To achieve beautiful shapes in the hips and buttocks, you need to choose effective exercises to reduce the volume of the “bottom”. A firm butt and slender thighs are what girls strive for when they go to the gym and diligently practice fitness, yoga or strength training at home. It is difficult to pump them up, despite the fact that they constitute the largest muscle group.
The difficulties are due to the fact that in the modern world people lead a passive lifestyle, sit at computers for 8-10 hours a day and eat poorly. All this leads to an increase in body fat and deformation of the figure. It is possible to change the situation for the better, but this requires reconsidering your lifestyle, changing your diet and devoting at least 20 minutes to physical activity every day.
Exercises for the buttocks and thighs are easy to perform, even a beginner can handle them. Training is easy to organize at home, because it does not require exercise equipment. For home sports equipment, you may need a butterfly expander, dumbbells or a gymnastic ball.
Effective exercises for the hips. How to tighten your thighs?
We would like to immediately remind you that today no miracle cures have been invented to instantly get rid of the hated kilograms. Promises like “if you drink our super drink, you will immediately lose excess weight” are just a cunning advertising ploy that can often be found on the Internet.
The path to an ideal figure lies through weeks and months of hard work on yourself. Our article is devoted to the most effective method of such work, namely training.
There are several important indicators of effective training, which we will now look at.
1 Regularity. Classes should be carried out continuously, at least three times a week. Only in this case will you get the required result. Conducting an intense workout for one day and then allowing yourself a week’s rest is unacceptable. Also, you should not exhaust your body with sports activities that are too long.
2 Duration. You can’t force your body to work too hard – it won’t lead to anything good. It is better to conduct a short half-hour workout consisting of a set of correctly selected exercises than to exhaust yourself for several hours in a row with loads that will not bring any results.
3 Program. It should be understood that different exercises for losing weight on the thighs are aimed at different goals. There are aerobic exercises, the task of which is to intensively burn fat tissue, and strength exercises, with which you can build muscle mass. An effective fitness program should strike a balance between these two types of training. In this case, it is necessary to adhere to the following rule: aerobic exercises are performed at a fast, intense pace, and strength exercises - at a slow, measured pace.
4 Warm-up. Before training, you should conduct a preparatory session consisting of several simple muscle stretching exercises. During this warm-up, you warm up your muscles and ligaments, which will protect them from injury during the main loads. Thus, warming up is a very important element of a well-structured training program.
5 Cool down. The final stage of each workout should be a cool-down - long stretching exercises for those muscles that were stressed during exercise. This will speed up the process of removing lactic acid from the body and avoid such an unpleasant phenomenon as sore throat - muscle pain that appears after intense physical activity. Cooling down will help you recover after a workout and nourish your muscles with useful substances.
Exercises for buttocks and thighs. Exercises for tightening the buttocks and thighs: 6 most effective
Do you think that firm buttocks and thighs are an unattainable dream? All it really takes is a little persistence, regular walking and these simple but effective butt and thigh tightening exercises you can do at home. You will be surprised how toned your legs and butt will become in just one month. Do these 6 exercises for your buttocks and thighs three times a week and expect results!
TOP 5 best exercises for hips and buttocks:
The best exercises for hips and buttocks
Gluteal bridge
Lie on your back, knees bent, feet on the floor (shoulder-width apart), arms at your sides. Slowly lift your hips off the floor toward the ceiling and squeeze your buttocks and thighs.
Hold for 1 second and then slowly lower your pelvis down. Raise your hips up again and repeat the exercise 60 times.
Exhale as you raise your hips and inhale as you lower them.
Alternating leg swings for the buttocks
Lower yourself onto your forearms and knees, bending your legs at a 90-degree angle. The head is raised, the abs tense, the back is straight. Lift your right leg, bent at the knee, straining the muscles of your right buttock, with your heel toward the ceiling.
Don't arch your back. Slowly return your leg to the starting position and repeat this exercise 20 times on each side.
