How to quickly tighten the back of the thigh. Hamstring Exercises - Perfect Legs

Jump lunges

combination of aerobic and power load it will have a wonderful effect on pulling up the figure. Difficulty of execution due to jumps quite high.

In addition to the main muscle group being worked out, lunges will help tighten the buttocks and calf muscles.

1. Starting position - Feet together, back straight, arms at the seams, gaze directed forward;
2. On inspiration, we lunge forward with the right foot, exhale, hovering;
3. On the next breath, we jump and land in a lunge on the other leg.

Learn more from the video:

You can do this exercise with or without weights. For beginners, start with 10-12 reps per leg for 2-3 sets.

For the necessary coordination of movements, help yourself when jumping with the characteristic wave of your hands.

Leg raises while lying on your stomach

Excellent static load for girls and women, acting mainly on the biceps femoris. The difficulty is not high, the main thing is to concentrate on the area being worked out and feel the muscle tension in it. This movement is also called.

1. Starting position - Lay a mat, lie on your stomach, arms and legs straight and stretched down;
2. On inspiration, we understand 2 straight legs up 15-20 centimeters from the floor level, we linger for 2-3 seconds;
3. Exhaling, we come to the starting position.

More on video:

You can perform actions both on both legs at once, and separately on each. For starters, 15-20 repetitions for 3-4 sets will be enough.

You can perform the exercise both without weights, and use weights on the calves or ankle.

Calf flexion while lying on your back

A functional exercise that involved the back of the thigh, buttocks, back muscles and strengthening the press. The complexity is small, the main thing is to save correct back bend so as not to get injured. For greater efficiency, you can use 2 small hill supports - you can put pancakes from a barbell / dumbbell or towels folded several times.

Most people go in for sports without dreaming of becoming professional athletes and get medals, and in order to stay strong, hardy, have a sports figure, stay healthy and young longer. Choosing different kinds training, attention should be paid to the hamstrings. The specified muscle group is less exposed to stress due to sedentary work, sedentary lifestyle.

Performing exercises on the voiced parts of the body will help a woman get rid of cellulite and tighten her skin. It is permissible to conduct separately or include in a complex type of training.

1. Classes should not be started without preparing the muscles for the main load. Set aside 5 minutes for a warm-up consisting of aerobic exercise. This includes running, jumping rope, walking up the stairs.
2. Exercises for the back of the thigh are repeated 15-20 times with breaks between sets of 30 seconds. It is better to start with 1-2 approaches. Gradually, the amount is shown to increase. If severe pain begins during execution, the session is interrupted to avoid injury.
3. For training, pick up special comfortable clothes and shoes. Sportswear it is better to choose from cutting-edge synthetic fabrics. This one stretches well and wicks away moisture. Shoes are chosen to be breathable, lightweight, designed to protect against injuries, reduce the load on the legs.
4. To make sense of training, it is required to conduct classes 2-3 times a week. It is better to add lightweight elements to morning exercises, reaching maximum effect keeping the body in good shape.
5. The workout is supposed to end with stretching. Stretching improves blood flow, accelerates muscle recovery, and muscles become more elastic. Stretching helps the body relax after an intense workout.

Examples of simple and effective types of exercises

Exercises for the back of the thigh are suitable for training at home. Optional special Sports Equipment. In the absence of dumbbells, the simulator is easy to change for water bottles. To achieve maximum results and avoid injury, it is important correct technique. After doing a little warm-up, start training.

Special exercises for the gym

Yoga for stretching the back of the thighs

Grab the big toes. Stand up straight, place your feet hip-width apart. Leaving the legs straight, drawing in the knees, lean forward. The head and body move as a whole when moving. With two fingers of both hands (index and middle), the toes are pressed to the floor. At the same time, the fingers are pulled up. The body slowly rises until the arms are fully extended. On exhalation, the chest and buttocks rise higher, creating a slight bend in the lower back. There is a contraction of the muscles of the back of the leg. These movements are recommended to be done several times.

