In my vacation I would like to walk on the beach in a swimsuit without any complexes. Could you recommend me slimming exercises for the hips (sides) and bottom?
The upcoming vacation period is the best motivator to start training or to intensify our old exercise regime. As a personal trainer, I am a huge fan of functional training, because I know from experience that it brings the fastest results to my pupils. Functional training consists in performing movements in many joints and planes at the same time. The best functional exercises are: squats, Plie squats (feet wider than the hips and toes pointing outwards), forward and backward lunges (make sure your knee does not cross the toes while moving), push-ups (classic or on the knees), pull-ups, etc. To be successful and get slim legs, firm buttocks and abdomen, it is best to do the above exercises in a peripheral system. It consists in the fact that we perform several exercises one after the other with no breaks between them. Most often, circuit training consists of 10-12 exercises for each muscle group, after which we rest for 2 to 3 minutes, and then repeat the exercises one or two more, as long as our body is still able to perform these exercises with the proper technique. It is also possible to arrange 3-4 mini-circuits with 3-4 exercises each, for example: squat (20 repetitions); abdominal tensions lying on the back (20-30 repetitions); side leg lift (left and right leg for 20-30 repetitions), hip lift while lying on the back (20-30 repetitions). The purpose of peripheral training is to strengthen the muscles while maintaining a high heart rate, which in turn allows us to use ("burn") more calories. So it is the perfect combination of modeling training with aerobic training. An additional advantage of circuit training is that it is much more interesting than an hour spent on a stationary bike or on a treadmill. If, after completing 3-4 circuits, you still have strength and motivation to continue exercising, I encourage you to do an additional 20-30 minutes of moderate aerobic training at a pace that allows you to breathe calmly and talk. I also encourage you to enter at least one entry to the swimming pool in your weekly schedule. Swimming very niceshapes the legs, especially the thighs and buttocks. If you do not know how to swim, this will be another goal for you to achieve, which will help you get in great shape and look your dream. Do circuit training 2-3 times a week and go to the swimming pool at least once, and this vacation will surely be one of the best in your life. Best regards and I wish you perseverance in striving for a slim figure.
Remember that our expert's answer is informative and will not replace a visit to the doctor.
Michał JanikA graduate of the Academy of Physical Education in Warsaw - he graduated from the specialization of Sport Manager, Instructor of Movement Recruitment - Fitness specialization and Sports Instructor with specialization in Bodybuilding. He has been working in the fitness industry for over ten years. During this period, he gained experience in many Warsaw clubs by conducting aerobics classes and personal training. Currently, it inspires club members to a he althy lifestyle in the network of Holmes Place clubs and raises the qualifications of personal trainers.
Hobbies: dietetics, psychology, skiing, volleyball, tennis, squash, running
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