Slimming exercises in the area of ​​the thighs and buttocks. How to do, training program for women

In order for the buttocks to be toned, and the little ones to be thin and slender, it's time to study the set of exercises and pay attention to the figure. The sooner you start to put the body in order, the more efficiently and faster the results will be achieved.

Exercise rules

• A gradual increase in load with a break of at least 1 day, so that the muscles have time to recover;
• The best class schedule is 3 times a week;
• Warm up before each lesson;
• Well-warmed muscles are more susceptible to pumping and less prone to injury;
• Each block of training must be finished with stretching;
• Squats with loaded shoulders and leg presses are most effective for pumping the back of the thighs;
• Under excessive load, the biceps in the hip area are prone to injury;
• For the development of the lateral and anterior muscles in the hip area, it is necessary to engage in the quadriceps muscle;
• The inner part in the hip area is well developed with the help of lunges, for greater efficiency, you can use dumbbells or a barbell;
• When squatting, it is important to feel the stretch in the leg muscles.

Warm up

Warm up should be started with stretching to prevent muscle damage during exercise.

1. Walking, jumping rope, and jogging are all good starting points.
2. Next, you need to sit down several times, tilting the body forward, until you feel the stretch of the calf muscles. In this case, the heels are not lifted off the floor.
3. The next exercise is performed while lying on your back. Pull one leg forward, and press the other to your knee towards your face. Swap the position of the legs.

Perform the exercise several times. If seizures occur, stop exercising until these sensations disappear completely.

Effective exercises for slimming hips and buttocks

Exercise "Bicycle"

First of all, the exercise helps to restore the abs, and secondly, it affects the front of the hips, lower back and spine.

1. In a prone position, bend your knees, and your hands should be on the back of your head behind your head.
2. As you exhale, pull the left knee to the right elbow.
3. At first, it is difficult to maintain this body position, so 3 seconds will be enough. Over time, the muscles get used to the load, and the retention time increases to 7 seconds. In this case, the main load should not fall on the neck, but on the muscles of the abdomen and back.

During extension, inhale. Then change the knee and elbow. Perform 5 times in each direction with 3 sets with short breaks.

Exercise "Scissors"

This lesson will help develop the front muscles of the thighs, pump up the press.

1. Lying on your back, raise your legs about 30 °. Stretch your arms along the length of the body or lean on your forearm.
2. Make cross movements of the legs, gradually raising them until an even angle is formed and lowering them again to their original position.

If a set of exercises is performed, then half a minute will be enough.Each day, you can gradually increase the duration of the exercise.

Exercise "Chair"

Helps to strengthen the front of the thighs, gluteal and calf muscles, abs and back in the lumbar region. To complete it, you need to press your back against a flat vertical surface, keep your feet shoulder-width apart, slightly turning the socks to the outside.

Descend by sliding along the wall until the knee bend angle reaches 90 °. Hold in this position for half a minute. Perform 3-5 times.

Exercise "Plank"

Performing this exercise, the muscles of the hips, buttocks, back and abs are well worked out. In the classic version, this exercise is performed with an emphasis on the elbows and toes.

Keep the body from head to pelvis in one line, only in this position will this exercise be useful. Hold the emphasis for half a minute.

Exercise "Goose step"

While in the starting position, squatting, you need to put your hands on your knees, keep your back as straight as possible. In this position, walk for half a minute.

During the week, you can increase the useful time to 1 minute.

Squats near the wall

This method of training strengthens the gluteal muscles, corrects the hips and leg muscles. Lean the body from the head to the buttocks against the wall, placing your feet hip-width apart, stretch your arms in front of you, bending at the elbows (as if sitting at a desk).

Then squat, sliding your back along the wall, to the "sitting" position and return to the starting position. This exercise takes from half a minute to 1 minute.

Squats "Sumo"

This activity helps to develop the muscles of the thighs, abs and legs. The starting position is to put your feet in the width of the hips, slightly turning the socks to the outside. The back should be straight, and the arms should be kept at the waist.

In this position, you need to squat to the "sitting on a chair" position, slightly holding the body down. The exercise takes up to 1 minute.

Squats "Pistol"

This type of exercise promotes the appearance of lean legs by strengthening the large muscle group, in particular the leg and gluteal muscles. It is a 1-leg squat. For back pain and knee pain, you should consult your doctor for contraindications.

For the first time, this type of exercise is quite difficult to do, so you can use a support. And so, holding on to the back of the chair, sit down on 1 leg, and the second at this time is in a raised state with the toe towards you.

