Anatomy of that same goal by Roberto Carlos: the most powerful thighs (66-68 cm in girth!), the Magnus effect and a miracle

Quadratus femoris

(lat. Musculus quadratus femoris) - a muscle of the external group of pelvic muscles.

It looks like a rectangle, covered at the back by the gluteus maximus muscle. It starts from the lateral surface of the ischial tuberosity and attaches to the intertrochanteric ridge, reaching the greater trochanter of the femur[2].

Leg abduction in a kneeling position

Together with the outer side, this exercise also works the inner side of the thigh. Difficulty – medium.

1. Starting position - lay a mat, emphasis on straight arms, legs bent at the knees. If you use a dumbbell, place it in the bend of the thigh and lower leg;
2. While inhaling, we move the bent leg to the side until it is parallel to the floor, fix the point;
3. We return to the starting position.

How to remove sides on hips even faster? Use weights.

At the end of the working number of repetitions, remove the weight if you were using it and do 10-15 jerking movements in the same direction. Then do the workout on the other side.

Watch the video for more details:

It is recommended to perform 15-20 repetitions in 2-3 approaches on each side.

Optional equipment

In the process of working on the body, special devices can be used to improve the result. How to make your hips round and your waist thin? A fitball will help solve the problem. Loads with its use help pump up the muscles and make them more noticeable.

You can combine training with using a rubber band, this also helps in the process. Trainers advise using weights, dumbbells, and kettlebells to create additional load.

Reverse hyperextension

A fun exercise that helps to effectively load the riding breeches area and, as a bonus, the buttocks. Difficulty is average, made harder by a coordination test. To perform this you will need a chair with a soft seat and a bench. Also remember that hyperextension is one of the most effective exercises for the buttocks.

About 5 options for “Hyperextension” at home, see here.

Technique:

1. Starting position – rest your stomach on the seat of the chair, clasp its side with your hands, legs straight, feet together;
2. While inhaling, we push our legs up, strongly strain our buttocks, and hang for a second ;
3. Exhaling, we return to the starting position.

In our ranking of the TOP 10 exercises for the hips, “Hyperextension” takes 6th place.

More details in the video:

The movement should be repeated 15-20 times, with a break, in several approaches. Watch your lower back, avoid excessive bending and tension in it.

External

Tensor Due to the fact that the body has a tensor latissimus connective tissue, as well as fibers of the buttocks, a person can perform hip abduction. The tensioner is distinguished by its sufficient flatness, as well as its narrowing towards the bottom, but it is quite long. If a person regularly plays sports, and this part is well developed, then the correct roundness will be visible in the area of ​​the lateral surface of the pelvis. The main task of the tensor is to stretch the broad connective tissue, due to which a person can naturally move (walk or run), flex the hip and strengthen the knee joint, which is caused by the tension of the fascia.

Swing lying on your side

You can do it either lying simply on the floor or with emphasis on a chair. Focusing on a chair in this exercise will allow you to simultaneously use the inner surface on two legs at once - one in static tension, the other in dynamic tension. Swings are great for burning fat between your legs. The difficulty is high, you need to control the position of every point of the body, take your time, so as not to damage yourself.

Technique:

1. Starting position - lying on your side, emphasis on the forearm, the straight lower leg is located on a chair, and the straightened upper leg is extended forward over the lower one;
2. Inhaling, we swing the extended leg up as high as possible;
3. As you exhale, we return to the starting point.

More details in the video:

We perform 15-20 repetitions on one leg and turn over.
We perform 2-3 approaches with a break of 30-45 seconds. Note! In the same position, you can swing your upper leg not upward, but closer to the body, bending it 90 degrees.

Nastya Kamenskikh

The star released a video for the single “Ass like Kim’s,” where she boasted of her appetizing curves. The eloquent title of the song speaks for itself: curvy hips are trendy today, and you shouldn’t imitate 90-60-90 models. By the way, Kamenskikh herself has never been thin: she likes her figure, moreover, on her Instagram account the singer constantly encourages girls to love themselves as they are.

