Ass
Photo: AiF/Eduard Kudryavitsky
A comprehensive exercise for the buttocks, abdomen and thighs.
Place your feet shoulder-width apart, hands on your waist, and shoulders back. Take one leg back one step. Shift your body weight onto your front leg (to do this, slightly tilt your body forward). Now squat slightly on your front leg. The leg behind also bends, lifting the heel off the floor. Now straighten your front leg, while moving your back leg one step forward! That is, don’t put it down, but put it forward, still leaning on the same leg. Return your leg back and continue the exercise. Make sure not to slouch or look at the floor! Look ahead. There is no need to squat low.
Do 5-10 squats on one leg and switch legs. Without pausing, do 4-5 such approaches.
Simple and effective exercises for losing weight on thighs and buttocks at home
Do you want to remove volume from your buttocks, but don’t have enough time? Here's a 30-minute workout for women that will wake up your butt with eight simple moves that focus on your core and lower body. By the end of this workout, your legs and buns will be on fire! And this is the answer to your question: “How to remove hips and buttocks?” Exercise.
Squats
Squats are one of the best lower body exercises! They work the quadriceps (hips), hamstrings (back of the legs), and glutes. They even activate your hip flexors and core muscles to keep your upper body straight as you lower into the squat.
Lunges
Chin raised. The chest is directed forward. Knees, hips and shoulders point forward. The abdominal muscles are tense. The reference point for the front knee, which you should not go beyond, is your toes. Lower into a lunge onto the toes of your back foot.
If you want to remove fat from your buttocks and make them firmer, lunges are the right choice. They work the lower body just as effectively as squats, but in a different way. This position puts more emphasis on your glutes, hamstrings, and quads, and all other muscles must participate in the process to “lower” you into the lunge and propel you forward. Lunges and squats have been called the “best exercises for the butt.” With their help you can quickly both remove your butt and pump it up.
Your body, due to a lack of strength in your glutes, will lean forward to compensate. You need to keep your upper body straight or your lower back will be strained during the workout. Hold this pose exactly and the force will be focused on your hamstrings, glutes and quads!
Taking the leg back
According to a 2006 study, this is one of the most effective exercises for isolating the gluteal muscles. This is also one of the simplest exercises, and there is no risk of using the lower back (unlike squats and lunges).
The fact that you've placed all your weight on your hands and knees means that your glutes have to do all the work of lifting your legs. This is an isolation exercise that will target your butt very effectively!
A more complex variation - “Kicking Donkey”:
Basically, this movement involves the same contraction of the gluteal muscles, but instead of lifting your leg parallel to your body, you kick it hard into the air. This helps work the upper gluteal muscles (where they connect to the lower back).
Single leg glute bridge
In this exercise, all the tension is focused on your glutes and lower back. If you hold bridge pose, you are placing emphasis on your lower back. If you lower and raise your hips, the focus is on your glutes.
The exercise is quite simple, but first you will feel a burning sensation in your thighs. This is due to limited mobility common among those new to exercise. As sports performance develops, everything returns to normal.
The fact that you lift one leg into the air means that the gluteal muscles of the other leg (the one holding you in position) will have to contract to maintain balance. Definitely a great exercise for seriously building glute strength and definition!
Rainbow
The rainbow is a surprisingly challenging exercise! You’ll start off strong, but you’ll feel a burning sensation after just a few repetitions. This is because your gluteal muscles are contracting through their entire range of motion and there is no muscle relaxation. It's great for both strength and endurance! We recommend using a yoga mat to perform the exercise.
It is VERY important that you do this movement slowly and within a comfortable range. If you move your leg too far, you can hurt your hips. You will feel a little tightness in your hip muscles at first, but as you practice, you will notice greater flexibility and mobility.
Note: If you feel a burning sensation in your lower back, you are doing the exercise incorrectly! Only the buttocks and thighs should be burned.
Taking the leg back - 2
This is a much more complex exercise, which can both remove a large fat butt and build up a beautiful muscle one. It's definitely not for beginners, but it's very effective.
- Get on all fours. Lift your right leg and extend it back.
- Use your toes to “draw” a square counterclockwise in the air. Try to use tightly controlled movements, no more than 15 - 30 centimeters in any direction.
- Once you complete half the reps in the set, change direction (now clockwise) for the other half.
This is an incredibly intense exercise, but it builds some serious glute strength. After a few repetitions, your butt will burn in a way that any rock star would envy!
Plie squats
Plie is a classic and effective movement from ballet. By combining it with squats, you relieve tension from the quadriceps and focus on the muscles of the buttocks. Your legs still do some of the work, but your glutes have taken on most of the work. Definitely a killer butt complex!
You will feel a slight stretch in your hips, but this is normal due to the wide stance and toes facing out. If you feel pain in your hip joint, bring your heels a little closer. Hold this exact pose and you will feel a great burning sensation.
On the subject: Leg muscles soleus muscle
Swing your legs while lying down
This is an isolation exercise that works only the muscles of the buttocks and thighs.
This is an exercise that you need to be very careful with. If you jerk, you can injure your thigh muscles, so do it with concentration and slowly. Focus on contracting your hip muscles and tendons as you lift and lower your leg.
Curl
Photo: AiF/Eduard Kudryavitsky
Exercise for the abdomen.
Lying on your back, bend your legs and place them on the floor. Hands under the neck. Lowering your chin to your chest, lift your head, shoulders and shoulder blades off the floor. Press your heels harder into the floor, this will help raise your body higher. Point your forehead not forward, but down towards your hips.
Do 6-8 reps, complete 3 sets with 30 seconds rest.
Spider
Photo: AiF/Eduard Kudryavitsky
Exercise for the buttocks, inner and lateral surfaces of the thigh.