Exhale as you lift your leg and inhale as you lower it.
How to pump up the upper buttocks at home
Try the best exercises to tone your upper butt at home. The video will show you how to add mass to your butt to make it more voluminous and appetizing.
Leg swings for outer thighs
Lie on your right side. Bend your right elbow and lean on it to support your upper body. Keep your hips straight and your stomach tense. Bend your left leg at a 45-degree angle in front of you. Place your left palm on the floor in front of your chest to provide better balance and support.
Keep your left leg straight and slowly lift it up, just above head level. Hold for one second, contracting your outer thigh muscles as much as possible. Then bring your leg back down without touching your bottom leg. Complete 30 reps. Then lie on the other side and do the same number of exercises with your right leg.
Exhale as you lift and inhale as you lower your leg.
Leg swings for the inner thighs
Lie on your right side, with your right arm extended straight, in line with your torso. Place your head on it and place your left hand on the floor in front of your chest. Bend your top leg and place it overlapping your bottom leg. There should be no support on the knee. Use your left hand to support your body.
The bottom leg lies straight, with the inside of the foot facing the ceiling. Using your adductors (inner thigh muscles), slowly lift your leg up as high as you can. Then slowly lower it down. Perform 30 times and then repeat the entire sequence on the other side.
Exhale as you lift and inhale as you lower your leg down.
Preparation for training
You can tighten your thighs and buttocks by doing just 20 minutes a day. But after a hearty three-course lunch, such training hardly makes sense. Perform the complex in the morning or afternoon (in the evening the body will already be tired), but not earlier than an hour after eating. If you exercise at home, ventilate the room well before starting your workout.
Exercises to tighten the buttocks. Squats
The squat is the main exercise for correcting saggy gluteal muscles. Difficulty – medium. In this case, the thigh muscles (quadriceps), popliteal and large pelvic muscles, calf muscles, abdominal and back muscles are involved.
The squat exercise has several varieties:
- classic (at an angle of 90 ͦ);
- deep (25-35 ͦ);
- with weight (dumbbells, barbell);
- plie;
- sumo;
- squats with narrowed legs.
How to lift your buttocks at home even faster and more effectively? Do deep squats, weighted squats, and plies.
There are as many as 7 effective types of squats that are suitable for our purposes. If you are not a beginner and feel strong, various types of squats with dumbbells will suit you.
Also check out our special 30 day squat challenge.
Before starting classes, you should master the technique of performing:
- The heels should not come off the surface.
- When raising your knees, you must ensure that they do not curl inward.
- When squatting, your knees should not extend beyond your toes.
- Correct breathing. As you inhale, go down, as you exhale, go up.
- The back should be “hard” - straight.
Important!
Before exercise, you should warm up your muscles to reduce the likelihood of injury. So, plie squats represent a wide stance of the legs and maximally spread toes. Here, in addition to the gluteal muscles, the muscles of the back, abdomen, and lower back are also worked.
The sumo exercise is similar to squatting on a chair. In this case, the buttocks are pulled back a little, the back bends forward, the legs are located at hip level, and the toes are turned to the sides.
You should do 20 squats in 3 approaches, gradually increasing the load. Don't exhaust yourself on the first day of classes. Only properly structured and moderate training will give a positive result.
Exercises for roundness of the buttocks. Tips for training your buttocks at home
Who is this selection of exercises for the buttocks suitable for:
- for those who want to specifically tighten their buttocks
- for those who want to get rid of cellulite
- for those who want to visually improve the shape of their legs and buttocks
- for those who train at home
The article offers a variety of exercises for the buttocks, which will also involve the quadriceps, hamstrings and partly the core muscles.
First of all, let's figure out how to properly perform exercises for the buttocks and what you need to pay attention to when training the buttocks at home.
