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8 fat-burning exercises for the buttocks, performed in 30 minutes
Who doesn't want beautiful legs and butts? There are few things on this planet more attractive than a sculpted butt. And everyone has ever asked the question: “How to lose weight in your thighs and butt?”
Enormous, isn't it?
These buttocks didn't look so beautiful to begin with. It took hard work and dedication to fashion them. This means don't skip leg day and pay extra attention to your glutes when you're working on your upper body, lower body, or abs. It is possible to even perform not only exercises to lose weight on the buttocks, but also to increase muscle mass.
Exercises for losing weight buttocks
They will give you more than just envious glances from others.
Sure, having spectacular legs and butt can be one of your greatest assets, but did you know that gluteal muscles are not just for admiring glances? There are some more important reasons:
- Reducing back pain. Did you know that your buttocks support the muscles in your lower back? If you don't have strong glutes, all the stress will be transferred to your lower back, increasing your risk of spinal injury and back pain. Exercising your gluteal muscles can effectively help reduce back pain as they provide stability and strength. The stronger your glutes, the more weight they can support and the less stress there is on your lower back.
- Reducing knee pain. If your glutes are unable to bear your body weight when moving, your body will adapt to the lack of strength by shifting the weight to other muscles. This can increase stress on the knees, leading to injury and pain. By removing fat from your buttocks and thighs and strengthening them, you improve your posture and take pressure off your knees. This will significantly reduce the risk of injury, especially when lifting heavy weights, cycling or running.
- Productivity increase. Yes, strong glutes improve overall athletic performance! New runners often experience lower back pain, but this is usually because their glutes are unable to handle the load. As they strengthen them, the muscles take on more and more of the tension, relieving pressure from the lower back. They also help improve the body's stability. You can run and jump more easily thanks to increased glute strength.
- Increased mobility. Buttocks can boast not only strength indicators! They work the hip muscles to move forward and backward. The more you strengthen your hip and butt muscles, the more control you will have over your legs. Greater control means better mobility and efficiency when playing, jumping and running.
How important is it to do exercises to make your butt smaller? Very! And I'm not just talking about losing fat from your butt and thighs...
According to Runners World, the amount of time you spend sitting can negatively impact your overall health. Even runners have problems with a sedentary lifestyle.
The fact that you sit on your butt means that the entire weight of the body on top is resting on your spinal erectors. This causes your hip muscles to tighten and your glutes to weaken, leading to lower back and knee injuries when exercising.
If you want to combat this problem, then it is important to spend more time on workouts and exercises to lose weight on your butt and thighs. Focusing on your glutes will help keep your core strong and give you better body control. This will ultimately improve your overall performance and reduce the risk of injury.
Why is fat deposited specifically on the thighs?
Let's remember physiology. The female body begins to store fat during puberty. The deposition of strategic fat reserves is facilitated by the production of the hormone estrogen. Once puberty ends, the need to replenish fat reserves disappears. But the body does not get rid of them, but prudently hides them. Thus, the accumulated fat is deposited in the so-called female fat depots: waist, hips, buttocks.
In places such as the inner and outer thighs, blood and lymph flow are disrupted. Therefore, it is safer for excess fat to be deposited there. And in order to get rid of the hated “ears”, you will have to resort to a whole series of complex measures. Only in this case the result will not take long to arrive.
Plus size queens. Why do body models look attractive?
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 cannot go beyond, is the 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.
Technique:
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).
Technique:
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”:
Technique:
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.
Technique:
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
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.
Technique:
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.
Technique:
- 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 to 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!
Technique:
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.
Swing your legs while lying down
This is an isolation exercise that works only the muscles of the buttocks and thighs.
Technique:
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.
How to reduce hip volume: wraps
You can supplement your training and nutrition with cosmetic procedures that will help reduce the volume of your legs and hips, provided that you take an integrated approach.
The most popular procedure that can be done not only in the salon, but also at home is body wraps. They promote the expansion of pores, accelerate the process of breaking down fatty deposits, and remarkably tighten the skin. With this procedure, you can reduce the inner thigh, which is a problem for many girls, and get rid of cellulite.
There are a large number of procedures that can be done at home. The following options are considered particularly effective:
- Honey wrap. To prepare, you need to slightly heat the liquid honey in a water bath. Then combine four tablespoons of the product with egg yolk and six drops of any citrus ester. Mix everything thoroughly, apply to problem areas, wrap with polyethylene and something warm on top. Leave for 40 minutes, then rinse with warm water and take a shower.
- Another recipe with honey. It is recommended to mix a tablespoon of slightly heated honey with two tablespoons of mustard powder until smooth. Apply the mixture to problem areas and leave for 40 minutes, then rinse. Please note that this mixture is contraindicated for highly sensitive skin.
- Seaweed wrap. You will need to pour 100 g of kelp with a liter of water at room temperature, let it swell, then wrap the mixture tightly around your legs and apply cling film on top. Leave on for an hour, then rinse off while taking a shower.
Wraps have contraindications. So, you should not resort to them if you are allergic to any of the components, with skin damage, during pregnancy and lactation. If you have any health problems, it is recommended to consult your doctor first.
It is better to carry out wraps in a course of 10-15 procedures with an interval of 1-2 days.
All these measures in combination will help achieve clear results. Do not try to reduce your hips and buttocks in a week, as for a lasting effect you need to work and try harder. Reconsider your lifestyle, love healthy food and regular exercise, and soon your hips and buttocks will significantly decrease in volume.