Stand straight, feet shoulder-width apart, hands on your waist. Roll your shoulders and bend your waist slightly forward. Extending your arms to the sides at shoulder level, take a step to the side and squat down in a single movement, resting on your heels. The toe of the foot can be slightly turned outward when taking a step. As you straighten up, immediately put your foot back. Take a squat step to the other side.
Take 10 steps in each direction. Perform 3-4 sets with 1 minute rest between each set.
Exercise program for losing weight on the stomach and sides
The program contains the following actions.
Monday
- We jog on a treadmill or in a stadium;
- We do exercises on an exercise bike;
- Cases of twisting;
- We do body bends with weights;
- We perform body turns on the Twist simulator, or on a weight loss circle.
Wednesday
- Jogging;
- Exercises on an exercise bike;
- Lateral bending with weights;
- Turns in the Twist simulator, or on a weight loss circle.
Friday
- Jogging;
- Exercise bike;
- Lateral raises on the “Roman chair”;
- Lateral bending with weights;
- Twisting;
- Twist simulator, or weight loss circle.
Harmonic
Photo: AiF/Eduard Kudryavitsky
Exercise for the buttocks and abdomen.
Lying on the floor, spread your arms to the sides. Raise your legs above you and stretch them out. Lower one straight leg away from you and bend the other, lowering your knee towards your chest. Return both legs up, connect, stretching them again, and lower them again, changing places. (The one that was stretched away from itself is now bent towards the chest, and the previously bent one is straightened away from itself downwards.)
Do 6-10 of these cycles, remembering to return both legs up in the middle of the cycle. 3-4 sets with 1 minute intervals.
Dragonfly
Photo: AiF/Eduard Kudryavitsky
Complex exercise for the hips, buttocks and abdomen.
Sitting on the floor, lean back and lean on your elbows. Bend your legs. Use them to describe circles in the air, straightening your legs outward and returning them bent to the middle. Do not place your feet completely on the floor, just touch them with your toes.
1st approach – 10 circles in the direction “over the top – out – down – in the middle.” 2nd approach – 10 circles in the direction “through the bottom – out – up – in the middle.” Rest between sets for 30 seconds. If it’s too hard, do circles with your legs one at a time (10 circles each), while the second one is bent and standing on the floor.
Working out at home
It is best to start training, as mentioned above, with morning “stretches” in bed, which turns into a light warm-up. This way you can prepare your body for more serious stress.
Video: morning exercises in bed
After this, you can begin to take more active actions.
In fact, your morning exercises can look like anything, absolutely any activity will bring results. For example, for starters it could be like this:
- Body tilts forward, right, left, back - 10 repetitions.
- Squats - 10 times, three sets, rest between sets for 30 seconds.
- Plank – start with 10 seconds. Gradually increase the duration. Believe me, you yourself will enjoy setting a new record every day, surpassing yourself.
- Lunges with squats (weight is transferred to the supporting leg) - 10 times for each leg, 2 sets, rest between sets for 30 seconds.
In total, these exercises will take no more than ten minutes. In addition, it is not at all necessary to do them in the morning. Squats and lunges, like bending, can be repeated periodically throughout the day. Believe me, it will benefit your buttocks.
If you want to target a specific area, you can focus on exercises that target specific muscle groups.
Abdominal exercises
As you might guess, abdominal exercises consist of abdominal exercises. To lose weight in the abdominal area, it is best to perform the following exercises.
Crunches
Starting position: lying on your back, knees bent. Clasp your hands behind your head, spread your elbows. As you exhale, lift your upper body to your knees, and as you inhale, lower it. Only the shoulder blades can be lifted off the floor. Do not put pressure on the back of your head and neck with your hands!
Leg raise
Starting position - lying on your back, lower back tightly pressed, arms along the body. The legs are raised up at right angles to the body. Smoothly lower your legs down, freeze for a few seconds without your heels touching the floor, and return to the starting position. Make sure your lower back is pressed against the floor at all times.
Plank
The plank exercise needs no introduction. You can do it leaning on straight arms or elbows, as you prefer. Try to hold out in it for as long as possible; to do this, take a stopwatch and note the time. Try to increase the time you perform the exercise every day, at least by a few seconds. Make sure that your lumbar region is flat, your legs are straight, and your entire body forms a straight line. Tighten your abdominal muscles and gluteal muscles.
Side and reverse planks are also great for your abs.
Video: abdominal exercises
Exercises for legs, buttocks and thighs
Exercises for the hips, buttocks and legs are very diverse. The main thing is that most of them can be performed at home, because they do not require special equipment. The main thing is to monitor the correct technique, especially when doing squats.
Squats are basic exercises, which means that in the process of performing them, several muscle groups and joints are involved in the work. The back should be arched, the heels should not be lifted off the floor. The knees should not go beyond the line of the foot, “fall” inward, or “walk.” The gaze is directed upward, the pelvis is laid back.
Video: a set of exercises for the buttocks, thighs and legs
Exercises for arms, chest and back
Push-ups help strengthen your arms and chest, develop strength and endurance. A wide range of variations helps to work out different muscle groups. Plus, just like the plank, push-ups help build a strong muscular frame for your entire body.
The advantage of push-ups also lies in the fact that there are a huge number of options for simplifying and complicating a seemingly ordinary exercise. If you can't do the classic version, you can start with push-ups from a table, sofa, or knees.
Classic push-ups involve lying on your hands and feet, with your hands positioned slightly wider than your shoulders. If you want to put more stress on your triceps, bring your arms together a little narrower; if you want to focus on your chest muscles, you should spread your arms wider.
Of course, hand exercises are not limited to push-ups. Moreover, contrary to popular belief, to fully train your arms, you do not need to have special equipment at home.