1. Exercises for the buttocks at home without equipment or with light weight will help you tone your muscles, get rid of sagging and cellulite, slightly round and tighten your butt. However, such exercises will not help you increase your gluteal muscles and significantly change the volume of your buttocks, but will only visually improve your shape.
2. If you want to enlarge your buttocks or significantly change their shape, then you need to perform strength exercises for the buttocks with heavy weight dumbbells or barbells (from 10 kg and higher in increasing order). You won't be able to enlarge your buttocks at home without heavy weights. Heavy weight means a weight at which you perform a small number of repetitions (10-12), with the last repetitions performed at maximum effort. For home use, it is better to purchase a collapsible dumbbell.
3. You need to perform exercises for the buttocks 1-2 times a week for 30-45 minutes (if you work with light weights or without equipment) or 1 time a week for 45-60 minutes (if you work with heavy weights).
4. When performing strength exercises for the buttocks with heavy weights, do 10-12 repetitions in 3-4 sets. When performing glute exercises with small dumbbells or without equipment, do 15-20 repetitions in several approaches. If the specified number of repetitions does not give you the desired load, then, if possible, move towards larger dumbbells, and not towards increasing the number of repetitions.
5. If you want to complicate the exercises for the buttocks (especially for leg raises, swings, lunges), then you can use leg weights that are worn on the ankles.
6. To increase the load, you can also use a very compact and lightweight equipment that is always convenient to take with you - a fitness elastic band. It fits over your legs (hips or ankles) and provides additional resistance to your gluteal muscles.
7. While performing the exercises, you must control the process of execution and feel the load in the target muscles. Perform exercises as concentrated as possible on the gluteal muscles, try to transfer most of your weight and load to them. During exercise, it is very important to understand which muscles you are training and direct all your efforts to them.
8. If you have problems with the spine, then it is better not to perform squats, lunges, or deadlifts with heavy dumbbell weights. With the slightest violation of the exercise technique, there is a high risk of exacerbating back problems.
9. If you want to lose weight and at the same time tighten your buttocks at home, then try alternating exercises for the buttocks and cardio exercises. For example, 10-15 minutes of exercise for the buttocks, then 5-10 minutes of cardio exercise.
10. To reduce the load on the knee joints when training the buttocks at home, you can wear knee braces to support the joint (bandage). If you still feel pain in your joints during or after training, it is better to replace exercises such as lunges and squats with exercises on the floor.
How to lose weight in thighs. What you need to do to lose weight on your thighs in a week
In order to combat the problems of extra centimeters in the thigh area, it is necessary to establish the cause of their appearance and, first of all, get rid of it. Common causes of figure problems include:
- Hormonal changes in the body during puberty, after pregnancy, and during menopause.
- The presence of diseases that negatively affect metabolic processes or are a contraindication to sports, which leads to extra centimeters on the thighs.
- Inactive lifestyle.
- The presence of psychological problems, stress, during which many people find solace in food and cannot lose weight.
In order to lose weight in your legs, you will need to make some effort and use various techniques, which, combined with proper nutrition, will help you get the first results within a week. What to do to lose weight on your thighs:
- Choose and set the right motivation for losing weight. It could be a friend’s anniversary or another holiday; upcoming vacation on the seashore, so that you can proudly wear a beautiful swimsuit and not be embarrassed by voluminous thighs.
- Change your eating habits. To lose weight, you can use a strict diet lasting up to 1 week or switch to a proper diet with minimal consumption of carbohydrates, sweets, fast food, food that contributes to fat deposits and the appearance of extra pounds on the thighs.
- Physical exercise. Even if there are contraindications to intense and dynamic sports, modern trends in fitness make it possible to exercise even in the presence of some complex diseases. You need to learn how to at least do exercises; movement is life and the key to slender thighs.
- Massage is an excellent tool that helps remove extra centimeters, volume on the thighs, lose weight, make the skin more elastic, and reduce the appearance of cellulite. Using massage or essential oils during the procedure, in addition to slim legs, you can achieve beautiful, healthy skin.
