How to change the size and shape of your buttocks and hips. Video

How to change the size and shape of your buttocks and hips. Video.

The buttocks and waist are problem areas for many women. A sedentary lifestyle and lack of exercise can lead to the accumulation of fat deposits in these areas. However, with the right workout you can achieve slender and toned legs, buttocks and waist.

American fitness trainer Kim Lyons has prepared for us a set of exercises that will help strengthen and tighten the muscles of the buttocks and thighs. This complex consists of eight exercises that must be performed for 20 minutes 4 times a week. In this article we will look at some of these exercises.

The first exercise is calf raises. Stand straight, place your feet shoulder-width apart, hands on your hips. Then lift your heels, stay at the top for a few seconds, then lower back onto your heels. This exercise is good for the knee joints, pumps the external muscles of the legs and buttocks.

The second exercise is lifting the buttocks. Stand straight, place your feet shoulder-width apart, hands on your hips. Then do a half squat, lower yourself with your legs extended, then begin to lift your buttocks up, lower yourself into a half squat again. This exercise trains the muscles of the legs and buttocks.

The third exercise is lunges. Step forward, lower your knee to the floor, then step onto your front leg and hold for a few seconds, then return to the starting position and repeat on the other leg. This exercise helps strengthen the muscles of the legs and buttocks.

The fourth exercise is raising your legs to your side. Stand straight with your hands on your hips. Then move one leg to the side, do a half squat and lift that leg to the side, then return to the starting position and repeat the exercise on the other leg. This exercise trains the muscles of the legs and buttocks.

The fifth exercise is lifting your legs onto your back. Stand straight with your hands on your hips. Then do a half squat and lift one leg onto your back, then return to the starting position and repeat the exercise on the other leg. This exercise trains the muscles of the legs and buttocks.

The sixth exercise is squats with leg raises. Do a squat, then stand with your legs extended and bend one leg, raising your knee as high as possible. Then return to the starting position and repeat the exercise on the other leg. This exercise trains the muscles of the buttocks and transverse abdominal muscles.

The seventh exercise is raising your legs to the side. Stand with your side to the support, then place your hands on the support and lift one leg to the side, then return to the starting position and repeat the exercise on the other leg. This exercise helps strengthen the muscles of the legs and buttocks.

The eighth exercise is squats with leg raises. Do a squat, then stand with your legs extended and lift one leg to the side, then return to the starting position and repeat the exercise on the other leg. This exercise trains the muscles of the legs and buttocks.

If you want to change the shape and size of your buttocks and thighs, then regular workouts will help you achieve the desired results. The set of exercises that we have considered can be performed at home; you need to devote 20 minutes to it 4 times a week. However, before you start training, be sure to consult with a specialist and learn the correct technique for performing the exercises. We wish you the best of luck in achieving your fitness goals!