Lunges forward

A functional dynamic exercise that works both to work the muscles and to stretch them. Exercises for the outer and inner thighs, such as this one, are effective in helping you lose weight throughout your lower body and remove cellulite from your legs. You can weigh down your performance with dumbbells or weights. You can further diversify it by jumping when changing legs or resting one side on a hill. About 7 different types of “Lunges”, see here.

1. Starting position – legs together, back straight, arms down along the body;
2. While inhaling, step your left leg back until a 90-degree angle is formed at the right knee, the left leg is extended and taut;
3. Return to the original position and perform the actions on the other leg.

More details in the video:

You need to perform 15 to 20 times on each side, repeating approaches 2-3 times.
Carefully! The knee of the bent leg in this exercise should under no circumstances extend beyond its toe. Otherwise, there will be an incorrect and traumatic load on the joints.

Action plan

Since working out the muscles of the legs requires a lot of effort and time, to achieve results you need to perform several different exercises, which together will help develop all muscle groups. You can learn how to make your hips rounder in gyms, where an action program is drawn up according to the athlete’s requirements.

The greatest load should be placed on the upper thigh, where the lateral head of the quadriceps is located. For training you will need to perform the already known loads, but in addition there will be additional exercises to work out individual muscle groups.

Experts draw up programs where insulating loads are combined with combined loads, and then the result is more effective. Your workout regimen also plays a role in the process of creating a beautiful body. It is important to exercise regularly to keep your body in good shape.

A prerequisite is to perform cardio exercises, as this helps to work out slow muscles and tone fibers that are not involved in work in normal life.

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Side Lunges

Static muscle tension in these actions helps to actively burn fat and activate the growth of muscle fibers. Removes both the riding breeches area and the hated ridges on the inner thigh.

Technique:

1. Starting position – legs wider than shoulder width, back straight, gaze directed forward;
2. Inhaling, we step with our right foot to the right, making sure that the knee does not go beyond the toe and is perpendicular to the floor, the left leg is straightened, the toe and heel are pressed to the floor surface;
3. As you exhale, go back and repeat the effort on the opposite side.

You will see more details in the video:

You can burn additional calories if, after performing a lunge, you also perform a straight leg swing or a cross squat back. The combination has a better effect on the problem area and tightens faster.
Carefully! Perform actions with great care and concentration. Ligaments that are just beginning to get used to stress are very fragile and any sudden movement can cause stretching or tearing. If the ligament area still hurts after training, do a light pinching massage and treat with warming ointment.

Domestic

Internal group These are the adductor muscles of the thigh, the main task of which is to direct it inward. Thin fibers that look like a ribbon are localized on the surface itself. The fixation points are on the pubis and tibia. The main tasks are pulling inwards, rotating the shin and flexing. Speaking about pectineal fibers, it is worth clarifying that, unlike adductor fibers, the lower point of fixation is considered to be the middle part of the bone (inner side). In addition to these functions, they also help a person to bend the joint without difficulty. There is also the adductor longus and brevis muscles of the thigh, which is also known as the quadratus femoris muscle. Both are flat, but the first is significantly thick. The main function of the first is to rotate the hip outward. The quadratus femoris muscle in the lower zone expands. At the top it is fixed to the body, at the bottom it is attached to the bone. Thanks to it, a person can bend the leg at the hip joint. The first fibers are characterized by the most impressive size. At the top point it is fixed to the ischial tuberosity of the pelvis and the pubic bone, at the bottom to the inner thigh bone along the entire length. She is responsible for pulling the hip inward and turning it outward. There is also a small quadratus femoris muscle. It has the shape of a quadrangle. The quadratus femoris muscle originates in the upper part of the outer side of the ischial tuberosity. Due to the fact that a person has a quadratus femoris muscle in his body, he can rotate it outward.

Wide stance squats

A great stretch for the outer thigh comes from wide squats. The multi-tasking plie covers the fat battlegrounds of your butt, inner, front and back thighs, and is also a great exercise for slimming your calves. The difficulty is average, which can be easily increased with dumbbells, weights, or simply instead of resting on your heels, rise on your toes.

