And do you know how to make your thighs and buttocks beautiful and pumped up?

All, without exception, people dream that their body was firm, elastic and attracted the attention of the opposite sex. Some people think that this task is simply impossible, or it will take a lot of time and energy to complete it. But this is not a true statement. You can make the thighs and buttocks beautiful, if you do fitness in sports halls or at home.

Of course, in any gyms this problem will be helped by skilled masters, but you can not always choose the time for classes in the sports section, and you can save money if you study at home yourself.

To pump the muscles of the thighs or buttocks as quickly and effectively as possible, you need to practice regularly for a couple of months. During this period, the muscles will get used to constant loads, and then you can easily pump up the hips and buttocks and increase their elasticity.

Any exercises that are aimed at correcting certain parts of the body are designed specifically for the effective work of all muscles in these parts. And, therefore, if you want to adjust the shape a little, in the thighs or buttocks, then the exercises should be chosen for the constant hard work of the muscles in this area.

You can start pumping your hips and buttocks anytime, but it's best to do exercises in the morning or early evening. For self-study at home special equipment is not needed - it will be enough chair, dumbbells and carpet, on which the body will not slide.

To inflate the muscles on the buttocks fit squats, back attacks, hip dilution in a sitting and standing position, squats with not very heavy dumbbells.

You need to start the gym by warming up the muscles: light, energetic movements with your legs and hands, running in place and turning your body will do. When the warm-up takes place 10-15 minutes - the muscles respond better to the main load and the exercises become more effective. With regular lessons you need to pay attention to how to increase the hips and buttocks without pumping them. Here are some exercises that allow you to change the shape of the hips and buttocks for the better.

1. Lying on your stomach, stretch your arms forward. Raising your torso and arms, bend your back as much as possible and lock in this position for half a minute. Go back down to the floor, and now lift your legs, also bending your back. Hips and buttocks work in a busy mode. Repeat 7-9 times.

2. Get up straight, legs should be together, in hands - dumbbells. Take your leg back, hands up, back bend. Return to the original position, and do the same with the other leg. Repeat 7-9 times.

3. One leg to put on a chair, bend forward, pulling dumbbells to the floor. Repeat 7-9 times for each leg.

4. The legs are joined together, hands on the waist. We lean forward, without bending our knees, pressing our faces to our knees. Repeat 10-12 times.

5. Lie on your back and simulate your bike ride without taking your back off the floor. Do it vigorously and with effort for a minute. Repeat 7-9 times

6. Lying on your stomach, get your hands behind your back and grab your legs. Raise your arms and legs, without bending your knees, to bend your back. Fix for half a minute. Repeat 7-9 times.

7. We kneel, hands to pull forward. Sitting left on the floor, hands while pulling to the right. Return to the original position. Repeat the other way. Approach 7-9 times. This exercise supports the hips and buttocks in an excellent form.

8. Lying on his back, not lifting his shoulders off the floor, raise his even legs vertically. Drop your legs one way from the trunk, return to the starting position. Repeat also in the opposite direction. Make 7-9 times.

9. Jumping on the rope for five minutes.

Doing these exercises for one or two months in a row, you will certainly get an excellent result - your buttocks and hips will become the envy of all those around you.