Leg swings to the sides are an isolation exercise for specifically working the gluteus medius muscle, that is, the outer part of the buttocks. Typically, all exercises for the back of the thigh are aimed at working the gluteus maximus and biceps femoris; in this sense, leg swings to the sides are a unique exercise. The advantage of swings, what makes them stand out, is the ability to adjust the proportions of the gluteal muscles. Of course, the possibilities are very limited, however, this exercise will make your buttocks not just bigger, but also more rounded. It is important to note that this exercise will only work in combination with basic exercises for developing the gluteal muscles.
Swinging your legs to the sides works the gluteal muscles in detail, but to change the volume and proportions it is necessary to hypertrophy the muscles. If you perform only isolation exercises, you will be able to tighten the gluteal muscle, make it more elastic, but you will not be able to change the shape and size! The mechanism of muscle cell synthesis has not been canceled, so be sure to perform women's squats and Romanian deadlifts , supplementing these basic exercises with various isolations. It is also important to use proper nutrition, which will allow you to utilize excess fat. It often happens that the muscle structures of the buttocks are developed and form a beautiful, round, sexy butt, but the fat layer deforms the buttocks, lowering them down.
Main working muscles[edit | edit code]
Muscles that perform lateral bending and stabilize the position of the spine
: external oblique, internal oblique, quadratus lumborum, erector spinae (spinalis, longissimus, iliocostalis), semispinalis, deep spinal group, rectus abdominis, transverse abdominis.
Abductor muscles of the thigh
: gluteus medius, gluteus minimus, tensor fascia lata, sartorius muscle.
Accessory muscles[edit | edit code]
Muscles that flex the leg at the hip joint
: iliopsoas muscle, rectus femoris muscle.
Muscles that extend the leg at the hip joint
: gluteus maximus, posterior thigh muscle group.
Muscles that extend the leg at the knee joint
: quadriceps femoris muscle.
Muscles that perform plantar flexion of the foot at the ankle joint
: gastrocnemius muscle, soleus muscle.
Muscles that abduct the arm in the shoulder joint
: lateral bundle of deltoid muscle, supraspinatus muscle.
Muscles that depress the scapulae
: lower bundle of trapezius muscle, serratus anterior muscle (lower part).
Muscles that abduct the shoulder blades
: serratus anterior muscle.
Muscles that extend the arm at the elbow joint
: triceps.
What you need to know before performing swings
Before you start doing leg swings, you need to consider a number of rules and recommendations in order to effectively lose weight:
- Before exercise, do cardio, warm up your joints, and stretch. This will prepare the muscles for the upcoming load and protect them from damage, sprains and injuries. 10 minutes is enough to warm up and put your body to work. Another advantage of warming up is the additional expenditure of calories.
- Learn the exercise technique. The main thing is to make movements under control, that is, concentrate on muscle tension. This will strengthen the connection between your brain and muscle, which will improve your workout performance. The main point is that proper execution will help avoid injury.
- Select the number of exercises, repetitions and approaches yourself, taking into account your goals, personal wishes, and health status.
- Stop the session if pain occurs. They should not be confused with a state of muscle fatigue. The body is stressed, so fatigue is normal.
- Leg swings for weight loss are physical exercise. Without a calorie deficit, drinking regimen, rest and recovery, it will be impossible to lose weight in your hips and buttocks.
How to lose weight in thighs
The thigh area is difficult to lose weight, so you need to make every effort to get results. Leg swings alone will not help here, but they will diversify the activity and provide a targeted load.
Recommendations for execution technique[edit | edit code]
- During the entire leg swing exercise while kneeling, the body should be in the shape of a bridge, consisting of a supporting arm, torso and supporting leg. The muscles that abduct the arm at the shoulder joint support the upper part of the body, the muscles that perform lateral flexion of the spine on the lower side of the body maintain an even position of the spine and prevent it from bending under the force of gravity, and the abductor muscles of the thigh are responsible for supporting the pelvis.
