Exercises for thighs and buttocks: 20 minutes a day to keep the body in great shape

It's No secret that the lower half of the body is a problem area for most modern women. How to find slender in shape, if you have a really heavy bottom, which does not save even a small waist? To help solve the problem effective exercises for thighs and buttocks. 20 minutes is the maximum length of time that you have to devote to training.

The easiest way to pump up the legs and buttocks

If you have no desire to delve into the features and nuances of exotic performing exercises, you can just purchase a pair of light dumbbells and take up normal, classic squats and lunges.

In Order to get optimal results, you will have to repeat each item to twenty times, and then to complete the whole circle over again, but not with empty hands, but with dumbbells, which significantly complicates your standard exercises for thighs and buttocks. 20 minutes may seem a whole hour, but after a month of training you will see amazing changes in your body.

The Standard range consists of:

• 20 regular sit-UPS;
• 20 plie squats;
• 20 sit-UPS chair (the yoga element);
• Classic 40 lunges (20 forward and 20 back);
• 20 lateral lunges.

If you feel that you get tired quickly, make a little pause between retries.

Train Like a celebrity

If you are ready to perform any exercises for thighs and buttocks 20 minutes per day, try to make your own exercise program based on fitness famous singers, Actresses and models. Any items can be combined with each other in various ways, important to remember that prior to class you must do the workout, and after that devote at least a couple of minutes stretching.

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The Professional trainers of celebrity offer the following highly effective exercises:

• Jumps to the side. Stand up straight, feet together, hands linked in front of chest. Lean forward, bending your knees, then push off from the floor with the left foot and jump to the right. When landing your entire body weight must fall on the right foot. Without pausing, immediately jump in the opposite direction. You just need to have a few moments to do this exercise for thighs and buttocks; 20 minute workout with elements of cardio fly by.
• Squats with weights. Stand up, feet wide apart and hold a heavy kettlebell or dumbbell. Without dropping the shoulders down in a classic squat so that your thighs formed parallel to the floor. Hold this position, then straighten up. Repeat 20-25 times.
• The Bridge on one leg. Best list of exercises for thighs and buttocks invariably includes variations of the "bridge". To perform this modification lie on your back, bend your knees, press your feet into the floor and extend the arms at the seams. Raise your straightened right leg, then the hips until the torso does not turn into a straight line at the height of the left knee. Lower the hips without touching the floor and repeat 20-25 times, then do the exercise with the left leg.

Conclusion

20 minutes of exercises for thighs and buttocks - this is the maximum time required to bring the problem areas. Stick to the principle of regularity and change your exercise program every 10-12 days so that the muscles do not have time to get used to the same load. After a month of daily lessons not only you, but everyone around will appreciate the impressive results of your efforts.