Triangle pose. To perform, stand straight, feet shoulder-width apart. The right foot takes a big step forward. The torso leans sideways to the leg so that the spine is extended, but not arched. To relieve painful tension from the muscles, it is allowed to bend the front leg slightly.

capture thumb legs. To perform this asana, lie on your back, straighten your legs, rest your feet against the wall. Right hand a finger of a similar leg is captured, it straightens. The foot with an exhalation reaches for itself. You will feel a stretch in the back of your leg. After holding for 30 seconds, lower the leg. Do the same with the left leg.

Heron pose. It is carried out by sitting on the floor with legs extended forward. Bending the left knee, pressing the muscles of the buttocks to the floor, slightly tilt the pelvis forward. As you exhale, gently begin lifting your right leg. The foot stretches towards itself with a new exhalation stronger to the maximum extension of the biceps of the thigh. After holding the pose for a few minutes, lower your leg. Run with the second leg.

Head to knee posture. The starting position is the same as the previous asana. One leg is straightened, the second is bent at the knee, becomes as close as possible to the buttock, falls to the left on the floor. Turn the pelvis to set the correct direction of movement, the body begins to twist forward towards the right leg. Arms bent at the elbows, grasp the right foot. Continue to reach down until the forehead rests on the shin. Stay in the pose for one or a few minutes, then change legs.

Do not constantly work in enhanced mode, this will lead to overstrain and serious injury. It is better to alternate heavy workouts with light ones.

Remember, to strengthen the back of the leg and give elasticity to the skin, you will have to train intensively, paying attention to proper nutrition. For achievement great results It is useful to accompany training with a massage course.

The hamstring is a problem area for most women. It is prone to the formation of cellulite, due to which the skin there becomes flabby and bumpy. You can tighten it by strengthening the muscles. Men involved in sports also need to pay attention to the development of this muscle group. Otherwise, the legs will look disproportionate. Besides weak muscles slow down progress in squats and other basic lower body exercises.

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Muscle Anatomy

A large area on the back of the legs is occupied by the biceps muscle - the biceps femoris. The semitendinosus and semimembranosus muscles are also located there.

This muscle group performs bending of the legs at the knees and their subsequent extension, as well as retracting the pelvis back when the body is tilted down. Accordingly, in order to pump up the muscles of the posterior femoral part, it is necessary to perform exercises that imitate the listed movements. You can train the biceps of the thigh both at home and in the gym.

Usually, men focus on the development of quadriceps in leg training. But it's not right. A strong hamstring is needed to increase the working weights in squats and some other lower body exercises. If this muscle group is lagging behind, you can forget about the deep squat. In addition, strong muscles help to avoid knee injury and sprains.

In most exercises aimed at developing the muscles of the back of the thigh, the buttocks are also included in the work, since they perform similar functions.



Effective exercises for home workouts

You can train your hamstrings at home. As inventory, you will need to use dumbbells, a barbell or rubber expanders. If you can’t buy shells, you can take plastic bottles with water or sand.

To notice the result, you need to exercise at home regularly. But you should not abuse training, otherwise the muscles will not be able to recover.

Do no more than 2 sessions per week. The following should be carried out no earlier than a day after it passes muscle pain from the previous workout.



Effective exercises for slimming arms - training at home and in gym

Romanian draft

Main basic exercise on the biceps of the thigh - Romanian thrust. It allows you to stretch the back of the legs well and strengthen the buttocks.

But this exercise is traumatic if the execution technique is not followed. Therefore, beginners are advised to perform it without additional weight until the movement is brought to automatism.

The correct technique for performing the Romanian deadlift:

• pick up a projectile (barbell or dumbbells);
• put your legs a little narrower than your shoulders, feet parallel;
• from this position, begin to lean down with a straight back;
• the pelvis should be pulled back, the knees should be slightly bent;
• the weight should practically slide over the legs, otherwise the load will go from the biceps of the thigh to the arms and back;
• it is worth lowering the projectile to the middle of the lower leg;
• at this point, you should linger, feeling the stretching of the back of the legs;
• then straighten up, resting your heels on the floor and lifting the burden with the strength of the biceps of the thigh and buttocks.

