Exercises to reduce buttocks in the gym for men

How to remove fat from the buttocks in men exercises

Large buttocks in a woman do not always mean she is overweight. For most men, it is this part of the fairer sex that is most attractive. Therefore, girls with a “dominant bottom” are in no hurry to get rid of such deposits. By the way, just 100 years ago, the pear-shaped body shape of women was considered the standard of beauty and symbolized femininity, health, and the ability to reproduce large offspring (a woman’s purpose). The same cannot be said about a man who has large buttocks. First of all, it is unattractive and is a sign of female obesity.

Causes of large buttocks in men

Of course, there are many reasons for enlarged buttocks in men, and it’s not just poor diet and a sedentary lifestyle. Here are some of them:

• Heredity. Sometimes she gives us incredible surprises, which we subsequently have to deal with.
• Physiological characteristics of a person. This is, for example, when under stress or a slight deviation in nutrition, hip volume indicators sharply increase, and only there.
• Hormonal disorders. The reason why large buttocks are the most difficult to deal with. First of all, all tests must be normal.
• Systematic poor nutrition, obesity.
• Age.
• Race. This is much more common among Africans than among white men.

How to make your buttocks smaller?

Proper nutrition

Of course, you need to start with proper nutrition. As a rule, men do not like to deny themselves anything, especially tasty food. But, if you still set a goal for yourself, then under no circumstances deviate from it. Remove all harmful foods: fatty, fried, smoked, canned. Fast food, hamburgers and greasy wings should be a thing of the past. All sweet drinks, including sparkling water, remain there. So, we are halfway to success.

We include fiber in the diet (if the goal is elastic, sculpted, beautiful male buttocks). It will improve the functioning of the digestive tract, speed up metabolism, and remove toxins and waste. To do this, we eat more vegetables (broccoli, zucchini, eggplant, cabbage, celery, etc.), and take a portion of cereals or muesli for breakfast. The sports store has a huge selection of tasty additives that will help make breakfast tastier (syrups, sauces, nutritional supplements), as well as various types of fiber (apple fiber, inulin, bran) and a huge number of dishes to choose from: noodles, rice, spaghetti.

Don't completely exclude sweets: honey and dried fruits are an excellent alternative to sweets and chocolate. Gradually reduce the percentage of carbohydrates consumed and increase protein intake. You can use protein shakes as a snack and eat casein desserts at night.

Drink more water. This is one of the best fat burners in nature. There should be at least 30 ml of water per 1 kg of human body.

Physical exercise

In order for the buttocks to become smaller and at the same time attractive, an integrated approach is needed, including regular aerobic exercise, general strengthening and isolated exercises.

For aerobic exercise, it is best to use interval training. One minute you run as if you were being chased by a pack of rabid wolves, and then for three minutes you walk at a calm pace. Do a separate cardio workout. This can be an exercise bike, swimming, running, boxing, but not less than an hour.

When doing strength exercises, focus on your lower body. Your training plan must include squats, lunges, and the “glute bridge” exercise. In any case, an experienced trainer will always help you create a competent program to reduce your buttocks. At the same time, the muscles of the whole body will become toned. Do at least 20 repetitions for 4 sets.

If you study at home, try to keep your classes regular. Buy all the necessary accessories (mat, dumbbells, barbell) or use improvised means, the main thing is to work on yourself! Do a warm-up and cool-down every time, don’t feel sorry for yourself.

How to accelerate the growth of medium deltas and overcome the period of “stagnation”?

One of the main criteria for growth is an increase in weight. At the beginning of the training journey, any load is stressful. But after years of training, there inevitably comes a time when adding weight doesn't help you progress. Then the following methods are used to achieve muscle failure:

• forced repetitions - a partner helps lift heavy weights on the last reps when it is not possible to do it yourself with the chosen weight and clean technique;
• partial repetitions – the range of motion is ½ or ¼ of normal;
• cheating - to increase the number of repetitions, muscles are additionally used that should not be activated with the correct technique (for example, swinging the body when lifting a barbell);
• negative repetitions - slow eccentric phase (for example, lowering a maximum weight bar) and fast concentric;
• drop set – reducing the weight with each approach until failure (the weight is dropped by the partner so that there is no rest between sets).

The deltas are approximately 40% fast-growing white fibers and 60% red. You can make them maximally and harmoniously developed by training different fibers at different periods (2-3 months white, and then 2-3 months red):

Why do some men get fat in their thighs, legs and buttocks?

There are several options for the development of such events, for example:

Genetics

Fat is usually stored where it is convenient for it. In men, this most often occurs in the abdomen and sides, but it can also occur in the thighs. It's all because of your genetics. Nature itself decides where your cookies and dumplings eaten before bed will go. It also depends on what genetics your ancestors had .

Perhaps you are a direct descendant of a centaur. That’s why you have such huge hips and such a toned torso (or not too toned, but at least not very fat).

