Simple Exercises to Work Out the Thighs and Buttocks In search of the perfect figure, every woman dreams of slender hips, firm buttocks and toned legs.. We offer you an effective set of exercises that will help make your dreams come true..

To achieve the desired results, just 15-30 minutes of training per day. Gradually but surely, you will see your body transform.. First of all, it is worth emphasizing that movement is the key to slender hips..

Integrate activity into your daily life: move more at work and at home, forget about the elevator, walk a couple of stops before or after work. These small changes will bring results in 10-14 days.

We present you a set of exercises for weight loss and strengthening the hips:.

Squats Stand shoulder-width apart, hands at the waist. Do half squats to knee level without going too deep.. When returning to the starting position, do not fully extend your knees.. This exercise tightens the front muscles of the thighs and buttocks..

Lunges Stand on one leg, bend the other at the knee and lift forward. Lunge forward with this foot on your toes, keeping your back straight.. This exercise strengthens the front of the thighs..

We hit the ball The supporting leg is slightly bent, bend the other leg at the knee and lift. Straighten your leg like you're kicking a ball. Do not make sudden movements, watch your posture. This exercise is good for the front of the thighs..

Swing back Supporting leg slightly bent, take the other leg back and bend the " This exercise strengthens the back of the thigh..

Lying mahi Lying on your side, swing your leg up, try to make the heel look up. Do not tilt the body forward, tighten the buttocks. Great exercise for the buttocks and hamstrings.

Dance Exercise Stand, lift one leg back and begin to bend your knees, squat until your legs are parallel. Return to starting position. This exercise strengthens the buttocks.

Active Rest Lunge forward and slowly shift your weight to the other leg.. Shift weight to muscle tension. Repeat the exercise several times for each leg..

Remember that success comes with regular exercise and a healthy lifestyle.. Take time for your health and turn your dreams into reality.

e-news. com. ua.