At the top, you can not bend back, otherwise you can get injured. Your back should remain perfectly flat throughout the entire movement.



Perform the exercise at a slow pace, feeling the work target muscles. Inhale is done when lowering, and exhale - when lifting.

In addition to the classic version, you can do Romanian traction on one leg. This exercise allows you to work out the muscles in more detail and, if necessary, correct their imbalance.



Romanian deadlift on one leg



Leg curl with dumbbells or band

At home, you can perform such an effective exercise as bending the legs lying down with a dumbbell. It is advisable to do it on a bench, and not on the floor, so that the legs hang in the air. Then the amplitude of movement will be the most complete.

Exercise technique:

• lie on your stomach on a bench or similar horizontal object;
• knees should go slightly beyond its edge;
• between the feet you need to clamp the dumbbell;
• firmly grasp the bench with your hands, pressing the body against it;
• as you exhale, bend your knees, lifting the dumbbell, to a right angle;
• fix at the top point, making a peak contraction;
• after that, straighten your legs, but do not completely unbend your knees so that the tension is maintained.



If there is no bench and other suitable item at home, you can do leg curls while lying on the floor. In this case, it is best to use not a dumbbell, but weights or a rubber fitness band. One leg is pressed to the floor, and the other is bent at the knee.



Leg curl lying on the floor with a rubber band

good morning

This exercise got such an unusual name because it resembles a bow when wishing good morning.

Several muscle groups are involved in the process of execution: buttocks, extensors, muscles of the middle, lower back and back of the thigh.

Correct technique:

• put the barbell on your shoulders;
• lean forward, pulling the pelvis back and slightly bending the legs at the knees;
• when the body becomes almost parallel to the floor, it is necessary to straighten up, straining the biceps of the thigh and buttocks;
• The back should be straight throughout the movement, shoulders and chest deployed.



"Good morning"

You need to bend over by pulling the pelvis back, and not by simply bending at the lower back.

In this exercise, do not take big weights as it could hurt your back.

Squats

Squats are aimed at developing the muscles of the lower body. They include many muscle groups, but usually the quadriceps get the most work. To shift the focus and maximize the use of the hamstrings and buttocks, you must follow a few rules:

• the movement should begin with the abduction of the pelvis back, and not bending the legs at the knees;
• you need to squat deeply - to the parallel with the floor or below;
• the lower back should not peck, and the back should be rounded;
• the knees cannot be brought inward, they should look in the same directions as the socks;
• getting up from a squat is necessary due to the efforts of the buttocks.


If you squat correctly, the load will fall on the ass and hamstrings, which is especially important for girls. After working out the technique, you can take weights - put a barbell on your shoulders, pick up dumbbells or water bottles.

Glute Bridge

Work out the hamstrings and buttocks in isolation will help gluteal bridge. This exercise is easy to perform both at home and in the gym.

Technique:

• lie on your back, bending your knees;
• while exhaling, raise the pelvis, straining the buttocks so that the body forms a straight line;
• stop at the top and squeeze the muscles as much as possible;
• then return to the starting position, but do not lie down on the floor so that the tension does not go away.



To increase the effectiveness of the exercise, you need to use weights. To do this, you can take a pancake or a small barbell.



Glute bridge with pancake

home workout program

To create a training program from the above exercises, you need to put them in right order. The table shows rough plan workouts for hamstrings and buttocks.

It is advisable to perform exercises 1-2 times a week. The rest of the time, the muscles should recover. On rest days, it's a good idea to train other muscle groups or do cardio.

In the gym

You can also work out in the gym. There are a few more opportunities there, as special simulators are installed. In addition, there is more equipment in the gym and you can train in a frame that allows you to safely take the barbell for squats, Romanian deadlifts, etc.

In the gym, you can perform all the exercises that are suitable for homework. In addition, there are a few more extras.

Bending the legs in the simulator

Practically in all halls there is a lying leg curl machine. To pump up the biceps of the thigh with it, you need to customize the design for yourself. This must be done in such a way that the knees hang slightly from the edge of the simulator, and the roller is above the ankles.

