Having toned thighs and buttocks that can help improve self-confidence, achieve fitness and allows you to wear anything they want. How do I?
Thighs and buttocks are often a problem due to the accumulation of fat in the area. To tighten the two parts of the body may be done by burning excess body fat with cardiovascular exercise and build muscle with weight training.
Excess fat can hide muscle tone. Cardiovascular exercise such as walking, swimming, aerobics and cycling are performed 30 to 45 minutes a day to burn excess fat on the thighs and buttocks.
In addition to burning fat in the thighs and buttocks, cardiovascular exercise can also increase the body’s metabolic system, thus speeding up the burning of calories in the body that prevent the buildup of fat.
Exercises to tighten your thighs
Consists of quadricep thigh muscle (quadriceps) and hamstring (rear thigh). When the muscles are tight, then the legs will look slim. Build muscle mass in the thigh can be done with cardio and weight training exercises.
Squat is a fairly common practice and is also a very effective movement to tighten the thigh. This exercise is done by standing half-squat with feet and hips widened.
Pile weight on heels, knees and do the movement tekut squat as low as possible or until the parallel to the floor, then return to standing position. Try to add weight to increase the challenge in the thigh muscle.
Exercises to tighten your buttocks
To tighten the buttocks, which need to be targeted are the gluteus muscles (muscles of the buttocks). One exercise you can do is bend the knee, with one foot stepping forward and then bend. This exercise can also be combined with lifting weights in hand. Perform this exercise two or three days a week for 30 to 40 minutes.
Other exercises that can tighten the buttocks is the glute kickbacks, with such a position rests on all fours with two hands and one knee, while the other leg lifted up to form the letter L between the calf and knee. Repeat with opposite leg.
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