But you can calm down a little, it’s not your fault, you can’t tell your body where and how much fat to store. Your only fault is that you were caught in random food relationships and ate your ass-blimp.

Problems with hormones

If it smells like a hormonal imbalance, then things are much worse. You could say that this glitch makes you a little bit of a woman. That is, you have problems in the balance of male and female hormones, androgens and estrogens.

You store fat according to the female type. And for women, such deposits are the norm, because they need massive thighs to bear children. But don’t panic too much, you’re unlikely to give birth to a baby, so you can relax your buns.

On topic: The best leg exercises for girls

This hormonal imbalance is associated with your diet, bad habits, lifestyle, or taking any medications.

I advise you to go to the hospital with this question , because hormones are not to be trifled with. Today, female-type fat is deposited, and tomorrow you will start wearing women’s underwear. Joke. But go to the doctor anyway, and it’s better not to delay this issue.

But be that as it may, it was partly your disordered eating and sedentary lifestyle that led you to this appearance. I doubt that this article is being read by a person whose entire refrigerator is filled with vegetables and kefir. Most likely, my reader is a fan of eating dumplings with mayonnaise while watching a TV series.

How can a man lose weight in his thighs?

So, now I will tell you how to lose weight in a man’s thighs and butt.
So sit your massive buttocks on a chair and read. I’ll probably start by repeating for the hundredth time that fat is not burned locally and you will lose weight not only in your butt and thighs, but also in the rest of your body evenly.

That is, in the process of fat burning, the body will not take excess fat only from your legs and butt, it will also take it from your arms, from your stomach, from your back. will go away the hardest and last from your lower body . Now let's begin.

Adjusting your diet

To lose weight in your thighs and buttocks, you will need to make sure that your stomach does not become a haven for wandering cakes, potatoes with lard, shawarma and other uninvited guests.

You will need to eat right, maintain the required amount of proteins, fats, carbohydrates and calories. And you will need to distribute it all throughout the day. The option where you glanced at the oatmeal in the morning, smelled a cucumber during the day, touched a cutlet in the evening, and at night ate a volume of food equal to the area of ​​Eurasia is not suitable.

And, of course, no diets . This can only do harm. Especially if the culprit for your enormous hips is hormones.

You will find more detailed information on this topic, as well as examples of diet, in the article about proper nutrition for men for weight loss.

Gym or home exercises

Nutrition alone will not turn you into a knight with narrow hips and slender legs. You'll have to train. You can do this either at home or in the gym.

And again, I repeat that there are no special exercises that will help a man lose weight specifically in his legs and hips. Fat will disappear from the entire body. But, if you train your legs, they will become more toned and there will be more muscles on them.

But this does not mean that you need to train only your legs (although who am I kidding, no one has ever trained only their legs). You need to do mainly basic exercises that involve the maximum number of muscle fibers. This will burn more calories and, accordingly, burn fat faster. Roughly speaking, if you flex your biceps 24/7, you will lose weight (but this is not certain) in about 37 years, and if you squat, pull, and press, the fat will leave your body decades faster.

I described many exercises for men’s legs in this article. Just don’t be scared by its name, all the exercises listed there will 100% help in your case.

In addition to your legs, be sure to pump your arms, chest, shoulders and back. After all, by rocking your torso, you will balance your figure and make it more masculine. I wrote about how to build a powerful back here.

And, of course, your training should be as intense as possible . If you leave the gym, and your T-shirt is wet only because you doused yourself with water from a bottle while drinking (or you covered it with drool, looking at the squatting girls in leggings), then this is a reason to think about whether you go to the gym to train or just show yourself and look at people. In general, especially for this purpose, I wrote an article about losing weight in the gym.

If you wander confusedly among the simulators, not understanding the purpose of these instruments of torture of the Inquisition, which for some reason have survived to this day, then it is better to find a trainer - under his guidance you will see the result much faster.

At home you can do the same thing, but with your own weight, or improvised weighting. Everything you find at home can be used as training equipment.

I also wrote a separate article about home workouts for men for weight loss.

And, of course, don't forget about cardio . It is best to do it at the end of a workout, as well as in the morning on an empty stomach. And you don’t have to run so fast that your cheeks flutter in the wind. You can start with normal walking at a brisk pace.

I'm willing to bet that in addition to full thighs, you also have a rather large belly, and maybe complete with sides . This problem can be solved, just read my article on how to lose belly fat for a man.

Active lifestyle

And it wouldn’t hurt for you to reconsider your leisure time . Instead of watching TV or scrolling through your Instagram feed, I advise you to buy a bicycle and pedal until your butt stops taking up two seats on public transport.

And in general, start moving more, walking, playing outdoor games. Discover active holidays. All this will help you not only get rid of excess weight in the hips, but also improve your health and increase endurance.