After this setup, you can proceed directly to the exercise. Correct technique:

• lie down on the bench of the simulator, put your legs under the roller;
• as you exhale, bend them at the knees, almost touching the buttocks;
• at the top, “squeeze” the biceps of the thigh and then straighten the legs;
• it is not necessary to fully straighten the knees so as not to damage them and maintain tension in the muscles.



It is important to hold on tightly to the handles and not to bend the lower back, as this shifts the focus of the load from the muscles of the back of the thigh to the lower back.

The leg curl simulator is of the block type, when the weights are set in tiles (blocks). It can also work with free weights when adding pancakes.

You can use a similar design to perform this exercise while standing. The technique will be almost identical.



Less often you can find a simulator for bending the legs while sitting. Its advantage lies in the absence of pressure on the lower back.




Hyperextension with a round back

Another exercise that targets the hamstrings and glutes is the hyperextension. It is performed in special simulator, which first you need to adjust for yourself. To put into operation the right muscles, and not the lower back, the pillows of the simulator should be lowered as low as possible.

Hyperextension technique:

• take a position on the simulator;
• cross your arms over your chest or behind your head;
• while inhaling, lower yourself, rounding the upper back so that the angle between the legs and the body is 90 degrees;
• the gaze should be directed downward;
• as you exhale, you should rise so that the body becomes parallel to the floor;
• perform the required number of repetitions.



Hyperextension with a round back

It is desirable to descend slowly, and rise sharply due to the efforts of the posterior muscles of the thigh and buttocks.

It is believed that this exercise has a negative effect on the back. To avoid problems, you can only slightly round the upper back and keep the lower back straight. When the technique has been learned, you can pick up a pancake from the barbell and press it to your chest. But take big weight not worth it in this exercise.

Gym workout program

The plan of classes in the gym will be slightly different. An example of a training program is shown in the table.

The last two exercises can be done as a superset. That is, you first need to do the required number of repetitions of hyperextension, and then immediately, without interruption, proceed to the implementation of the gluteal bridge.

You should do the same as at home: 1-2 times a week. next workout can not be carried out until the pain in the muscles after the previous one has passed.

And some secrets...

The story of one of our readers Alina R.:

My weight especially bothered me. I gained a lot, after pregnancy I weighed like 3 sumo wrestlers together, namely 92 kg with a height of 165. I thought my stomach would come down after childbirth, but no, on the contrary, I began to gain weight. How to deal with hormonal changes and obesity? But nothing disfigures or rejuvenates a person as much as his figure. In my 20s, I first learned that fat girls are called "WOMAN", and that "they don't sew such sizes." Then at the age of 29, a divorce from her husband and depression ...

But what can you do to lose weight? Laser liposuction surgery? Learned - not less than 5 thousand dollars. Hardware procedures - LPG massage, cavitation, RF lifting, myostimulation? A little more affordable - the course costs from 80 thousand rubles with a consultant nutritionist. You can of course try to run on a treadmill, to the point of insanity.

And when to find the time for all this? Yes, it's still very expensive. Especially now. So for myself I chose a different way ...

The back of the thigh has an extensive muscle that needs to be developed not only by athletes, but also by people who follow their figure. Back thigh workout, will bring the muscles into tone, relieve possible problems associated with the disease of the ligaments and blood vessels.

TOP 5 most effective back thigh exercises

Exercise 1. Deadlift

You need a stand and a bar. The weight of the rod depends on your physical condition and muscle development. Girls are not recommended to take a barbell more than ten kilograms (five on both sides). The load should go to the legs, do not connect the back and body to the work, they should not be mobile.

1. Get on the stand and squat down. The bar must be held at outstretched arms, but preferably without touching the floor.
2. Slowly straighten your legs so that the bar is at the level of your knees, then sit down again. Make sure that the load is only on the muscles of the legs.
3. Returning to the starting position, repeat the exercise ten times in several approaches.

As a result of training, with the implementation of this exercise, your muscles of the back of the thigh will noticeably tighten and strengthen. There will be an opportunity to give yourself stronger loads. It will be possible to increase the weight of the bar. All muscle groups on the legs will begin to work in full force.

