Want to firm up your buttocks and legs to make them look better ?
Congratulations on your will.
Now we have to know how to do it.
Read this tip carefully and follow these sports and dietary tips for 3 weeks for visible results!
Three exercises are recommended to firm up your thighs and buttocks:
1. squats (thighs, buttocks)
2 . the lever (front of thighs)
3 . the slits (thighs, buttocks).
Squats are described on this page, and leverage on this one.
For the slots:
- start from a standing position, hands on hips, one foot 80 cm in front of the other;
- descend gently while inhaling to touch the knee of the back leg on the ground (be careful not to lean your chest forward);
- straighten your legs while blowing to find the starting position (always be careful not to lean your chest forward);
- repeat this movement the number of repetitions required, then repeat with the other leg in front.
Perform the following program for 3 weeks :
- Monday: 5 sets of 15 squats, 5 sets of 10 lifts
- Wednesday: 5 sets of 12 lunges on each side, 5 sets of 10 levers
- Friday: 3 sets of 20 squats, 2 sets of 15 lunges on each side, 2 sets of 12 levers
This training will not be enough to reach your goal if your diet is too rich, especially in fat:
- L imitate fatty foods as much as possible (ban cheese, cakes and other chocolates), and replace them with fruits and vegetables.
- Remember to consume daily whole grain (wholemeal bread, brown rice, wholemeal pasta) to limit the secretion of insulin, the enzyme responsible for storing fat.
This will reduce the storage of the foods you eat and facilitate the elimination of fat.
- Don't forget the protein :they are essential for building and maintaining muscles. Without them, your legs will not be able to tone up.
Prefer lean meats (chicken breast, turkey, veal), and more generally foods with a high protein/lipid ratio, i.e. containing at least five times more protein than lipids (like black beans and 0% cottage cheese).
Thus, you will be stalled (protein fills the belly) with few calories (low fat rate).
A diet rich in sodium (salt) promotes water retention . Result:your body appears more inflated, mainly the buttocks and the legs.
To avoid this inconvenience, get into the habit of salt as little as possible , if at all. You will then find the true taste of food.
