Exercises for weight loss buttocks

Having typed extra pounds, many womenTry to get rid of them as soon as possible with the help of special exercises, but it is more difficult to lose weight in the buttocks area, becausethe largest number of fat cells accumulate in it.

Effective exercises for weight loss of the buttocks ^

Often, girls themselves mislead, believing that you can lose weight only in a certain part of the body. In fact, this is not the case, because with physical exertion, all muscle groups most often work, just each of them is active to a greater or lesser extent.

For this reason, deciding to do exercises for the buttocks at home, a very important role is played by proper nutrition:

• It is necessary to completely abandon fried, sweet, flour and smoked products: they contain too much fat and calories that contribute to the deposition of fat cells;
  instagram viewer
• The diet should be preferred to light salads, low-fat first courses, sour-milk drinks, boiled eggs or steam omelettes, fruits, fresh vegetables, lean meat and fish.

In addition to physical exercises for slimming the buttocks, other loads are also recommended:

• Running: it is enough to run 40 minutes a day, to remove a lot of excess weight in a month, becausehe is an excellent cardio training. If there is no possibility to engage in the street - it can be done at home in a ventilated room;
• Jumps with a skipping rope: they also contribute to the burning of fat mainly in this area, and also involve the muscles of the hands, abdomen, back and legs;
• Cycling: they not only remove fat from the buttocks, but they just give a good mood. Performing them 2-3 times a week, it will be possible to speed up the metabolism and pump up the muscles.

Exercises for slimming the buttocks at home and in the gym ^

Exercises for the buttocks in the hall

In the gym, the chance to quickly pump up the buttocks and remove the fat deposits several times increases, because in thisIf you have to use sports equipment: dumbbells, barbells, blocks, simulators. Most often, coaches advise you to do a set of exercises for weight loss of the buttocks:

• Squats: put the feet completely on the floor, the neck of the bar we wind round the neck, put on the shoulders, hold hands. Slightly bend the chest forward, slowly crouch, but not too deep, otherwise you can damage the joints. We return to the rack, we perform all 15 times in 4 approaches;
• Deadlift: we take dumbbells, we reduce the blades, slightly remove the back of the ass, lean forward, straining the buttocks. When the stretching is felt - go back, repeat all 10 times in 3 sets weekly;
• With weights: attach the weighting agent to one leg, get on all fours. Raise and remove the leg with the weighting agent, then return. We do 15 times on each side;
• Reduction of legs: sit on the simulator, keep your back straight, abut against the inside of the thighs in the pillows. We reduce the legs with effort, then fix them at the point and return to the original position. We do 20 repetitions for 3 sets.

Exercises for the buttocks with a rod

In addition to the standard sit-ups and deadlifts, one of the best exercises for the buttocks for girls is the attacks:

• We hold the bar with the working weight, as during the squat. We make a lunge with the right foot, squat, with the toe of our left foot rest on the floor;
• We return back, repeat on each side 10 times for 3 approaches.

Exercises to increase the buttocks

Not everyone wants to remove the volume of the fillet part - there are those who want to increase it on the contrary, because elastic priests are absolutely popular for everyone: women and the strong sex. To achieve this, you should practice exercises for the buttocks for men and girls, tk.they contribute to giving them a beautiful form:

• Laying our backs on the floor, our feet rest against the wall and start walking along it: we do a couple of steps up, then the same number - down. During the "walk" necessarily tear off the buttocks from the floor;
• We sit on the floor, we rest our hands on it. Moving on the floor on the buttocks every day for three minutes;
• We rely on the back of the chair, facing her face. We set our foot back, raising it to the maximum upwards, after - we come back and we do the same way with the other leg. We alternate sides, execute on 20 flies on each of them.

Effective exercises for losing weight on the buttocks: results and feedback ^

Undoubtedly, physical exercises help to achieve the desired result faster in terms of weight loss and muscle strengthening, because thanks to them in a month you can find that the weight has decreased by 10 kg! However, even here it's not so simple: in order to get this effect, you need to follow simple rules of nutrition:

• In the morning, eat foods that are rich in slow carbohydrates, and in the afternoon - with proteins;
• For two hours after the workout, until the carbohydrate window is closed, you should drink a protein-carbohydrate cocktail or eat a chocolate bar: the empty carbohydrates present in it help to quickly restore the muscles after attending the gym.

Reviews on exercises for slimming the buttocks

Irina, 23 years old:

"I was helped by the deadlift and attacks: I first made them with dumbbells, and then the coach allowed me to engage with the barbell. For 2 months I took off 10 kg, but sat on a diet, and during the drying I ate only protein food »

Margarita, 29 years old:

« I do not have the opportunity to go to the gym, and I was at home: jumping rope and squatting. It really helped me to lose weight in the lower body by one size. "

Valentina, 34:

" Due to the high workload at work, I can not attend the simulator, but I am at home everyday: running, jumping, crouching. Such light exercises helped me to strengthen the muscles of the buttocks and make them visually more beautiful. "