At the beginning, squats can be performed not very low, then it will turn out lower. You should not chase the quantity, 5 quality times on each leg - quite enough.

Swinging legs while lying

The main working muscle group is the legs, hips and gluteal muscles. The starting position is lying on your side.

1. Raise a straight leg as high as the stretch allows and, slowly, lower it down.
2. Pull the sock away from you. Perform 30 seconds.
3. Next, change the position of the body to the other side and perform with the second leg. Swings are also performed while lying on your back, alternately raising your legs.
4. Pull the sock away from you. In this case, the press is better involved.

Standing leg swing

For these swings, you need to become straight, keep your back straight. Alternately raise the left leg to the left, and then the right one to the right. When lifting the toes, pull towards yourself and exhale, and when lowering the leg, inhale. Perform the exercise for half a minute, if it is included in the complex. When performing only this exercise - from a minute or longer.

Side lunges

This is the most effective exercise for getting lean legs. With its help, it is easy to strengthen the muscles of the thighs and buttocks.

1. Put your feet hip-width apart and straighten your back.
2. Step to the side with your right leg as wide as possible, squatting on it (while inhaling).
3. After a short pause, return to the starting position (on exhalation).
4. Lunge, resting on a full foot, and keep your back as straight as possible.
5. Repeat the exercise with the left leg. Run for 30 seconds.

Bouncing lunges

This type of exercise helps to pump up the gluteal muscles, hips, legs. Become straight and take a wide step forward, bending the knee 90 °. Return to the starting position and step back with the second foot. In this position, jump up and again take the starting position.

1. Perform half a minute and change legs. Then also perform half a minute.
2. When performing the exercise, the body can be tilted forward, but not bend the back, but keep it straight.

Squatting

Squat down, holding the legs below the knees with your hands and perform jumps in this position. You can jump forward, backward, to the sides and with turns. When squatting with turns, put your hands behind your head. Perform for 30 seconds with the back as straight as possible.

Romanian Dumbbell Deadlift

This activity forms a beautiful, toned shape of the buttocks and stimulates the hamstrings. Starting position - legs are slightly bent at the knees, in the hands of dumbbells. Leaning your back straight forward, your knees bend slightly. In this case, the dumbbells slide along the legs, dropping slightly below the knees (while inhaling). We unbend, lifting the dumbbells up, also sliding along the legs (as we exhale).

With proper breathing, the exercise will be more effective and the body less tired.

Stepping onto the platform

The main goal of this exercise is to make the lyashki thin and the buttocks toned. The main load is on them. Also, stepping onto the platform helps to strengthen the abdominal muscles.

A stable hill, 30-40 cm high, can be used as a platform. One leg stands on the platform, we lift, and the other leg makes a swing up. Returning to the starting position, tear the jogging leg off the platform a little and step up again. After 30 seconds, change your lead leg. This exercise can also be made heavier by picking up dumbbells.

Workout program for women for a week

To make the little ones thin and the buttocks fit, a set of exercises should be performed. You always need to start with a warm-up. Stretching the muscles beforehand prevents muscle damage.

• Exercise 1 - lunges forward. Do 10 times for each leg;
• Exercise 2 - lunges to the sides 10 times on each leg;
• Exercise 3 - perform sumo squats 20 times;
• Exercise 4 - swing legs while lying down 10 times with each leg;
• 5 exercise - "plank". Perform 30 seconds.

These exercises are done without interruption, one after the other.
This set of exercises is performed every day. It promotes not only the burning of excess fat deposits, but also prevents them in the long run. The result will not be long in coming and after 2 weeks you can make a control measurement.

As a result, 10-15 minutes a day and excellent results are guaranteed.
If you select a more complex set of exercises that helps to make the lyashki thin and the buttocks fit, then classes will be held every 2 days to give the muscles time to rest.

The weekly workout complex includes the following exercises:

Monday Wednesday

• Exercise "Goose step";
• Jumping squatting;
• Machinogami standing;
• Exercise "Chair";
• Exercise "Bicycle";

Thursday Friday

• Squats near the wall;
• Romanian Dumbbell Deadlift;
• Side lunges;
• Exercise "Plank";
• Squats "Sumo".

Saturday Sunday

• Bouncing lunges;
• Stepping onto the platform;
• Swing your legs while lying down;
• Exercise "Scissors";
• Pistol Squats.

Each set of exercises should begin with a warm-up and end with a stretch. Warming up reduces the risk of stretching the muscles, and for the best stretching it is time - after exercise, affecting the warmed up muscles.

After 2-4 weeks, the result will be visible: the figure will begin to acquire the desired shape, not only will the mood increase, but also self-esteem.