Beautiful tips: how to lose weight in thighs and buttocks at home

The first step is to develop a program – compile a set of exercises, a list of foods for diets, choose recipes wraps or fat burn massage cream. So it will be easier to carry out all planned, and monitor their own efforts.

How to lose weight in thighs and buttocks

Proper nutrition

Under proper nutrition means a complete rejection of banned products, which includes:

  • fat and meats;
  • pastries and sweets;
  • semi-finished products.

Restrictions apply and salt. It is recommended to at least temporarily cease to use due to its ability to retain water in the body. And further salting everything at a minimum. Disorders of water balance slows down the metabolic processes, stimulates the accumulation of excess fluid (often in the buttocks and thighs).

You can and should use:

  • greens, vegetables and fruits;
  • lean meat, fish;
  • derivatives of milk with low fat content;
  • seafood;
  • soy, beans, nuts;
  • buckwheat and brown rice;
  • consider the following rules:

    Una nutrición adecuada
  • fresh pressed juices, decoctions of herbs.
Valuable advice! Faster to clean the intestines from toxins will help room temperature water with ginger, lemon juice and aloe. Drink every day a glass on an empty stomach half an hour before Breakfast.

For the normal course of biochemical processes in the body, it is recommended to consume per day about 2 liters of pure non-carbonated water.

Exercises at home

To tighten the buttocks and to reduce the volume of hips, do not have to visit a fitness center enough to pick up an effective system for home workout.

Squats are basic exercises, about to swing the buttock, thigh, calf muscles. The reduction should take a breath on the climb out. In the lowermost position, the knees should not go beyond your toes.

Variations:

  • hands at lower stretched straight before him;
  • with dumbbells or a barbell with low weight;
  • with the bounce.

Lunges needed for gluteal and hip. When the attacks towards training the inner thigh, front to front and back sides, with the jump – the entire muscle group of the legs and buttocks. On each leg do 25 times with 3 approaches.

The program also can include the following elements:

  1. The side bracket provides the location of the body on the right side with a bent left leg, left hand on belt. Leaning on his right hand on the inhale lift the body, locking bar for 30-60 seconds, then return to the starting position. The retention time of the shell increases gradually. The complex to enter 3 times on each side.
  2. consider the following rules:

    Ejercicios en casa
  3. Leg lifts from a prone position on the back and the side. The working leg should not bend at the knee. With each rise of the amplitude to increase. Repeat 20-30 times on each leg in 3 calling.
  4. Taps feet alternately backward, reaching a maximum point, hands holding onto a support (wall, chair). To do 25-30 times on each side in the 3-4 approach.
  5. Jumping rope 500-1000 times daily. You can vary the exercises to jump on one foot, on two and on the next touch the floor. To complicate the exercises for legs it is possible to fix the weights.
  6. The rise of the buttocks of "lying" on the floor with a throw on the bench legs. My hands divorced at the sides. Repeat 25-35 times in 3 sets.
  7. Lifts on a step-platform or stool. To do 20-25 once in three-four time.
Important! Classes should begin with a warm-up. This process of warming up the muscle tissue, preventing sprains and other injuries.

After completing the main complex, it is recommended to conduct a hitch – stretching exercises. It calms and brings the heart rate back to normal and eliminate the Hyper tone of muscles after a workout.

Aerobic exercise

They exert a powerful effect on subcutaneous body fat. To rhythmic loads include:

  • run;
  • step aerobics;
  • brisk walking;
  • Cycling;
  • work on the bike.
Important! For maximum results, the workout should last at least 40 minutes. Only under such conditions delayed the fat reserves actively converted into energy.

Beauty treatments: what to do to lost weight hips and butt

In addition to the transition to proper nutrition recommended beauty treatments – massages, wraps, baths for weight loss. They improve the blood circulation in the thighs and buttocks, promote the rapid breakdown of fat cells.

Massage

Manipulation can be carried out personally. As a massage elements are used: stroking, pinching, kneading, tapping, tapping. To use force when exposed to the skin during the massage the buttocks and thighs, especially inner thighs. In this area there are abundant network of lymphatic vessels and rough handling can be damaged.

In order to provide an outlet from the upper layers of the epidermis excess fluid and toxins, you should start with taking a shower with scrub. This ensures your pores. To palm glided over the skin of the thighs and buttocks without causing pain, apply a special massage oil or cellulite cream.

The procedure lasts 20 minutes on each thigh and buttocks. After the massage need to take a shower and spread on the skin moisturizer.

In addition to classic massage in the struggle for slim hips and taut buttocks, used the other kinds of manipulations:

  • honey;
  • canned;
  • the vibratory;
  • warm massage.
Attention! Each type of massage has a number of contraindications that should be excluded before the procedure.
Scrubs and wraps consider the following rules:

Masajes

Wraps work on the principle of baths or saunas. Under the influence of a certain temperature of the subcutaneous layers of toxins and excess fluid, thereby decreasing the volume of the thighs and buttocks. Increased blood circulation improves the movement of lymph, filling all the cells with oxygen and nutrients. This creates favourable conditions, stimulating of metabolic processes.

Before the procedure is also used scrub clean the skin of actinic particles. Also taken a shower for disclosure since. Proper preparation before wrapping guarantees the best results, which is visually noted on the thighs and buttocks after the first session.

Conclusion

The main tool in working on your figure stands stable psycho-emotional background. Should get rid of all the fears and negativity, learn to enjoy every day, the sun and even the rain. Then the task will not seem difficult and unattainable.

06.05.2018