- With your hand on the mat, use your elbow extensor muscles to prevent flexion at the elbow while activating your scapulae depressor and abductor muscles, particularly the serratus anterior.
- Do not bend your raised leg when swinging. To keep it constantly straight, use the muscles that extend it at the knee joint and the muscles that plantar flex the foot at the ankle joint.
- Keep the raised leg at the same height through the action of the hip abductors, while the hip flexor and extension muscles move forward and backward.
- Mental image. Imagine that your body is a bridge supported by your arm and knee, and the movements of your legs have no effect on its solid structure.
What to pay attention to when creating a training plan?
It is known that each person has his own problem areas - when drawing up a daily complex, you need to take into account the individual characteristics of the figure. Only a professional will give precise recommendations: he will select the types of exercises that are needed first. For example, for some it is important to lose weight in the abdominal area, while others are concerned about having full arms.
Therefore, additionally include in the complex those types of exercises that will help correct the problem area of the body
Recently, Jillian Michaels' "Slim Figure in 30 Days" program has been gaining popularity - using this guide, many women have become slim and beautiful. We recommend watching the video tutorial and wish you good luck in working on your body:
Notes[edit | edit code]
Kneeling leg swings are in many ways similar to side-lying leg swings, but are more difficult in terms of stabilizing the position of the body, which rests on only one knee and one straight arm. In addition, the load on the muscles on the lower side of the body that perform lateral flexion of the torso increases, as they need to prevent the spine from sagging under the influence of gravity. Finally, this exercise uses the muscles that abduct the arm at the shoulder joint, as well as the muscles that spread the shoulder blades and stabilize their position. This will help you later on with more complex exercises such as one-arm lateral spinal flexion and Screw.
Options[edit | edit code]
Try performing kneeling leg swings with the knee directly under the hip joint and raising the swing leg as high as possible to increase the load on the hip abductors. You can also use a double leg movement in the extreme position, accompanied by active exhalations, as described in the previous exercise.
What results can be achieved?
With the help of swings back, forward or to the sides, several problems can be solved:
- Elimination of excess fat (weight loss) . If the goal is weight loss, then including swings in your training program will speed up the process. By concentrating on problem areas (buttocks or thighs), it is easier to tone the muscles, give your figure definition, normalize blood flow and reduce the risk of cellulite. To achieve your goals, it is important not only to train, but also to eat right. In this case, the calorie deficit will be higher, and the result in the form of beautiful buttocks will come faster. Many people perceive this advice as a recommendation for fasting. But that's not true. It is enough to reduce the amount of simple carbohydrates and add protein to your diet. Another key point is the pace of the exercise. To lose weight, you should move your legs at a fairly high speed, while doing the greatest number of repetitions. An additional plus is the use of weights. The number of sets is 3-5, the number of repetitions is 15-20.
- Mass gain . If the goal is not losing weight, but gaining muscle mass in the buttocks and thighs, then the exercises in question will also be useful. The only thing is that the approach to organizing training changes slightly. Initially, it is worth thinking about additional load, without which the training process will be useless. If classes take place in the gym, then it is worth using exercise equipment (a crossover will do). At home, use an expander or weights. The exercise is performed at a slow pace. The permissible pause is no more than a second at the point of greatest tension in the muscle fibers. The number of approaches is 3-5, the number of repetitions is 12-15. The result will be better if swings are done together with squats, lunges and other exercises that involve the legs and buttocks.
Types of squats
Admin
1.Standard barbell squat
Starting position, feet shoulder-width apart, toes slightly turned away from you by 25-30 degrees, the muscles of the legs and back are tense, take the bar with a closed grip, place the barbell on the rear deltoid, remove it from the racks and take a step back. Then, keeping your back straight, tilt it forward a little to reduce the load on the spine and lower back, and fix your gaze in front of you.
When squatting, move your buttocks back a little, perform the squat until it is parallel to the floor, while the toes of the feet should not go beyond the knee joints, and they, in turn, at the lowest point should be turned towards the toes. Using a powerful but smooth movement without jerking, press the weight with the strength of your leg muscles, lifting it up to the starting position.
