Dissatisfaction with your body image is common among both men and women. Even if you've managed to lose weight, don't give up on going to the gym. A beautiful figure is achieved there; no diet will make your stomach and thighs look toned.
How can you tone your stomach and thighs so your figure takes shape, so any outfit looks sharp, so you don't feel like digging into the sand at the beach, and so your reflection in the mirror is pleasing to the eye? The answer is clear: the gym! This could be a mini-gym at home or a fitness center. You can use exercise machines, do aerobic exercises, or try Pilates, yoga, or callanetics—either way, you'll see results, and you'll love them.
If you go to the gym, your trainer will be the one to help you tone your stomach and thighs. You'll have to develop your own exercise routine for home workouts. I'm offering a few exercises that I've personally tested to be effective. These aren't a set routine, but rather individual exercises that can be incorporated into your morning routine.
Exercise for buttocks and thighs :
Starting position: Kneel down. Lower your buttocks onto your heels. Tighten your thighs and buttocks, draw your abs in, and push your pelvis forward to return to the starting position. You can keep your hands on your hips. Later, when this exercise becomes less challenging, keep your hands behind your head, keeping your elbows out to the sides. You shouldn't simply lift your buttocks off your heels, but push them forward. This means first your pelvis, then your hips, and then your torso. Keep your torso straight. As you lower yourself onto your heels, don't relax your hips or buttocks.
The second exercise is also aimed at strengthening the muscles of the thighs and buttocks :
Starting position – same as above. Slightly lift your buttocks above your heels (5-10 centimeters, no more) and rotate your buttocks as if you were drawing a circle with your heels in the center. Do ten circles clockwise, ten counterclockwise. Remember to keep your hips and buttocks engaged, your stomach pulled in, and your torso straight. Keep your arms behind your head from the very beginning of this exercise. Make sure your elbows are out to the sides.
The third exercise is the answer to the question of how to tighten the stomach and thighs, and it is equally effective for both muscle groups:
Starting position: Lie on your back with your knees bent and your feet flat on the floor. Keep your knees and feet together. Rest your arms loosely on the floor alongside your body. Slowly lift your pelvis and lower back upward, keeping your shoulder blades pressed to the floor. Slowly lower yourself back to the starting position. Again, remember to keep your thighs and buttocks engaged and your stomach pulled in. Repeat the exercise 10 times. After completing the exercise, bring your knees to your chest, clasp them with your arms, and rest for a moment to relax.
This exercise can be made more challenging by placing the foot of one leg on the knee of the other. In this case, the sit-ups are performed alternately, in a series, first on one leg, then on the other.
Please note that these exercises are performed after a warm-up. You should feel tension in your muscles as you perform them; only then will they be effective.
