Exercises to reduce the size of the hips and buttocks at home

How to reduce the size of your butt and thighs quickly

As a rule, the hips and buttocks area is one of the problem areas in women and girls. A sedentary lifestyle, night snacks and fast carbohydrates in the form of sweets and starchy foods contribute to the appearance of “orange peel” and fat deposits in the thighs and buttocks. How to reduce your butt and thighs quickly? In the article we will talk about effective exercises for reducing thigh volume, proper diet and basic tips on how to make your figure more attractive. Remember: regular physical activity, an active lifestyle and proper nutrition are the key to a beautiful and attractive figure. To perform exercises to reduce volume in your hips and buttocks, you only need a mat and weights (any dumbbells will do).

Read: “How to remove excess fat from thighs in a week”

A SET OF EXERCISES FOR REDUCING HIPS AND BUTTOMS FOR GIRLS

How to make your butt lose weight quickly in a month

For those who want to speed up the process, fitness instructors advise regularly performing cardio exercises. Activities should be varied. At home, running in place, jumping, and aerobic elements are performed. In the gym, a treadmill, orbitrack, and ellipsoid are used.

Be sure to read: How to quickly remove thighs: a set of TOP-5 exercises + a special diet to get rid of excess volume in the thighs

An effective method is interval loads, which allow you to burn 150-250 kcal in 20 minutes. High-intensity training should be carried out 3-4 times a week. You can choose a suitable complex on the Internet or by asking a specialist for help. The first results of systematic training will become noticeable after 1-1.5 months.

Reducing the volume in the hips and buttocks at home

Lunges forward

The exercise loads the gluteal muscles and quadriceps. Forms an attractive leg silhouette.

Technique:

1. Stand straight with your feet side by side. Feet are parallel. Keep your hands on your waist.
2. Lunge your right foot forward so that your knee remains directly above your heel. The left leg straightens and forms a straight line.
3. Then bend your left leg several times so that it forms an angle of 45 degrees, and, straightening, is again located along a conventional straight line. Keep your back straight.
4. Then switch legs and continue the exercise.

Number of repetitions:

3 sets of 15 repetitions.

Lunges forward

Tip: If you have knee injuries, consult your doctor or trainer before performing the exercise. A slight tilt of the body forward is allowed for greater stability.

Read: “Barbell exercises for buttocks for girls”

Side Lunges

An effective exercise for the “ears” on the hips.

Technique:

1. Stand up straight. Place your feet shoulder-width apart. Keep your hands on your waist.
2. Lunge to the side with your right leg.
3. Smoothly bend your right leg. When bending, for greater stability, a slight tilt of the body forward is allowed.
4. Then do lunges on your left leg.

Number of repetitions:

3 sets of 15 repetitions on each side.

Side Lunges

Tip: Keep your back straight. People with knee injuries should consult a doctor or trainer before performing the exercise.

Standing leg abduction

An effective exercise for reducing hips and creating a beautiful silhouette of the riding breeches area.

Technique:

1. Stand up straight. Hands on the belt.
2. Take your left leg to the side, trying to turn your heel outward.
3. On the last repetition, lock your leg at the highest point for 10-15 seconds.
4. Continue with your right leg.

Number of repetitions:

3 sets of 25 repetitions.

Read: “Exercises for the outer thighs”

Standing leg abduction

Tip: The exercise requires special attention to the technique: keep your back straight and your abdominal muscles tense.

Squat plie

An effective exercise that loads the gluteal muscles.

Technique:

1. Place your feet wider than your shoulders. Hands on the belt. Turn your toes outward about 45 degrees.
2. Squat down so that your thighs are parallel to the floor.
3. Then stand up slowly.

Number of repetitions:

2-3 sets of 12-15 repetitions

Squat plie

Tip: When doing this, keep your back straight and your abdominal muscles tense. If at first you find the exercise too difficult, use a gymnastic stick as a support.