This type of squat proportionally distributes the load on the quadriceps (front of the thigh), hamstrings (back of the leg), buttocks and lumbar extensor muscles. It is possible to squat with dumbbells, holding them along the body.
Narrow barbell squats
The starting position and technique are described in a standard barbell squat, the difference being that the main load is on the quadriceps (front of the thigh), and the secondary load is on the biceps femoris (back of the thigh). It is possible to squat with dumbbells, holding them along the body.
Front Squats
The starting position and technique are described in the standard barbell squat, the difference being that the bar is not on the back deltoid, but on the upper chest and front deltoid.
This is a difficult exercise for experienced athletes; it is recommended to perform it after mastering the basic recommendations that reduce the risk of injury when performing squats.
The squat places 80% of the load on the quadriceps (the front of the thigh), and the stabilizer muscles are actively involved in the work, preventing the torso from falling forward onto the floor. The exercise is not intended for record weights, it is isolating (specific “pumping” of a certain muscle group), with ideal execution of the technique.
Smith machine squats
A variation of the standard barbell squat, only the barbell is fixed in the frame, ensuring its strictly vertical movement, which removes the load on stabilizing the barbell.
You can perform the exercise in a regular squat, so the load is proportionally distributed between the quadriceps (front of the thigh), hamstrings (back of the thigh), gluteal and lumbar muscles.
A squat is allowed when the feet move forward, to the extent that at the bottom of the squat the buttocks are in line with the heels, then the load on the lumbar region becomes less, and the quadriceps works more. Great exercise for girls.
Sumo squats
This type of squat allows you to lift heavy weights by reducing the amplitude (distance from the floor to the groin) of the movement.
Hack squats
Depending on the position of the legs, different muscles are “loaded”: above the foot - the rear biceps of the thighs, wider than the foot - the internal biceps of the thighs, narrower than the feet - the quadriceps.
When performing squats, make sure that your knees do not go beyond your toes, otherwise the risk of injury from the exercise increases!
Plie squats with dumbbells
The exercise is the twin brother of sumo squats, the starting position, technique and muscles being loaded are the same, only instead of a barbell, dumbbells or a kettlebell are used, and the torso does not lean forward, but is held straight. Mainly used by girls.
Sissy squats (Sisyphean)
Starting position - legs are already shoulder-width apart, straighten your back, move your shoulders back, grab a support with one hand to maintain balance, rise on your toes, throw your head back and begin to bend your body down backwards until your buttocks almost touch your heels and your knees will reach 10-15 cm to the floor surface, we rise to the starting position on our toes. The quadriceps, and especially its lower part, are pumped.
Squats on a chair
The starting position and technique are described in a standard squat with a barbell; only when the bottom of the squat reaches parallel with the floor, the torso is lowered onto the chair. A great exercise for teaching beginners the basics of squats.
Wall Squats
Slowly lower yourself down until your biceps are parallel to the floor, hold for 2-3 seconds and smoothly rise up without straightening your legs completely at the top point.
Due to the lack of rest and maintaining tension in the muscle fibers, the exercise is difficult to perform, but it works great on the muscle fibers of the quadriceps (front of the thigh), so go for it.
Use a variety of squats and the muscle mass in your legs will thank you.
As a token of gratitude for the article, click on, may it bring you good health and prosperity.
Conclusion
So, I shared with you the basic rules of how you can tighten and pump up your butt at home without visiting the gym and the help of fitness instructors. The most basic exercises a beginner can start with are squats, lunges, deadlifts. With slow but sure steps you can get closer to a beautiful and proportionate butt. Well, I’m looking forward to your feedback with photos and visual results of working with me to improve my body.
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Facts that support squats
The most natural movements that few people find difficult are squats. The 30-day program is designed for both beginners and professionals, so it can be suitable for anyone. So, let's strictly follow the facts:
The very first effect that every athlete observes is an improvement in well-being and a surge of vigor. This means that blood begins to circulate better throughout the body.