Technique:

1. Starting position – straight back and wide stance with toes turned to the side;
2. Inhaling, slowly lower your pelvis until it is parallel to the floor. We make sure that the knees do not go beyond the toes, otherwise we make the stance wider. We twist our lower back, tighten our buttocks;
3. Exhaling, we get back to the original position.

More details in the video:

Complete 10-12 repetitions, rest for 45 seconds and repeat the circuit 2 more times.

See also: 7 best types of squats for the buttocks How effective are dumbbell squats for the buttocks? 30 Day Squat Challenge to Tighten Your Gluteal Muscles

Rear

Posterior group The muscles presented in the hip joint are better known as the biceps. They are responsible for the shape of the back and roundness. The biceps femoris muscle is quite long and spiral-shaped, it is located on the entire back surface of the thigh. The biceps femoris muscle consists of a long and a short part. The first is fixed in the area of ​​the ischial tubercle above, and below to the lower leg. The short one is fixed at the top on the back surface of the femur, and at the bottom to the tibia. The biceps femoris muscle is responsible for flexing the limb at the knee joint, maintaining balance and extending the joint. The semitendinosus muscle is also quite long, but it tapers towards the bottom. If the reference point is the biceps femoris muscle, then the semitendinosus fibers are localized closer to the middle of the body. It is fixed on the ischial tuberosity of the pelvic bone (upper point) and on the lower leg (lower point). The fibers promote joint extension and abduction of the lower leg. The semimembranosus muscle (long and flat) is localized on the posterior inner part of the zone under consideration. Fixation at the top point is on the ischial tuberosity, and the bottom point is on different parts of the tibia and connective tissue of the leg. It is responsible for the extension of the joint and flexion of the lower leg.

General recommendations

• A balanced diet will only speed up the approach to the desired result;
• Be sure to do stretching - this will relieve stress on the muscle group being trained and will also relieve painful soreness. Taking a warm bath with sea salt helps a lot;
• Don't neglect massage and wraps. Warming/cooling creams, cling film and a natural bristle brush are your best friends. Massage should be performed from bottom to top along the lymph flow;
• Massage cups are a good helper for skin tightening. To apply it, you need to lubricate the treated area with massage cream or oil and slide the jar from bottom to top until the skin turns red. BUT! This procedure is contraindicated for people prone to varicose veins or who already have spider veins and vascular problems.

And, of course, we must not forget that there are many other movements for the lower body that have shown high effectiveness:

1. “Bicycle” and “Scissors” are considered especially effective for the butt muscles;
2. “Stepping onto the platform” is required to be included in your complex;
3. You can build up your muscles with static exercises by completing our “Circular” complex, which includes such an effective exercise as “Chair against the wall.”
4. At the end of the workout, do some stretching , such as Downward-Facing Dog and Upward Dog asanas;
5. “Walking on the buttocks” not only burns cellulite, but also has many beneficial properties for the pelvic area;
6. Well, of course, you can’t do without “Deadlift”.

Be sure to pay attention to your technique when performing exercises for the outer thigh. Better smaller and more accurate than faster and with the result not where it is needed, and even worse, with injuries.

Homemade

Even without visiting gyms, you can get a beautiful figure, but for this you need to try hard. It is not enough to perform exercises several times a week; you need to clearly monitor the time, break intervals and change the load to work out different groups. How to make your hips round? Exercises can be performed either without additional equipment or with special devices.

The “spring” exercise has a good effect on the leg muscles. To perform this, you need to stand in a “legs wide” stance and gradually shift your weight while bending from one side to the other. The more dynamic the execution, the more effective the result will be.

The half squat with the legs extended shapes the inner thighs and affects the sides, and is effective for combating bunions. If you alternate the load with squats on one leg, the hips become rounded and toned.

Running in place as a start to a workout helps to get the blood flowing and tone the muscles; this is good for the hips, as it speeds up the metabolic process and the release of excess fat.