Leg abduction lying on your side

Exercise for training the gluteus minimus and gluteus medius muscles. The body stabilizers are also loaded: abdomen, lower back, spinal extensors.

Technique:

1. Lie on your right side and straighten your legs. Use your right hand for support. The right leg is parallel to the left or bent at the knee and forms additional support.
2. As you exhale, lift your left leg as high as possible. In this case, the sock is facing you.
3. Then lower gently as you inhale.
4. Repeat several times, then change legs.

Number of repetitions:

3 sets of 25 reps.

Leg abduction lying on your side

Advice! Watch your breathing: lift your legs as you exhale, lower them as you inhale. The body is pressed to the floor; The hips, torso and head should be located in the same plane.

Swing your leg back while standing on the floor (on all fours)

Exercise for comprehensive training of the hamstrings and buttocks.

Technique:

1. Take the starting position: standing with emphasis on the back of a chair or other support (or on all fours with emphasis on your elbows and knees). Keep your back straight.
2. Move your leg back as far as possible with your foot contracted (pull your heel up).
3. The back is fixed. Only the thigh and gluteal muscles work.
4. Gently lower your toe to the floor. Then switch legs.

Number of repetitions:

2-3 sets of 20-25 repetitions.

Read: “Effective exercises for lifting the buttocks”

Swing your leg back while standing on the floor (on all fours)

Tip: For people with knee injuries, swings can only be performed while standing. Make sure there is no arch in your lower back.

Diet to reduce the volume of hips and buttocks at home

A sustainable positive result from training to reduce the volume of the thighs and buttocks in a week is achievable only with proper and balanced nutrition. At home, the diet is formed from oranges, grapefruits, tomatoes, cottage cheese and lean meat.

Approximate daily diet:

1. Breakfast.
   Focus on fresh cucumbers, tomatoes, sweet peppers and carrots. Moreover, it is fresh vegetables that are healthier, and not juices, fruit drinks or purees from them. Baked zucchini or beets also work well. You can eat one egg and drink a cup of green tea (like fresh vegetables, it acts as an antioxidant in the diet).
2. Dinner.
   For lunch you need to eat liquid food: broth from vegetables or lean meat. For the second course - porridge from fiber-rich grains with minimal processing, containing healthy “slow” carbohydrates: brown rice, buckwheat, lentils, pearl barley. Dishes made from semolina, white rice and couscous, which quickly increase blood sugar levels, are not suitable. Along with the porridge, you can eat 200 grams of boiled turkey and wash down the meal with a glass of fresh fruit juice.
3. Dinner.
   Vegetables baked with fish, low-fat cottage cheese or milk, dried fruits (prunes).

Read: “Training programs for the buttocks”

General dietary recommendations

• Water balance. Don't forget to maintain water balance when losing weight. To effectively burn fat tissue, the body should not experience thirst. Give preference to clean water. When choosing between tea, coffee or juice, give preference to freshly squeezed juice. The optimal regime during a diet is to drink water in small portions throughout the day.
• Snacks. To get rid of wide hips, give up sweets, chocolate and cookies. You can get rid of the feeling of hunger between meals by eating fresh fruit. Apples, plums, grapefruits, oranges and bananas are suitable. In addition, you can eat some low-fat cottage cheese, nuts, prunes or dried apricots.

How to reduce the size of your butt and thighs: myths about dieting

On the Internet you can find so-called “grassroots” diets, supplemented with corresponding menu recipes that supposedly reduce only the hips and buttocks.

Typically, these are extreme low-calorie diets that will actually lead to weight loss in the short term. But only within the framework of the entire organism. This is in contrast to physical exercise, which can actually be localized by training a specific muscle group.

Attention: it is impossible to locally get rid of fat deposits and create a beautiful leg silhouette simply by changing your diet.

To achieve a sustainable effect of reducing the volume of the hips and buttocks, you need a balanced diet, regular exercises to work the target muscles of the legs in combination with aerobic exercise.