Anyone who knows a little about physiology knows that this is the most powerful weapon for getting rid of cellulite.
To lose weight, it is extremely important that metabolic processes proceed as quickly as possible. And squats help you with this
The 30-day program facilitates the passage of food through the intestines, which means that the weight loss process will be more active. Many beginners feel that the load is only on their legs. In fact, the whole body experiences it
It is extremely important that you can do squats anywhere. With the busiest work schedule, you can do them during your lunch break in the toilet.
The posture of a beauty queen is another bonus from squats. Strengthening the back and abdominal muscles forms an excellent muscle corset, which will help avoid lower back pain when working at a desk for long periods of time.
Squat program for a month
How to pump up your butt with squats? You need to work hard and persevere in the gym, doing barbell squats, Romanian dumbbell deadlifts, lunges, glute bridges and other exercises. With regular training, progression in weights and proper nutrition, you can increase the muscles in your legs and/or buttocks.
If you need to slightly tone your buttocks and thighs, a monthly squat program will help you
It is important to understand that even home squats with dumbbells will be more effective than squats with your body weight, but it is still better than nothing. After all, there are often situations when there is no equipment at home, and there is no time or money for the gym
Choose the optimal execution of the exercise. Warm up thoroughly before starting your workout. Make sure your feet and back are in the correct position and begin squatting. Make sure you are breathing correctly. As you lower, inhale, rise as you exhale. Increase the load gradually to avoid injury.
For proper training, use the squat program table. Save it and mark the completed stage every day:
| Day | 1st approach | 2nd approach | 3rd approach | 4th approach | Total number of squats |
| 1 | 15 | 15 | 10 | 10 | 50 |
| 2 | 16 | 15 | 13 | 11 | 55 |
| 3 | 17 | 15 | 15 | 13 | 60 |
| 4 | – | – | – | – | Day off |
| 5 | 20 | 20 | 15 | 15 | 70 |
| 6 | 21 | 20 | 16 | 16 | 75 |
| 7 | 22 | 20 | 18 | 18 | 80 |
| 8 | – | – | – | – | Day off |
| 9 | 25 | 25 | 25 | 25 | 100 |
| 10 | 28 | 26 | 26 | 25 | 105 |
| 11 | 30 | 28 | 27 | 25 | 110 |
| 12 | – | – | – | – | Day off |
| 13 | 35 | 33 | 32 | 30 | 130 |
| 14 | 37 | 35 | 33 | 30 | 135 |
| 15 | 40 | 35 | 35 | 30 | 140 |
| 16 | – | – | – | – | Day off |
| 17 | 43 | 37 | 37 | 33 | 150 |
| 18 | 45 | 38 | 38 | 34 | 155 |
| 19 | 46 | 40 | 38 | 36 | 160 |
| 20 | – | – | – | – | Day off |
| 21 | 50 | 45 | 44 | 41 | 180 |
| 22 | 52 | 47 | 44 | 42 | 185 |
| 23 | 55 | 50 | 45 | 42 | 190 |
| 24 | – | – | – | – | Day off |
| 25 | 65 | 55 | 52 | 45 | 220 |
| 26 | 65 | 57 | 53 | 46 | 225 |
| 27 | 65 | 60 | 54 | 48 | 230 |
| 28 | – | – | – | – | Day off |
| 29 | 70 | 62 | 55 | 48 | 240 |
| 30 | 75 | 70 | 55 | 50 | 250 |
Squat charts for 30 days
Week 1
Monday
| An approach | Classic squats without weight | Wide leg squats without weight | Deep squats without weight |
