How to make the hips slim and toned: 58 exercises, which is worth a try

If you want to make your legs even better, stronger and leaner, you will help this selection exercise.

Fifty-eight options - choose not want to! You can perform a series of 10-15 repetitions of each exercise for hips liked. And those who are on the fitness crazy, can try to do as many repetitions per minute.

1. Planck dilution legs in a jump

2. Plié with a side a kick

In order not to lose balance, pull your stomach.

3. Jumping from side to side in the emphasis lying

Pay special attention to breathing and back: it should not hog.

4. Ups on a step

During the execution of this simple exercise, posture, do not slouch.

5. Lifting legs, bent at a right angle to the bar

Exercise for the simultaneous study of the abdominal muscles and buttocks.

6. Ups feet from a prone position

The classic exercise, which can be complicated with an elastic tape.

7. Planck's "mountain"

Study of the abdominal muscles and calves with a single exercise.

8. Lunges with lifting foot forward

Intense exercise! Keep an eye on your back, do not slouch.

9. Caterpillar

The slower you do this exercise, the muscles are worked deeper crust.

10. overtures

Exercise for the legs, buttocks and press.

11. The slopes with dumbbells

During tilting, keep your back straight.

12. Lunges with dumbbells in motion

Keep your back straight, abdominal muscles straining.

13. toy boat

A powerful exercise for the whole body.

14. Bulgarian attacks

foot ascent to step helps harder to work your leg muscles and buttocks.

15. Jumping elastic band

Group together and jump as much as possible with his legs apart.

16. Mahi leg

Despite its apparent simplicity, this exercise is good loads thighs and buttocks.

17. Squat with extra weight

In addition to the legs, this exercise strengthens the back and shoulders. Importantly, do not slouch.

18. Squats with expanders

Another way to strengthen your shoulders during the work on the muscles of the legs.

19. Plank with lateral twisting

Complexity; variation of the classic straps for the whole body.

20. Twisting laterally with the support at two points

Simultaneous pressure on the legs and the obliques.

21. Roly-Poly

Intense exercise that ebbs with you a hundred pots.

22. Mixing and dilution of hands and feet from a prone position on his back

Cheerful exercise on foot and press. Do not hold your breath.

23. Plies with the rise on your toes

A simple but effective exercise for the quadriceps.

24. Lead legs back

An ideal exercise for Femur.

25. The rise of the pelvis

Simple exercise to work out the muscles of the buttocks and bark.

26. Squats at your fingertips

Even a few repetitions of this exercise will help to burn fat in the thighs and calves.

27. Dips relying on three points

Effective exercise to burn calories and strengthen the entire body.

28. Squats on one leg

Cool exercise for the whole body and the development of coordination. Watch your posture.

29. Lunges with dumbbells

The deeper you sit down, the more fat burn.

30. Attacks inclined on one foot

Exercise for the legs, abs, back, and coordination. Do not rush - making sure your back is flat.

31. Cross-ups on a step

Working through the outside of the thighs and ankles.

32. Eight with weights

Warming up exercise for the whole body. If the weight is too heavy for you, grab something easier.

33. Lunges with dumbbells in hand

Complex exercise for legs, arms and back. Not to harm the joints, making sure your wrists remain in a natural position.

34. Scorpio

Strengthening the entire body, plus develop flexibility.

35. Foot rotation with the weighting agent

Small weights will make a simple exercise more effective.

36. Reverse lunges with rotations

The already difficult lunges with twists can further complicate picking up a dumbbell or medbol.

37. knee ups

This simple exercise not only strengthens the legs, but also energizing.

38. Contact plate with raised leg

Difficult work the muscles of the whole body.

39. Cross-ups hip with worsening

Exercise for the inner thigh and buttocks.

40. Ups feet sideways relying on fitball

The ball is on the one hand, provides a point of support, and on the other - to develop coordination.

41. Flexion and extension legs on fitball

Even a few repetitions will make sweat. Do not lower your buttocks to the floor during exercise time.

42. Scissors

The classic exercise. Keep an eye on the waist, it has to be pressed to the floor.

43. Steps away with expanders

To maintain balance, draw the belly and keep your back straight.

44. Ups with dumbbells on a step

Exercise will strengthen the legs, and along with the biceps.

45. Mahy feet up and down

Simultaneous intensive footwork and lower abdominal muscles. Keep your lower back off the floor.

46. Fire hydrant

Do not lift the foot too much - only to parallel with the floor. And put your hands just below the shoulders.

47. Squatting on the bench

Perform squats smoothly, shifting weight to the heel.

48. Jumping with dumbbells

Funny jumping breeding feet apart. For additional work the arm muscles take small dumbbells.

49. Burpoe

Exercise that few people like. But it does effectively burns fat and strengthens the whole body.

50. Exercise "woodcutter" with medbolom

Make sure that the main burden falls on his feet, not on your back. Do not slouch.

51. Squats against the wall

The wall does not make this exercise easier. Make sure that the body is formed two right angles, and the back is completely against the wall. If you want more complicate exercise, straighten one leg.

52. Squat "sumo" with dumbbells

Simultaneous strengthening of the inner thigh and hamstrings.

53. Exercise "fire hydrant" from a standing position with medbolom

Clutching medbol foot, you will be better able to work the buttocks.

54. throwing medbola

Medbol not as good jump, so cast will require considerable effort and good coordination.

55. power ups

Make sure that the back remains straight, then the outstretched arms will create an additional burden. If this is not enough - add a jump during ascent.

56. reverse lunges

Maintain good posture, and weight on the leg, that remains behind.

57. feet ups with dumbbells

Do not lean to the main burden falls on the legs and abs.

58. Lifting legs with worsening

Make sure that the back remains straight and direct view down to a point in front of his hands.