You will see the effect after two weeks of daily or alternating (every other day) training. To achieve the effect of the exercise, be sure to perform it correctly.

Exercise deadlift, standing on a stand, must be combined with other exercises. Being a beginner in such workouts, it is better to do them every other day. This is necessary for muscle recovery after exercise and their gradual development without the risk of injury and overload.

Exercise 2. Swings with a dumbbell

To perform the exercise, you will need a dumbbell. The severity must be selected based on your muscle potential.

1. The feet must be placed wider than the shoulders. The dumbbell must be taken on outstretched arms from the chest. Stand straight.
2. With your arms tilted, guide the dumbbell between your legs. Thus, it should be between the knees and under the buttocks.
3. While straightening the legs and straightening the body, return the dumbbell to its original position. (Hold it in front of the chest with outstretched arms).

With the right technical execution, you will develop upper part muscles of the back of the thigh and muscles of the buttocks.

The effect is achieved after a few workouts.

Video exercises:

Do not hold the dumbbell at the top. Set the rhythm of the exercise under the inhalation and exhalation. The result that you can achieve depends on the technicality of execution.

Exercise 3. Squats on one leg

There are two options for doing the exercise. In one of them, the free leg is bent and pressed against the body with the hands, and in the other, it should be straightened parallel to the floor. The second option in the common people is called "Pistol Exercise".

1. It is necessary to stand on the right leg, while slightly bending it at the knee. Left leg it is necessary to bend, raising the knee up, for convenience, you can clasp it with your hands.
2. The supporting leg will be in the process of training and physical activity. Squats on the supporting leg are the basis of the exercise.
3. After completing the squat, return to the starting position. It is necessary to repeat squats 15-20 times in one approach.

This exercise gives the necessary load on the back of the thigh, bringing it into tone and pulling it up.

The effect of the exercise depends on your efforts. It must be completed before pain in the muscles for the best results.

Video exercises:

Since the load on the legs goes alternately, it must be distributed equally. The same number of squats on each leg will give the desired effect. While one leg is resting, the other is working, so the approaches can not be separated by breaks. If you have difficulties with balance, you can lean one of your hands against the wall, it will be necessary to gradually get rid of this habit.

Exercise 4

Another effective exercise for the back of the thigh is the thrust of the King.

1. Stand on your right leg and bend your left knee. In this case, it is necessary to direct it not forward, but backward, so that the foot is parallel to your back.
2. Hands must be pulled with fingers to the floor, and the back should be slightly bent.
3. When bending the supporting leg, stretch your fingers to the floor. It is advisable to touch it.
4. After completing the exercise several times, repeat it by changing the leg.

The effect of this exercise can be seen after a few sessions, as it works gradually without causing muscle overload.

At correct execution you will feel the back of your thigh stretch.

Video exercises:

Exercise must be done in several approaches. Follow the correct execution technique. If you do not feel tension in gluteal muscles and the back of the thigh, then you are doing it wrong.

Exercise 5. Lunges with jumping

Lunges are the most common hamstring exercises. This exercise does not have to be done in the gym, it is well suited for home conditions. In addition, the lunge exercise does not require additional props, such as a dumbbell or barbell.

1. It is necessary to stand in the main stance: arms along the body, legs together. Make sure your back is straight.
2. Step forward with your foot. It is best to start with the right leg.
3. Change legs while jumping up. In order for the jump to be enough long distance from the floor, help yourself with a wave of your hands.

In order to achieve the desired effect, you need to perform this exercise daily.

Exercise well tightens the muscles of the legs and ensures that the body is kept in good shape.

Video exercises:

It is best to perform the exercise in sports shoes. Performing this exercise barefoot can cause injury. The most common of these is foot injury. Keep the balance of the body normal when jumping out, try to keep the body straight without falling to one side or another.

In order to develop your body, you need to choose the right exercises. The training of the back of the thigh should be combined, that is, it should consist of various loads, in which case the muscles will become strong and taut evenly. Follow the correct execution of the exercises and repeat them in several approaches.