| 1 | 25 | 25 | 20 |
| 2 | 20 | 20 | 20 |
| 3 | 15 | 15 | 15 |
| 4 | 15 | 15 | 15 |
Wednesday
| An approach | Classic squats | Wide leg squats without weight | Deep squats without weight |
| 1 | 30 — 25 | 25 | 25 |
| 2 | 25 — 20 | 25 | 20 |
| 3 | 20 — 15 | 20 | 20 |
| 4 | 15 | 20 | 20-15 |
Friday
| An approach | Classic squats without weight | Wide leg squats without weight | Deep squats without weight |
| 1 | 30 | 30 | 25 |
| 2 | 25 | 25 | 25 |
| 3 | 25 | 20 | 20 |
| 4 | 20 | 15 | 20 |
Week 2
Monday
| An approach | Classic barbell squats | Wide leg squats with barbell | Deep squats with a barbell |
| 1 | 20 | 20 | 20 |
| 2 | 18 | 18 | 19 |
| 3 | 16 | 15 | 18 |
| 4 | 16-15 | 15 | 16-15 |
Wednesday
| An approach | Classic barbell squats | Wide leg squats with barbell | Deep squats with a barbell |
| 1 | 22 | 22 | 22 |
| 2 | 20 | 20 | 20 |
| 3 | 18 | 18 | 18 |
| 4 | 16 | 16-15 | 16 |
Friday
| An approach | Classic barbell squats | Wide leg squats with barbell | Deep squats with a barbell |
| 1 | 25 | 25 | 25 |
| 2 | 20 | 20 | 20 |
| 3 | 20 | 18 | 20 |
| 4 | 18-16 | 18-16 | 18 |
Week 3
Monday
| An approach | Front Squats | Kettlebell Squats | Squats on one leg, alternately |
| 1 | 20 | 20 | 20 |
| 2 | 18 | 19 | 18 |
| 3 | 15 | 18-17 | 15 |
| 4 | 15 | 16-15 | 15 |
Wednesday
| An approach | Front Squats | Kettlebell Squats | Squats on one leg, alternately |
| 1 | 22 | 22 | 22 |
| 2 | 20 | 21 | 20 |
| 3 | 18 | 20 | 18 |
| 4 | 16-15 | 18-16 | 18-16 |
Friday
| An approach | Front Squats | Kettlebell Squats | Squats on one leg, alternately |
| 1 | 25 | 25 | 25 |
| 2 | 22 | 22 | 22 |
| 3 | 20 | 21 | 20 |
| 4 | 18 | 20-18 | 18 |
Monday
| An approach | Smith Squats with Narrow Leg Stance | Plie squats with kettlebell | Squats with dumbbells |
| 1 | 20 | 20 | 20 |
| 2 | 20 | 18 | 20 |
| 3 | 18 | 16 | 18 |
| 4 | 15 | 15 | 16-15 |
Wednesday
| An approach | Smith Squats with Narrow Leg Stance | Plie squats with kettlebell | Squats with dumbbells |
| 1 | 22 | 22 | 22 |
| 2 | 20 | 20 | 20 |
| 3 | 20 | 18 | 20 |
| 4 | 18 | 18-16 | 18 |
Friday
| An approach | Smith Squats with Narrow Leg Stance | Plie squats with kettlebell | Squats with dumbbells |
| 1 | 25 | 25 | 25 |
| 2 | 22 | 22 | 25-22 |
| 3 | 20 | 20 | 22 |
| 4 | 20-18 | 20-18 | 20 |
Swing your legs while lying on your side[edit | edit code]
Leg swings lying on your side are a basic exercise.
Execution[edit | edit code]
Swing your legs while lying on your side
- Initial position. Lie on your side and tilt your legs slightly forward in relation to your body. Pull your socks back slightly. Bend both arms at the elbows, place your palms on the back of your head and clasp your fingers. Raise your head from the mat.
- Inhale. Bend your top leg at the hip joint. Having reached the extreme point, take it a little back and again move it a little further forward, as shown in the figure. Movements should be made smoothly.
- Exhalation. Extend your upper leg at the hip joint. Having reached the extreme point, take it a little forward and again move it a little further back. Avoid sudden movements. Repeat the leg swings while lying on your side 10 times, and then turn to the other side.
