7 exercises to reduce thighs, hips and buttocks, get fit and tighten in one position

There are quite a few girls turning to exercise to get fit and look fit. Because the body looks slim and beautiful, it can help build confidence in every step as well Today, Jarook.com offers a simple exercise that can save you a lot of time because one exercise can help reduce thighs, hips and buttocks at the same time, helping to get fit and firm without Have to waste time exercising as long as before

1.Dumbbell Step-Ups

Simple moves that you can do with just a dumbbell and a cross or ladder. This pose will help strengthen the muscles in the hip area. Butt and thighs at the same time. Anyone who has buttocks and thigh problems, often do this pose Guaranteed!

How to train

1. Stand straight, facing the stairs. Ground level Or a small chair with two hands holding a dumbbell or water bottle fit in hand
2. Step right foot up and place on top. The left foot is on the ground. Then tiptoe up along the right foot. Then put the left foot down
3. Repeat 15-20 times for 3 sets.

2. Plié Squat

This squash pose. This is an adaptation of ballet practice. This is a posture that helps to strengthen the muscles of your hips, buttocks and thighs, especially the inner thighs.

How to train

1.Stand straight, spread your legs apart so that both feet are slightly wider than your shoulders, tilt your feet 45 degrees.
2. Stand with your back straight with your hands slightly above your chest.
3. Crouch down until your knees are perpendicular to the floor. And stretched up
4. Repeat 15-20 times for 3 sets.

3. Side Leg Lift

This exercise focuses on exercising on the lower hips. But at the same time, it will help strengthen the thighs and buttocks as well. Do it every day, guarantee the exact figure

How to train

1. Lie on your left side. Right leg over the left leg Right hand, foot, hip Place the head over the left arm.
2. Lift the left leg to the side of the body approximately 45 degrees with both legs straightened and lowered.
3. Repeat 15-20 times for 3 sets and switch to do the other side.

4.Single Leg Deadlift

It is a slightly brutal exercise. Because it requires balancing together But if you do it every day, your legs, hips, buttocks that are fit and firm will never be just a dream.

How to train

1. Stand with legs with both hands holding a dumbbell. Or a water bottle full of water
2. Leaning forward, both arms straight downward, with dumbbells weighted. Lift your left leg back with your leg straightened back. And at the same level as the latter
3.Lift your body back to the same position, repeat 15-20 times on each side for 3 sets.

5. Curtsy Lunge

Kirk Cielange, also known as the Skater Lunge, is an exercise similar to a normal lunge. But added a challenge by crossing your legs back. This makes the muscles around the thighs, hips and buttocks to exercise more.

How to train

1. Stand straight with your toes slightly apart. Let your arms be relaxed
2. Step left foot, cross back and lower your body to the end. But don’t let your knees touch the ground Hands together in front of the area above the chest.
3. Straighten up and switch to both sides
4. Repeat 15-20 times for 3 sets.

6. Fire Hydrant

For girls who want to focus on exercising on the hips and buttocks. But also want to fit your thighs This pose can help. Because this position will stimulate the muscles of the buttocks and hips. It also helps to tighten the muscles of the inner thighs. Not only that, it also helps train the balance of the body well.

How to train

1. Kneeling on the floor, hands on both hands on the floor in front of the body and straighten the back.
2. Lift the left leg to the side as much as possible. Where the legs are still bent in a 90-degree manner and then the legs are placed down
3. Repeat 15-20 times for 3 sets.

7. High Knee

Finally, here are the best exercises to help you work out your lower body, hips, thighs, and glutes. It can also help exercise the abdominal muscles as well. It has been very effective in many ways.

How to train

1. Stand on your legs slightly apart. Release the hands by the side of the body
2. Raise your arms so your hands are around your chest. Arms perpendicular to the ground, hands upside down, hands pointing outwards.
3. Lift your left knee until it touches your hand. But if you can’t lift your knees as high as you can, put your feet down and switch to the right side.
4. Slowly increase the speed, repeat 20 times for 3 sets.

Put together these 7 simple poses, if you want to get in shape, it’s time to start getting fit anyway. But do not forget that even after exercising for a body shape We also need to control food intake. Otherwise Instead of having beautiful slender legs And tight-fitting hips May get a sloppy bottom and full of cellulite instead This time, it’s even more stressful. I don’t know.

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