Girls, advise how to tighten the hips from the back side under the booty.
It seems that all the fat is going there and the skin is still not at all elastic there.
The body is otherwise in good condition, but the hips ruin the whole look.
Sport is present in my life, I try to eat cleanly. At me so years since 15 a skin flabby in this place.
Are there any remedies that can help, or is liposuction my last hope for toned legs?
I want it like below, but I have it closer to the top photo, only thinner.

Lunges, lunges, many lunges are the best exercises for the hips.

Cardio workout plus strength training plus proper nutrition, Imagine. Everything is as old as the world.

And they correctly write that lunges are effective for the thigh muscles.

Platform leg press, light weight, high reps - great exercise for legs. In the shower after a coarse salt scrub with grapefruit essential oil, straight to burn the buttocks. Well, if there is a hamstring machine in the gym, they can be finished off after the platform. And as said above - lunges.

Good anti-cellulite massage of the buttocks and thighs.

I have exactly the same ass as in the first photo, plus ears with inside hips.

Cavitation plus myostimulation plus radio lifting - for the hips and buttocks, as well as sleep 8 hours a day, healthy eating, running and sex.

I also had the same garbage with the back of the thighs. But I was just fuller, then I lost weight, and from this the skin became somehow flabby. Then she began to pump her ass well, squats, a lot of squats. And okay, things have changed.

The first photo is far from a bad ass.

Strength exercises and with good weight, from cardio and other nonsense, the legs will lose weight a little, but they will remain flabby.

Exercises for legs, thighs and buttocks, and, of course, massage!!! Take a brush and rub with a scrub that warms up to redness to sting the skin. Then take the oil (photo below), smear it with the places where you will do the massage. Take silicone jars and drive along the lines of the lymph flow (photo below). Bank massage can be done every other day, but a scrub plus a brush every day! 100% after 10 applications it will give a very good result. The main thing is to go every day towards your goal and not give up halfway or at the beginning.
PS. Do not look for excuses for yourself and do not feel sorry for yourself. All beautiful pop.

If at the top of the photo it looks like your butt, then the sport is present only in a dream. Lunges, Romanian deadlifts, hyperextensions on a straight bench, swinging legs back with a load for the thigh muscles and, of course, proper nutrition.

It can be like an anti-cellulite massage. Helped me a lot after giving birth.

Deadlift (aka deadlift on straight legs) is my advice for the thigh muscles.

Powerful, many strength exercises and proper nutrition.

Sports are present in life. What kind of sport is this, chess or shooting?

From this massage with cans on the hips, then the stars on the veins come out.

Is it true? And I just wanted to start using them.

If there is a predisposition to vein diseases (varicose veins, for example), then it is not worth it.

From cupping massage, I then walked for a month with blue-red-purple thighs and ass. It helps for the back of the thigh a good brush, scrub, contrast shower, good rubbing with oil (for example, as above). Review nutrition, no soda and fast carbohydrates. If you smoke - quit, well, and, of course, exercises for the hips - swings, lunges and squats. Good luck.

Do squats and lunges for your hips, run! And about the presence of sports in your life, you are deceiving yourself.

And during breastfeeding Do you think it makes sense to lose weight?

If cupping is wrong to do, then yes. At least I didn't have anything. If there are varicose veins, then it is impossible.

Do these contraindications to massage also apply to the stomach?

They simply did the massage incorrectly, it should not be like this from cans.

I was told that my blood vessels are close to the skin, and bruises easily appear on me, you just need to press lightly, so, in general, nothing surprising. From honey massage the same effect.

I have the same thing, the vessels are also close to the skin. The first time I did a massage with jars, I was all bruised, as if beaten, I went. And then I read it on the Internet, it turned out that I didn’t massage at all. Not along the lines, did not warm up the muscles and skin before that. Then I started doing it again according to all the rules, the goal was to tighten the skin in general. There were no more bruises. Although, maybe the skin is used to it ?! So I did-did, I look jeans became free. I tried it on, really 5 cm left in a circle, for 7 times. The skin has become much better, cellulite melts. But, and, of course, all this time I observed the drinking regimen, worked out at home on video. I waited for the wrong fat to go away to pump up the muscles of the thighs and beautiful ass. Whatever you say, exercises alone will not remove the fat that accumulates in the priests. Especially below the back of the thigh.

