Qualified trainer told me how training legs gives you better score! Bashny.Net

Have elastic trim ass and slim legs is the dream of every girl!
If you want to get rid of excess fat on the buttocks and legs to make them slim and toned, then go ahead and follow the tips listed below.

The first and most important rule for a good start and a good outcome is a healthy and balanced diet that will promote muscle growth and reduce subcutaneous fat.





Try to eat more protein: 200 grams of cottage cheese 150 grams of meat will cover the daily protein needs. Add to that oat porridge for Breakfast, some vegetable salads and fruits instead of sweets, and your body will say thank you.

Do not forget that you must train at least 3 times a week!

The editors of "Site" has collected several effective exercises that will help you to pump up the legs and buttocks at home.

Perfect buttocks

1. Squats sumo
   Feet shoulder width apart, toes deployed in the side, hands on his belt. On the exhale, sit down so that legs are parallel to the floor. On the inhale return to the starting position. Do 4 sets of 12 repetitions. When you feel that squats are easy, can take hands dumbbell, thereby complicating the exercise.
   
   
   
2. Attacks skater
   This kind of attacks, trains coordination, tones the muscles of the body and helps to develop the gluteal muscle. Stand up straight, feet together, hands fixed on the waist. On the exhale, make a lunge back with the right foot. Unlike the classic lunge, this exercise leg goes diagonally backwards. Take a breath and again put his right foot to the left.
   
   Important! Do the rise only due to the efforts of the front leg.
   Perform 20 repetitions each leg.
   
   
   
   
   
3. Dead lift
   This is one of the most effective exercises to pump your legs and buttocks. To run it you will need dumbbells or a barbell. So if the latter are, rather then get to execution. Take dumbbells in hands, feet shoulder width apart, bring the body forward, knees slightly bent and ass take ago. Keep your back straight and lower yourself down. Feel like stretching muscles in legs and buttocks? So you're on your way to the perfect shapes!
   Do 4 sets of 12 repetitions.
   
   
   
   
   
4. Heel to the ceiling
   Spread the Mat and get on your knees, put your elbows on the floor and pull your abdomen. Your pelvis should be slightly above shoulder level. Breathing out, raise your right leg up as high as you can, heel reach to the ceiling. The back must remain perfectly straight. Make sure she does not bend down. On the inhale return to the starting position. Do 4 sets of 12 times for each leg.
   
   
   
   
   
5. Elevated gluteal bridge
   This exercise helps to develop the gluteal muscles, you feel them already in progress.
   
   
   

Do these exercises regularly and correctly, and soon your legs will cause universal admiration!

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