Video - a set of exercises for the hips and buttocks in 20 minutes a day
So, now that you know what exercises to do, here's a workout to slim down or tone your butt:
Training Instructions:
- Perform each exercise for 45 seconds, resting between exercises for 15 seconds.
- For single-leg exercises, alternate legs for each set (right leg, left leg, right leg, left leg). This ensures equal processing.
- Once you complete the first circuit, give yourself 60 seconds to rest and recover. Do the same after 2 and 3 laps.
Training:
This is NOT an easy workout, but it is very effective. You'll feel a burning sensation in your lower body + it's a great cardio workout. Overcome the pain, and in 30 minutes you will see your first result!
- Circle No. 1 : squats, leg abduction - 2, lunges, leg abduction, one-leg glute bridge, rainbow, plie squats, lying leg swings.
Rest for 60 seconds
- Circle No. 2 : lunges, leg abduction, plie squats, lying leg swings, squats, leg abduction - 2, one-leg glute bridge, rainbow.
Rest for 60 seconds
- Circle No. 3: plie squats, lying leg swings, squats, leg abduction - 2, one-leg glute bridge, lunges, leg abduction.
Rest for 60 seconds
- Circle No. 4: plie squats, lying leg swings, squats, one-leg glute bridge.
When you complete circle #4, your legs and butt should be burning. Great! This means that the training was effective.
The beauty of this workout is that you can mix and match exercises at will or add weights to make certain exercises more challenging. All that matters is that the exercises are performed in a controlled manner and with the correct technique. And you'll lose weight in just the blink of an eye!
The results you will get from these exercises will not only make you look good, they will also motivate you to exercise more.
Features of training for different people
When performing exercises, a man needs to focus on lifting heavy weights. A woman, on the contrary, should use weights with a small mass. The effectiveness of training among representatives of the fair sex depends to a greater extent on the volume of loads than on their intensity.
For a young girl, the main emphasis should be on basic, multi-joint exercises for the butt and buttocks: squats, lunges, deadlifts. They will not only help you remove fat, but will also create an attractive, rounded butt shape.
For a teenager, at least until the age of 15, it is better to avoid training with heavy weights, preferring cardio training and sports games.
Causes of cellulite
The cosmetic defect in most cases affects women. One of the main causes of abnormal adipocyte deposition is an imbalance of estrogen (the female sex hormone). Dermatologists also name among the culprits for the appearance of cellulite on the legs:
- diseases of the thyroid gland and endocrine system;
- disruptions in protein and fat metabolism, albumin deficiency;
- hereditary predisposition;
- physical inactivity. A sedentary lifestyle provokes the appearance of excess weight and the accumulation of fat on the hips, legs and inner surface of the arms;
- stress _ Strong excitement is accompanied by a surge of adrenaline. The hormone affects all indicators in the body, including fat metabolism. Poor blood and lymph circulation. Because of this, the outflow of fluid is disrupted, and the end products of metabolism are not quickly eliminated from the body. Therefore, problems begin with the renewal of skin, subcutaneous tissue and adipose tissue;
- smoking . Nicotine significantly affects blood circulation. The vessels become thinner and do not drain fluid from the tissues in a timely manner. Also, tars and heavy metals that are present in tobacco absorb oxygen worse and take up carbon dioxide more slowly. All this negatively affects the condition of the skin;
- poor nutrition combined with physical inactivity . A sedentary lifestyle, eating foods with a lot of salt, fat and carbohydrates negatively affect the condition of the skin and subcutaneous tissue.
Quick anatomy lesson
In addition to fat reserves, our buttocks also consist of muscles:
Gluteus maximus. Located at the back of the pelvis, it is the largest and most superficial of the gluteal muscles. Also called “posterior”, this is the essence of the gluteal region, in fact, it is responsible for what shape the buttocks will have. When pumped, it gives the appearance of convex, toned buttocks.
The gluteus medius and minimus are located above. The middle one allows for lateral movements and hip rotation. The piriformis muscle, much deeper than the others, gives the round contour of the thigh.
Listed below are the most effective exercises to tone up your buttocks and remove cellulite on your butt, which you can do at home.
Proper nutrition and drinking regime
The first and most important thing is nutrition. It is impossible to get rid of fat locally. But by adjusting your diet, you will invariably achieve your goal and at the same time gain a healthy, toned body. Basic nutrition rules.
Eliminate sugar from your diet.
Insidious manufacturers of various products slip it everywhere. Be sure to read the ingredients of the product; even harmless yoghurts, granola and bread may contain sugar.
Don't eat fast food
semi-finished products, canned food, baked goods, fatty, smoked and salty foods.
Introduce more vegetables into your diet.
They should make up approximately 50% of the entire nutrition plan.
Photo: istockphoto.com
Drink plenty of water.
According to WHO, you should drink 30 ml of water per 1 kg of weight.
Protein must be present on the menu.
It can be lean meat or fish - it is rich in healthy fats and should not be avoided.
Reduce your meals to three times a day.
Snacks are not necessary for fat burning. The more meals you eat, the higher the level of the hormone insulin, which stores everything unnecessary in “fat depots”.
Last meal
should be no later than 3-4 hours before bedtime. At night, the body should recover and rest, and not process what it has eaten.
A risky experiment. What happens to the body if you don’t drink water for three days?