Read: “The right set of exercises for a big butt in the gym”

Diets for losing weight buttocks

You can use diets to lose weight on your butt. Just remember that you won’t be able to hit your buttocks with a diet. When you restrict your diet, your body begins to burn fat. This means that along with the butt, other parts of the body where there are fat reserves will also lose weight. Women's breasts are usually the first to lose weight. But if you are not afraid of this prospect, then the diet is quite suitable for getting rid of fat on the buttocks.

Make meals fractional and regular (5 meals, every 2-3 hours, in small portions). Choose natural products (vegetables, meat, fruits) and cook them in the healthiest way possible - boil, stew, bake, fry without oil in special pans. Enjoy your food, but don’t go to extremes, because you need to achieve improved digestion, increased internal energy, maintaining health, and not just lose weight in the buttocks. But don’t worry, this effect will definitely happen too.

We will not consider a specific menu for the week, but we will focus on 2 dangerous features of diets.

The danger of mono-diets

First, immediately throw mono-diets out of your head, that is, diets where you are supposed to eat only one product for several days in a row: rice, buckwheat, and so on. Mono-diets give a quick but unstable effect. This is a huge blow for the body, since the supply of vital substances stops.

To lose weight in your butt for a long time and without harm to the body, you need to change your eating style. It should be as varied as possible, but the amount of food can really be reduced. Mandatory components: protein (beef, skinless chicken and turkey breast), vegetables (except potatoes), fruits (except bananas), prunes, dried apricots, honey. The heaviest foods (meat and vegetables) can be eaten for breakfast. For lunch - soups and vegetables. But it’s really useful to “give dinner to the enemy,” leaving the fruit salad and kefir for yourself.

We treat diet breakdowns

The second dangerous point is that with insufficient psychological preparation, all diets have a high risk of ending prematurely. That is, you can simply lose your temper.

To stay on a diet and burn fat on your butt for a long time, you need to be conscious about your diet. Realize that most foods can be easily replaced with healthier, lower calorie options. What you eat now is just a food habit. Like other habits, it can be changed.

Breakdowns are almost inevitable; they can drag on, which is the biggest danger. To prevent this from happening, you need to clearly understand what you want from your butt. A relapse takes you back a few steps. But you should use these steps to overclock. This works not only for losing weight on your butt, but also in any other situations, including business. If something doesn't go according to plan, it's not a tragedy, but a lesson. The main goal is not to suffer on a diet, but to have fun.

You are not the first person to experience a breakdown; psychologists have long studied this problem and developed ways to control dieting breakdowns:

• Look at the useful. Limit yourself from harmful foods as much as possible. Not only should they not be eaten, they should not be looked at. At first, just forget that they exist.
• Keep foods light. Do not buy high-calorie food in large quantities at home. Try not to go shopping when you want to eat. In this state, people buy more products, both in quantity and in calorie content. Make light foods as accessible to yourself as possible. Remove the vase with sweets and replace it with a vase of fruits or vegetables.
• Follow the plan. Plan your diet for the entire period of the diet, prepare each meal in advance (preferably write everything down on a piece of paper) and act according to the plan. Cross off items and praise yourself for every step.
• Have fun with cheat meals. If you have a cheat meal planned (a conscious deviation from the diet in order to jump-start metabolism and psychological relief), do it in some restaurant, in a civilized manner, with friends. True, friends should understand that you are on a diet and not get on your nerves once again.
• Be physically active in the evening. Spend the afternoon active - go to training, plan some interesting event. A tired body wants to eat much less than an idle body. When you come home after an intense workout, you drink a glass of water and go to bed without even thinking about dinner. The exception is water treatments and a swimming pool. After them you want to eat.

Be sure to read: Valenitin Dikul’s effective protein diet

Remember: informed means armed. Do not scold yourself under any circumstances. Learn from every failure so you don't make the same mistakes later.