Exercises to reduce the volume of the hips and buttocks at home

Hips and buttocks- problem areas when getting rid of excess weight, especially in women who are prone to fullness. To reduce body fat, anaerobic exercise is combined with regular aerobic exercise and diet. This leads to a calorie deficit, a decrease in the volume of excess adipose tissue, the formation of a beautiful contour of the lateral surface of the thigh and gluteal muscles. The results of training will appear in 3-4 weeks.

How to reduce the ass and thighs in volume quickly

As a rule, the area of ​​the hips and buttocks is one of the problem areas in women and girls. A sedentary lifestyle, nighttime snacks and fast carbohydrates in the form of sweets and starchy foods contribute to the appearance of an “orange peel” and fat deposits in the thighs and buttocks. How to reduce the ass and thighs quickly? In the article we will talk about effective exercises to reduce the volume of the hips, the right diet and basic tips on how to make your figure more attractive. Remember: regular exercise, an active lifestyle and proper nutrition are the key to a beautiful and attractive figure.
To perform exercises to reduce volume in the hips and buttocks, you only need a mat and weights (any dumbbells will do).

COMPLEX OF EXERCISES FOR REDUCING HIPS AND BUTTOCKS FOR GIRLS

We reduce the volume in the hips and buttocks at home

Exercise loads the gluteal muscles and quadriceps. Forms an attractive silhouette of the legs.

Technique:

1. Stand up straight with your feet next to each other. Feet are parallel. Keep your hands on your belt.
2. Lunge forward with your right foot so that the knee remains directly above the heel. The left leg straightens and forms a straight line.
3. Then bend your left leg several times so that it forms an angle of 45 degrees, and, straightening up, would again be located along a conditional straight line. Keep your back straight.
4. Then switch legs and continue with the exercise.

Number of repetitions: 3 sets of 15 repetitions.

Tip: If you have knee injuries, check with your doctor or trainer before doing the exercise. A slight tilt of the body forward is allowed for greater stability.

An effective exercise from the "ears" on the hips.

Technique:

1. Stand up straight. Place your feet shoulder-width apart. Keep your hands on your belt.
2. Lunge with your right foot to the side.
3. Gently bend your right leg. When bending for greater stability, a slight tilt of the body forward is allowed.
4. Then do lunges on the left leg.

Number of repetitions: 3 sets of 15 repetitions on each side.

Tip: Keep your back straight. People with knee injuries should consult a doctor or trainer before doing this exercise.

An effective exercise to reduce the hips and form a beautiful silhouette of the riding breeches zone.

Technique:

1. Stand up straight. Hands on the belt.
2. Take your left leg to the side, trying to turn the heel out.
3. On the last repetition, fix the leg at the highest point for 10-15 seconds.
4. Continue with the right leg.

Number of repetitions: 3 sets of 25 repetitions.

Tip: This exercise requires special attention to technique: keep your back straight and your abdominal muscles tense.

An effective exercise that loads the gluteal muscles.

Technique:

1. Put your feet wider than your shoulders. Hands on the belt. Turn your socks outward about 45 degrees.
2. Squat down so that your thighs are parallel to the floor.
3. Then stand up slowly.

Number of repetitions: 2-3 sets of 12-15 reps

Tip: When performing, keep your back straight and your abdominal muscles tense. If at first the exercise seems too difficult for you, use a gymnastic stick as a support.

Exercise for training the small and medium gluteal muscles. The stabilizers of the body are also loaded: the abdomen, lower back, extensors of the spine.

Technique:

1. Lie on your right side and straighten your legs. Use your right hand for support. The right leg is parallel to the left or half-bent at the knee and forms an additional support.
2. As you exhale, lift your left leg as high as possible. In this case, the sock is facing you.
3. Then slowly lower as you inhale.
4. Repeat several times, then switch legs.

Number of repetitions: 3 sets of 25 reps.

Advice! Watch your breath: raise your leg as you exhale, lower it as you inhale. The body is pressed to the floor; hips, torso and head should be located in the same plane.

Exercise for a comprehensive workout of the back of the thigh and buttocks.

Technique:

1. Take the starting position: standing with emphasis on the back of a chair or other support (or on all fours with emphasis on elbows and knees). Keep your back straight.
2. Take your leg back as much as possible with a shortened foot (stretch up with your heel).
3. The back is fixed. Only the femoral and gluteal muscles work.
4. Slowly lower your toe to the floor. Then change your leg.

Number of repetitions: 2-3 sets of 20-25 repetitions.

Tip: For people with knee injuries, only standing swings are allowed. Watch out for the absence of a bend in the lower back.

Diet to reduce the volume of the hips and buttocks at home

A stable positive result of training to reduce the volume of the hips and buttocks in a week is achievable only with proper and balanced nutrition. At home, the dietary diet is formed from oranges, grapefruits, tomatoes, cottage cheese and lean meat.

Sample diet for the day:

1. Breakfast. Focus on fresh cucumbers, tomatoes, sweet peppers and carrots. Moreover, it is fresh vegetables that are more useful, and not juices, fruit drinks or mashed potatoes from them. Baked zucchini or beets are also suitable. You can eat one egg and drink a cup of green tea (like fresh vegetables, it acts as an antioxidant in the diet).
2. Dinner. For lunch, you need to eat liquid food: vegetable broth or lean meat. On the second - porridge from cereals rich in fiber with minimal processing, containing healthy "slow" carbohydrates: brown rice, buckwheat, lentils, barley. Dishes from semolina, white rice and couscous, which quickly increase blood sugar levels, will not work. Together with porridge, you can eat 200 grams of boiled turkey and drink a glass of fresh fruit juice with food.
3. Dinner. Vegetables baked with fish, low-fat cottage cheese or milk, dried fruits (prunes).

• Water balance. Do not forget about maintaining water balance when losing weight. For effective burning of fatty tissues, the body should not be thirsty. Give preference to clean water. When choosing between tea, coffee or juice, give preference to freshly squeezed juice. The optimal regimen during the diet is to drink water in small portions throughout the day.
• Snacks. To get rid of wide hips, give up sweets, chocolate and cookies. You can get rid of the feeling of hunger between main meals by eating fresh fruit. Suitable apples, plums, grapefruits, oranges and bananas. In addition, you can eat some fat-free cottage cheese, nuts, prunes or dried apricots.

How to reduce the volume of priests and hips: diet myths

On the net, you can find the so-called "grassroots" diets, supplemented by corresponding menu recipes that supposedly reduce only the hips and buttocks.

As a rule, these are extreme low-calorie diets, following which, in the short term, will actually lead to weight loss. But only within the whole organism. Unlike physical exercises, which can really be localized by training a specific muscle group.

Attention: it is impossible to locally get rid of body fat and form a beautiful silhouette of the legs, simply by changing the diet.

To achieve a sustainable effect of reducing the volume of the hips and buttocks, you need a balanced diet, regular exercise to work out the target muscles of the legs, combined with aerobic exercise.