smoothly start the lesson and warm up all muscle groups so that they do not hurt after training. To do this, make a small stretch to the sides and a small march. A simple march should change raising the knees while walking.The exercise is very simple - you need to lift the knee with the highest possible and touch it to the inside of the palm at chest level. Or you can touch the elbow hand of the right knee. This exercise must be done within ten to fifteen minutes
• Another just exercise from Anita - sock jumping.To do this, you need to put your hands on the waist and make wide jumps to the side, the weight of the body is transferred only to one leg (the one in the direction of which you jump), and the second leg is attached to the first, but stay on the sock. Such an exercise should also be done for ten to fifteen minutes. Finish the exercise with a stretch: for this, the leg should be raised from behind and grab it with your hand so that the triangle forms. Such an exercise should be done on two legs
• Lugs -another effective exercise from Anita Lutsenko, which involves all muscle groups and allows you to work qualitatively on weight loss in the hips. To do this, put your hands on the waist, and pull your leg and set back. The exercise lies in the fact that the leg that you put back must be put on the knee. The second leg at that time is necessarily pressed tightly by the heel to the floor. You need to perform at least twenty exercises in a row
• Twims to go ahead -helps effectively “grind” harmony in the legs. To do this, it is necessary to raise the leg to the chest level, bending at the knee and then lift it up next time to completely extend it. Such an exercise should be done twenty times continuously on one leg and then without a break to the second. After this exercise, rest a little and shake your legs

Video: "5 simple exercises for weight loss from Anita Lutsenko"

Exercises for losing weight legs, leas and hips for ballerinas

In order to find the perfect harmony of the legs and be able to correctly and proportionally develop your body, you can test a set of exercises that professional ballerinas regularly practice. Such exercises are characterized by the fact that the load evenly loads all muscle groups and even involves those that do not always work in ordinary everyday life.

A distinctive feature of exercises intended for ballerinas is that they do not seek to “pump up” their legs. Their task using training to make muscles as flexible as possible and maintain their minimum volume.

What exercises do ballerinas do for harmony of the legs?

Exercises on the legs from professional ballerinas:

• Squats Plie -this is a simple exercise based on ordinary squats. It makes muscles work effectively on the inside of the thigh. To do this, the legs must be diluted and put approximately at the level of the shoulders. The feet are divorced to the sides so that the socks look in different directions. Hands are closed with brushes in the chest area. It is necessary to produce from twenty to thirty calm squats and at the same time not to tear the feet from the floor
• Squats on one leg -a complex exercise that is never possible to do perfectly the first time. In order to fulfill it, you need to find a good support near the wall. After one hand finds the support, the second is placed on the waist. Squots are performed on one leg, the second is stretched forward. Squat in the future without support, holding both hands at the waist. The exercise not only corrects your figure, but also perfectly develops coordination
• Stretching -it includes two similar exercises. It is easy to perform them with a stool with a high back. Become behind a chair, take him behind him. One leg stands smoothly and rests on the floor, the second goes as much as possible with an elongated toe. It is necessary to perform about twenty lifts on one side and the same on the other. After that, move a little to the side. Raise your leg and put it on the edge of the back of the chair. Contract the body so that your hands reaches your toe and fix your position for a few seconds. Do the exercise with each foot alternately

Video: "Ballerin's legs" exercises "

Exercises for the simulator for losing weight of the legs, leas and hips on the simulator

Exercises in the gym are able to have the most effective effect for those who fight with excessive fullness of the legs. For this, there are a number of special simulators and exercises that can be carried out using a professional coach.

How to lose weight in the hips in the gym?

Exercises in the gym for weight loss of the legs, the most effective:

• GAKK TREENER “It is created so that you can give your feet the maximum load.” This will make all groups of the leg and press muscles work, will burn fat qualitatively both on the inner and outside of the thigh, strengthen the buttocks. There are several varieties of such a simulator that allows you to raise weight in a sitting position and even in a lying position. In both cases, all the emphasis occurs on the lumbar zone
• A simulator based on the information and breeding of the legs -one of the most effective simulators that allow the load on the inside of the thigh. This simulator is especially loved by women, because with its help you can achieve the perfect beauty of the buttocks and hips
• Smintt simulator -a special simulator that allows you to do not only the simplest squats (which are also very effective for priests), as well as attacks. The simulator reduces the load on the back, allowing you to actively work your feet
• Bench press -which can be done using a power frame. Perhaps the simplest exercise, but the most effective that involves almost all muscle groups in the human body
• Treadmill -a simulator that will help you lose weight and relax at the same time. During running at different speeds, you will invariably involve all the muscles of the lower body and actively work to ensure that your legs gain harmony and strength

Video: "Exercises in the gym for the legs and buttocks"

Exercises on a rope for weight loss of legs, leas and hips

The jump rope is one of the most ancient, but nevertheless proven means for weight loss. In this case, the secret of its action is very simple - during classes, only the lower body is actively working, which positively affects not only beauty, but also the strength of your legs. There are several ways to engage in a rope:

• Leaping with knitted legs -it involves simple jumps to not a large height, during which you will keep your legs as much as possible and tear them off with shocks from the floor. For the simplicity of the management, you need to choose the most comfortable shoes and a long rope
• Drying on one leg -they allow you to increase the load and make the body work in enhanced mode. To do this, you need to leave one leg evenly, and lift the second bent into the knee. Jumps can be done with different frequency and speed, the legs should be changed alternately
• Leaps with alternating legs -will allow you to make a uniform load on your feet. In addition, such jumps can be done with different frequency and height. During such jumps, buttocks and even the muscles of the press are actively working
• Running with a rope -a peculiar diversity and enhanced training, since in addition to running you also strain the muscles of the hips, trying not to stumble and not to cling to the rope. The exercise perfectly strengthens the hips and buttocks

Video: "How to jump on a rope?"

How to do an exercise bike for losing weight?

This exercise is very popular among those who are engaged in fitness and weight loss at home. It involves the location of a person in a sitting position on a chair or lying on a solid surface:

• Lie on the floor and stretch your arms along the body, put them down your palms and rest on the floor. Raise your legs up and align it as much as possible. Perform crossed movements with completely even legs with elongated socks. Your waves can be sweeping, but can be small. With rapid fatigue, perform the exercise in several visits
• Sit on a chair and grab your seat with your hands very tightly. Stretch your legs forward as smooth as possible with stretched socks. Your tasks to perform crossing movements to the sides for a minute. After that, rest and do the exercise again. You can diversify it only by performing movements to the sides of Il up and down
• In the position of lying or sitting, stretch your legs as forward as possible. Bend one leg at the knee, the second remains flat. Exhaust your legs one by one, imagining that you are pedaling the bicycle. Remember that the feet should remain as even as possible at this time

Video: »Bicycle Exercise"

Simple and light exercises for losing weight, Lyashki and hips

Knowing a number of simple legs, they can easily be performed at home in order to achieve perfect harmony and strength. It doesn’t matter what kind of exercise you will give preference, it is important how often and diligently you will make it:

• Running up the stairs -it works effectively on the harmony and power of your legs, while strengthening the buttocks and making them round
• Ordinary squats -stretch your arms forward and without tearing the heels from the floor, perform squatting as high quality
• Rolls -they must be performed from the left to the right leg, as placed as much as possible to the side of the foot
• Lugs -forward and even backward, which can be done on the surface and without it

Video: "Exercises for losing weight Lyuscos at home"