Here I agree, it should be in the aggregate: diet - massage - exercises. They convinced me to try again to repeat the massage with cans, and this time I will try to do everything right.

The main thing is not to abruptly tear off the jars from the skin during massage, do it very carefully. Good luck to you, you need to fight for your beauty.

Sports plus proper nutrition equals excellent result. For the back of the thigh, including.

Take a bath with sea salt and any citrus oil, you can do rubbing and massage with this mixture, a coffee scrub with oil, a clay mask, a contrast shower, tightening and “modeling” the figure.

Everyone is straight up obsessed with these tightened buttocks. Spring, you say? Yes, but it’s too late to think about such a question in the spring, these are the sleds that need to be prepared in the summer.

Well, I've got it too.

Why not?
And in general, during breastfeeding, a lot of things can not be eaten.

Well, better late than never. I, too, although I’m a lazy person, try to work out at least under the TV, and then maybe I’ll get the courage, and I’ll go to a new gym. Or for a massage.

You good coach needed!! And you will have smooth thighs.

I went to fitness, and until I stopped feeding, I didn’t throw off a kg, now it’s the second weather, I’m feeding again, but I don’t see the point in starting, the body resists, but I really want to lose weight.

Well, I don’t know, I started exercising and going to massages, probably late. When the dona was 8 months old, and there was no need to worry about milk, she fed right up to 1.5, from time to time she threw off and gained. The body reacts differently, I see no reason to prioritize weight loss! Of course it will come!

Thank you, with the second already without fanaticism for weight loss, as with the first.

In the gym, work with a barbell, lunges, squat, if you want toned hips. Pool and running. Exercise 3 times a week. And so, to barely crawl out of the room. For elasticity, a baby cream with the addition of 3 drops helps me essential oil neroli. Well, if you're too lazy, then immediately to the surgeon.

At least tell me something. If you eat clean and plow in the hall, then everything is smoothed and tightened. Don't lie to others and don't lie to yourself. It is also worth considering how much feces to eat per day, so that your diet does not exceed the required amount of energy.
Drink a lot, stop arguing "but I can't, but why, I already have enough." Nothing is enough - if a day two, three glasses of water!
You need to drink a lot, sleep well, less stress and plow in the gym. And don't just swing your feet in different sides, and just exercises for the hips, but seriously with the base.

It all depends on the degree of "looseness of your skin" on the thighs.

Massage is the most effective remedy along with exercise and proper nutrition.

For the hips, you need to do not just exercises, but sets in the gym. For example, such.
Breeding legs 3x15 plus lunges.
Reduction of legs plus sumo squat 4x12.
Hip standing plus leg swings in the simulator 5x12.
And personally, leg raises with dumbbells to the sides help me personally, I do 4x12.

And wraps help cool for the hips and smoothing the skin. I know for myself.

Damn, eat sweet, starchy foods! Lie on the couch and don't move! But! The most important thing is to rub creams intensively!!! And you will be happy, lazy ass.

Do lunges, run and go for more water, and 0 starchy foods.
Coffee scrubs and all!

Horrible. Sports help you. AND honey massage. Try it, a very effective remedy, it destroys cellulite well, the hips will tighten up.

Lunges here obviously will not help. The hips should already be directly pumped with weighting. Barbell squat. Romanian draft, etc.

Here are some more tips. As soon as I see it, they screwed up someone else's ass at the snap of a finger, all of a sudden they all suddenly became fitons, well, well.

Deadlift plus deadlift better weight more, but with a small number of repetitions. For 4 months, visible cellulite on the thighs left me.

You forgot to add that cupping massage is prohibited for owners of thin and sensitive skin with a predisposition to varicose veins!

I wrote about this below, in contraindications, by the way, only varicose veins, and not a predisposition to it.