For women of the adiposity on hips and buttocks can represent the real problem. In these parts are almost not involved in everyday life of group of muscles. To remove excess fat from buttocks, it is necessary to work properly.
- - free sportswear;
- - rug for occupations on the floor;
- - support.
1. Carry out squats. Get up so that legs were shoulder width apart, stuff up hands for the head. Without tearing off from the heel floor, sit down approximately to chair seat level, the back has to be the straight line. Return to the home position. Repeat exercise several times.
2. Get up more exactly, legs together. Put hands on the belt. Set aside one leg far away back so that that leg that ahead, it would be bent in the knee by 90 degrees. The knee of the leg which is set aside back has to be closer to the floor. Receive the home position and make also, having changed the front leg.
3. For performance of the following exercise it is necessary to lay down on the back on the firm surface. Bend legs in knees, put them on width of shoulders. Extend hands along the body palms down. Now raise the waist and the basin up. On the floor there have to be the head, hands, shovels, the foot. Without concerning the floor basin, receive the situation close to initial. Repeat several times.
4. Get up on elbows and knees so that legs were bent in knees approximately by 90 degrees. Try to raise one leg up so that the knee wasn't bent. The hip at the same time has to be parallel to the floor. Without touching the floor by the knee, receive the home position. Again raise the leg up, repeat several times. Make also with other leg.
5. Option of the previous exercise. Raising the leg, unbend it in the knee, but it is a little not up to the end. Try to raise the foot far away above. One more option: at the same initial exercise straighten the leg and put on the toe. Now raise it up, without bending, and when lowering try not to concern it the floor. Alternately carry out both for one, and for other leg.
6. Carry out leg swings. Put legs together, put hands on the support, for example on the chair back. Vigorously raise the right leg to the right side and lower. Also do by other leg.
7. Get up near the chair. Holding it hands, rise on toes and fall back. To complicate exercise, it is possible to carry out it, standing only on one leg.