- Use of creams, wrapping procedures. More and more positive reviews are appearing about these procedures, which help make legs slim in a short period, tighten the skin and get rid of all signs of cellulite.
- A visit to a bathhouse or sauna perfectly tones the skin and helps you lose weight on any part of the body, even on your thighs.
- A contrast shower improves blood circulation, helps make your thighs slimmer and your skin firmer.
Exercises for losing weight on thighs and buttocks. Exercises to reduce hips and buttocks
The first part of the exercises for losing weight on the thighs and buttocks is based on the principles of intensity of movement, and the second on working with weights. Lifting weights:
- squats with dumbbells with wide and medium legs;
- Roman draft - description here;
- lunges with dumbbells, execution technique here.
Burns more stored fat to a greater extent.
Working out the hips
With excess body weight, the hips lose their attractiveness. The following exercises for losing weight on your thighs will help you put them in order and return them to an appetizing shape.
- Stand on your left knee, place your arms straight in front of you and lean on them. You need to pull your right leg back and, straightening it as much as possible, touch the floor with your toes.
Then return to the starting position and do 13-15 repetitions. After this, change legs and repeat the movements with your left leg. - An exercise designed to combat cellulite. Place your feet wider than shoulder-width apart and turn your toes out. Your arms need to be extended forward. From this position, do slow squats, tensing your hips and gluteal muscles as much as possible. Repeat – 12-15 times.
Starting position as in the previous exercise. The execution order is as follows. The leg, bent at the knee joint at an angle of 90 degrees, is alternately moved as far back as possible - return - to the side - return. Do 8-15 full cycles on each leg.
Tight gluteal muscles
Big buttocks are not always beautiful. This is the most attractive part of a woman's body, so it is very important to take care of its appearance. Exercises for losing weight on the buttocks can be done standing, lying down or sitting.
- Sit on the floor and stretch your legs. They should be even, the back should be straight. Alternately, lifting either the left or the right buttock, move forward. This movement helps to effectively break down fat deposits in the problem area. You can call this exercise walking on your buttocks.
- Place your left leg back and lift it as high as possible. You should feel your gluteal muscle tighten. Stay in this position for 1-2 minutes, then change legs.
- Lie on your back. Bend your knees and place your right leg on your left knee. Lift your butt up, contracting your abdominals and hamstrings. Repeat – 10 to 15 times per approach.
There are a lot of variations of this exercise (classic in the image):- both feet on the floor;
one leg crossed over the other;
- one leg extended forward;
- back on fitball;
- legs elevated;
- performing with weights.
Calf correction
Thick shins are an unpleasant sight. To overcome this problem, special exercises have been developed, because ordinary physical activity in this case is ineffective and can have the opposite effect.
- Squat down with your palms next to your feet. As you exhale, straighten your knees, lift your buttocks up, without taking your hands off the floor. Exhaling, return to the starting position. Repeat – 10-15 times.
- Take a lying position. Pull your knees toward your stomach and clasp your toes with your hands. Slowly straighten your legs without unclenching your arms. Having straightened as much as possible, stay in this position for up to 1 minute. Then you can bend your knees. You need to repeat the movement 3-4 times.
The main movement is raising your toes. Stand on a flat surface and rise as high as possible on your toes. You can use both legs at the same time, or you can do movements separately for the left and right legs, simulating steps on the spot. For one approach – 15 repetitions. The pace is average.
Walking or running
It's no secret that the most effective exercises against fat deposits are running or active walking. They provide excellent strengthening of the muscles of the thighs and buttocks, and also improve blood circulation. If you decide to walk, then walk at least 4 km a day at a good pace, wearing comfortable sports shoes. If running is more your thing, then you need to run at least 30 minutes a day at a calm pace. An alternative to these methods can be a bicycle, but for the effect of tightening your figure and reducing fat deposits, you need to ride for at least an hour at a speed of about 15 km/h.