On topic: Bath after leg workout

Features of doing exercises for the hips

To reduce the volume of the hips, as well as tighten the buttocks and oblique abdominal muscles, a man is recommended to do the following every day:

1. Sitting on the floor, lean your elbow on your right thigh. Place your hands in front of you, resting on the floor. This position will help you maintain balance while performing the exercise. Bend your limb at the knee, lift your left knee up and pull your toe towards you. Lower your leg down and relax your muscles. Repeat 20 times for the left and right legs;
2. Standing straight and straightening your back, place your feet together. With outstretched arms, lean on the back of the chair. Slowly place your right foot on your toes. At the same time, take your left leg back and lift it as high as possible. Count to five and place your feet flat on the floor. Repeat the action for each leg 10 times;
3. Lying on your back, place your palms under your buttocks. Straighten your legs. As you inhale, lift your straight limb, and as you exhale, slowly place it on the floor. Repeat the action 30 times for each limb. When performing actions for maximum impact on the muscles of the front of the thighs, stretch the toe strongly and release it only after completing the exercise. You should also not bend your leg at the knee. After some time, the rhythm of the exercise needs to be accelerated;
4. Lie on your back. Lean on your outstretched arms. Bend your legs at the knees, closing them together. Lower your legs alternately to the right and left. Take the starting position. When performing actions, try to keep your arms and shoulders pressed to the floor surface. Perform 10 times in each direction;
5. Place your feet shoulder-width apart. Straighten your back. Bringing your shoulder blades together, tighten your abdominal muscles. As you inhale, squat, moving your pelvis as if you wanted to sit on a chair. As you exhale, take your original position. Repeat ten times in several approaches;
6. To lose weight in the thighs, men are advised to swing their legs. Kneel down and place your hands on the floor. While swinging your legs, tense the muscles of your buttocks and thighs. For each limb you need to do 30 swings.

These exercises will help reduce the volume of your hips, tighten your skin and make it firmer and more attractive.

For the first two weeks, do not measure your volumes. Take the measurement after a month. You will be pleasantly surprised by the results obtained, provided you exercise daily and follow a special diet.

Let me sum it up

In conclusion, I will say that problems with excess weight in men in the legs and hips are most likely associated with genetics and an unhealthy lifestyle. Getting rid of this is not so difficult. You just need to get your heavy ass off the couch and start changing your life.

You won't look better unless you change your diet, start working out, and stop sitting on the couch.

Fat accumulation in the buttocks area is a very common problem that can be easily overcome with simple exercises.

The buttocks are perhaps the area susceptible to attack from fat deposits. She is least exposed to physical activity, so this outcome is not surprising. There is a violation of lymphatic drainage and the appearance of fat in this area. The following is a set of exercises aimed at tightening the buttocks, legs and calves.

Effective hip exercises

In order for the legs to become truly slender and harmonious, it is necessary to work all the thigh muscles and the associated buttock muscles, and additionally load problem areas. The most effective exercises for the lower body are squats, deadlifts and lunges. Only with these three can you fully load your hips.

Squats

1. Classic squats . The front and back surfaces of the thigh and buttocks work. IP: standing, feet one and a half feet apart, toes slightly apart. Squat down until your thighs are parallel to the floor. In this case, the projection of the knees cannot extend beyond the toes, the back must remain straight, without excessive deflection in the lower back, and you cannot lean forward either. To establish the correct technique for performing squats, at first you can place your hands on the back of a chair in front of you and fix your gaze on one point at eye level in a standing position. Inhale while going down, exhale while going up, squat slowly.
2. Sumo squats . This exercise targets the inner thighs. IP: standing, legs much wider than shoulders, toes spread to the sides more than with the classic version of the exercise. The execution rules are the same. In this case, the knees look forward to the sides during a squat.
3. Deep squats . They can be performed both from the classic position and from the wide (“sumo”) position. Task: without losing the correct body position, squat down as deeply as possible, almost until your buttocks touch the floor. At the same time, all muscles work to the maximum, and the mobility of the hip joints also develops.

You will learn about three types of squats from the following video:

As your training increases, squats need to be made more difficult by using weights. You can squat with dumbbells or a kettlebell, or if you don’t have sports equipment, just with a bottle of water.

Strictly speaking, rows are exercises for the back, but they also work the hips very well, especially the so-called Romanian, which works great on the back surface. This exercise is performed from a standing position with slightly bent legs. Feet are narrower than shoulder width, toes slightly to the sides.

Romanian deadlifts can be performed with a barbell, dumbbells, kettlebells, or water tanks. The weight is moved along the front of the legs from a position just below the middle of the shins to a line just above the middle of the thighs. The back should be straight, without a pronounced deflection in the lower back.

Essentially, the Romanian deadlift is a good morning exercise. It is performed from the same IP, but with the hands locked at the chest. It is necessary to bend forward as much as possible while maintaining the position of the legs and body (usually up to parallel with the floor). A very effective exercise for the back of the thigh that can be performed anywhere and without equipment. Increasing the load, the exercise can be done with dumbbells: