How to reduce the volume of the hips, buttocks, buttocks. A set of exercises for 2 weeks for girls

Every second overweight woman wants to reduce body volume. And as a rule, the hips get the most dissatisfaction with the figure. In addition, this part of the body is considered the most difficult to correct.

Causes of fat on the thighs

The underlying causes of excessive accumulation of fat cells in the thigh area include:

• A feature of genetics (especially with an hourglass or pear figure).
• Low physical activity or insufficient load on the leg muscles, accompanied by a high-calorie diet.
• The physiological state of a woman's body during pregnancy.
• Diseases of a hormonal nature or against the background of taking certain medications.

Exercises to reduce the hips and buttocks in 2 weeks at home

An experienced fitness trainer can tell you how to reduce hip size in the shortest possible time, resorting to regular execution of certain exercises. In the absence of the opportunity to visit the gym or group classes, the problem of curvy hips can be solved at home.

To do this, you need to perform the set of exercises recommended below 3 times a week (after warm-up, respectively).

Forward lunges

A simple basic exercise forcing the biceps, quadriceps muscles of the thighs, calves, as well as the back and abs to work actively. There are several variations in performance, however, the legs are worked out most qualitatively if you use dumbbells or a barbell.

• Without weighting: straighten up, spread your legs 50 cm wide, arms on the waist. Take a step forward with your left leg, sit down without reaching the floor with your right knee. The left thigh should be parallel to the floor. Come back. Repeat the action with the right leg. In total, you need to do 20 lunges.
• With dumbbells: are performed in the same way, only take dumbbells weighing 2 kg in your hands and hold them at chest level.
• With a barbell: Stand up, put the barbell on your shoulders, holding it with your hands. Perform 20 forward lunges.

Side lunges

A similar exercise, but not forward, but to the sides. It is required to stand at a distance from furniture, hands can be kept on the lower back or in front of the chest, the back is straight.

Abduct your legs to the side, shift your body weight and take a step, while sitting shallowly. Spring a little and rise. It is carried out with or without load. It is important - when lunges towards the heels, the feet should not come off the floor.

Standing leg abduction

The action makes both the external and internal thigh muscles work (when abducting to the side), as well as to train coordination. Take a standing position, erect, put your fingers on the belt or back of the chair. While inhaling, take the straightened leg to the side at the maximum possible angle. Lower your leg, without putting your foot on the floor, but lifting your socks and heel, lead in front of your supporting leg.

This will stretch the gluteus muscles more. Repeat 20 times with each leg. The second option is retraction. Stand to the back of the chair, grab the support with your hands. Bring a straight leg back, slowly, return. Do not put the active leg on the floor until all repetitions are completed (20 times). Repeat with the other leg. There should be tension in the buttocks.

Plie squat

The exercise should be performed with weights (dumbbells, kettlebells), so the muscles are worked out more intensively, but it is possible without a load. To complete, you need to place your feet. A dumbbell weighing 4 - 5 kg is required.

Holding the load with both hands, sit down slowly and deeply. Do not raise your heels, try to keep your back straight. There will be a sensation of stretching the internal muscles of the legs. Get up after 5 seconds. Repeat plie 25 times.

Abduction of the leg lying on its side

There are several types of execution. The classic option is to swing your leg up from a lying position on your side. The working leg is straight, the supporting leg can be slightly bent for stability, lift vertically to the side to the maximum possible amplitude. Do it 25 times.

If, after a few workouts, the exercise seems easy, it is worth using leg weights (they are wrapped around the ankle of the working leg). To complicate and more strongly stretch the external muscles of the thigh, it is worth raising the body and leaning on the forearm, performing a leg lift.

An alternative option is to raise the supporting leg.

Lie on the right side, support your head with the same hand, bend your left leg and move your foot forward, holding it with your left hand. Raise the supporting right leg, while there will be sensations of stretching the outer muscles of the thigh. Repeat 25 times and change position.

Swing your leg back while on all fours on the floor

Performing a leg raise, standing on all fours, the back of the thigh is perfectly pumped. The classic performance is to take emphasis on the palms and knees. The back should be straight, not bend. Straighten one leg and bring it back, perform springy lifts with a large amplitude, without lowering the leg to the knee. Change the leg after 20 springs.

For complication, you can use a dumbbell by placing it in the popliteal fold. Clamp the load with the thigh and lower leg and slowly lift the bent leg up. Do it 25 times. Repeat with the other leg. Another way to perform abduction while on your knees is to raise the bent leg to the side with extension.

To perform, rest on your palms, knees (do not spread) and toes. Slowly raise the bent leg to an angle of 90 degrees, straighten the leg, bend and lower, but do not lean. Repeat 25 times. Change the supporting leg and make 25 more lifts.

The fourth option is swinging with a straight leg with lowering at different points. Take emphasis on the palms and knees. Straighten one leg and swing up, lowering the foot to the floor with a deviation to the right, then swing, lowering and deviating to the left.

Plank

A stationary exercise performed with an emphasis on the elbows (palms) and toes (standard). The plank involves a large group of muscles in all parts of the body, and supports the muscle corset (stomach, back, buttocks). An effective exercise for achieving a flat stomach and strong abs. It is necessary to hold the plank position from 15 - 30 seconds to 3 minutes.

The main types of planks and execution rules:

Photo of the correct position in the bar:

In order to increase the time spent in a position, it is important:

• do it every day;
• progress every 3 to 4 days (increasing the time by 5-10 seconds or the number of approaches);
• additionally perform push-ups, squats, exercises with dumbbells.

Important points for the plank:

• sneakers (barefoot feet will slip and balance will be difficult to hold);
• rug (so that the elbows do not hurt);
• comfortable clothes;
• soft music.

If it's hard to start with a classic or side plank, we recommend trying the simplified method.

A set of workouts in the gym to reduce the buttocks and hips

How to reduce the volume of hips - 3 rules to achieve the result:

• Train 3-4 times a week, with a mandatory warm-up at the beginning and stretching at the end.
• Combine strength training (dumbbells or exercise equipment) with cardio training (running, swimming, jumping rope).
• Adjust the diet towards healthy foods with a low glycemic index (foods high in fiber and coarse fiber).

Exercises on simulators

Arriving at the gym for the first time, you should take the advice of a trainer so that he talks about the availability of women's equipment and demonstrates the methods of performing exercises, and also tells which muscle groups are affected by the available simulators. This will shorten the search time for the desired unit and save you from injury.

The best exercises on simulators for slimming hips are:

• Abduction and adduction of the thighs. Internal leg muscles work. But you should not immediately put a lot of weight, it is better to use an average one, but perform the exercise 25 times in 2 - 3 sets.
• Hyperextension - perfectly works out the buttock and back. Lie with your groin on the "goat" (or an inclined board). Put your hands on your chest or the back of your head. Raise and lower the upper half of the body for 1 minute. Lean your body forward, your back should be straight. Slowly bend and straighten.
• Lying stomach curl on the simulator. The gluteal and calf muscles are effectively used. You need to lie on your stomach on the board of the simulator, put your ankles behind the rollers, grab the handles under the board with your hands. Inhale leg pulls. Slowly lower as you exhale. Run 30 times, then repeat 2-3 sets.

Barbell and kettlebell exercises

The most effective weight lifting exercises for lifting the thighs are recognized:

• Spring squats. We need a platform for tap. Take 3 kg dumbbells. Stand with your back to the support, spread your feet. Take your right leg back, bending your knee and placing it on a support. Do squats without dropping to the floor with your right knee. Stand up and repeat 25 times. Change leg and repeat.
• Leaning forward. Bend forward while standing, without rounding the back. Hold the dumbbells in your hands, when bending, they should go down the thighs.
• Plie squat (the technique is described above).

Exercises with other equipment

From additional equipment for training legs, it is possible to apply:

• Butterfly expander to tighten the inner thighs. To do this, you need to lie on your side on the mat and hold the expander between your legs. Compress the legs.
• Buttocks expander. The technique is the same as swinging your legs backwards, standing on all fours, only using a sports instrument.
• Elastic band expander. As a variant of application - complication of the side bar, a guideline for execution in the photo:

How to remove the ears on the hips with exercise. Complex of training for 2 weeks

Professional fitness instructors know how to reduce the volume of the hips, namely the so-called "ears" in a short time (5 weeks). It was they who developed the training program below for 14 days. All exercises are performed in 2 - 3 sets, 20 times for each leg. The training is carried out every other day.

On "rest" days, it is advisable to go swimming, jogging, climbing stairs to the highest floors, or stretching (yoga).

A set of exercises:

• Swing straight legs lying on your side.
• Squats without load (stand straight, legs wide apart, arms straighten forward or bring to the back of the head. Squat deeply, do not lift the heels)
• Lunges.
• Spring kicks back and to the side in the "on all fours" position.
• Plie with a dumbbell.
• Classic plank.

How to supplement training for greater effect

In the process of actively reducing the fat layer, the processes of cell destruction take place, the released decay products are excreted from the body. To speed up cleansing and make the skin smoother and more elastic, cosmetic procedures come to the rescue.

Massage

It is better for women who are losing weight to give preference to manual anti-cellulite massage (with oil or honey). The master clearly sees the zones that need correction, and works hard on them. In addition, mechanical action is very useful during intense sports, to relieve muscle pain and to continue exercising without skipping.

It is recommended to carry out manual massage twice a week, at least 10 procedures. Water massage (Charcot's shower) has a similar effect, improving lymph drainage and blood circulation. A course of 10 procedures with an interval of 5 days is considered optimal.

Wraps

An effective remedy for losing weight is wrapping the problem area with seaweed masks. The procedure has a tonic and cleansing effect, gives the skin smoothness and elasticity, and with a course of 10-15 wraps (40-50 minutes each, twice a week), it eliminates 2-3 extra pounds.

Lymphatic drainage

This is a procedure for removing excess fluid from the body, using special cosmetic devices or manually by a qualified massage therapist. It is considered the fastest way to combat the "orange peel" effect.

How to reduce the volume of the thighs and tighten the buttocks will help 3 main rules of lymphatic drainage:

• Massage every 2 days.
• Take a course of 3-10 sessions, 50 minutes each (determined individually by the massage therapist).
• Do not drink water for 2 hours after the procedure.

Mesodissection

It is possible to reduce fat deposits on the thighs (and, accordingly, their volume) by using the increasingly popular injection procedure, which consists in the subcutaneous introduction of a fat-burning cocktail into the problem area. The technique has been successfully tested on the thighs, face, knees, back of the head, and hands.

One procedure lasts from 30 to 60 minutes. The course is usually assigned from 7 to 10 sessions with an interval of 10 days). After mesodissolution, the volume of the body is reduced by 5 - 10 centimeters and the structure of the skin improves.

LPG massage

This is a type of apparatus massage, which is based on mechanical action on the deep and superficial layers of the skin. With the help of special roller nozzles of the device, working in two directions, a fold of skin is captured under vacuum and lymphatic drainage massage is performed. The procedure is carried out through a special suit (purchased separately).

One session takes 20-30 minutes. The required course is twice a week, 10 procedures.

Positive effects of massage:

• getting rid of excess fluid and toxic products of cell decay;
• improvement of blood circulation and lymph flow;
• stimulation of cells for the production of collagen and elastin;
• breakdown of fat.

Diet

For effective weight loss, the following dietary rules must be observed:

• Eliminate (or minimize) direct sugar (the one added to drinks) and foods high in sugar;
• reduce the consumption of flour products with a high glycemic index (products from wheat flour, sweets);
• reduce the fat content of food during cooking (cook without oil or use no more than 1 tablespoon per day);
• the main diet for the duration of the diet should consist of high-protein foods (red and white meat, cottage cheese, dairy products), fresh vegetables and citrus fruits;
• be sure to include in the diet (morning and lunch) cereals, which help to overcome cravings for sweets.
• drink at least 2 liters of still water daily (tea, coffee do not count).

Reducing the volume of the body (whether it be hips, abdomen or waist) is a difficult process and requires a woman to show both willpower and great desire. Having gained patience and following the above recommendations, after just 1 month, the size of the clothes will become smaller, and the body will be more elastic and fit.

Helpful Videos on Effective Exercises to Reduce Hip Size

Top 5 exercises for the hips and buttocks:

Exercises for the breeches zone: