Effective exercises for the buttocks and thighs

2024 Author: James Gerald | [email protected]. Last modified: 2023-12-17 14:00

You work hard on your body and stick to a healthy diet. However, when you walk up to the mirror, you find that the rear view is, to put it mildly, not impressive. What are you doing wrong? Unfortunately, the most common answer is trivial: most likely, you are doing the wrong set of exercises.

Simple and effective hip exercises

The muscles of the legs account for about half of the muscle mass of the human body. Especially to maintain them, there is a special set of workouts for the buttocks and hips. These exercises are easy to do at home and expect quick results. Calves that are too thin, full of burda or saggy buttocks can become a thing of the past if you take a responsible approach to the issue of restoring their former shape.

It is very important before you start your morning to have firm hips and toned buttocks, even without the help of a professional trainer and simulator at your side.

The main thing is to develop for yourself a set of exercises for these muscles, which is easy to perform at home. If you approach this issue correctly and choose a full-fledged complex of movements, then such a workout can be no less effective than in a gym with a professional trainer. It is necessary to warm up properly for the hips.

In this case, active running on the spot, for 5 minutes, jumps and body turns, as well as the simplest hand swings, are perfect in this case. Do not neglect these movements, as they not only warm up the muscles, but also prepare the body well for increased stress.

Squats

These are fairly simple but dynamic movements that are suitable for women as a home exercise. You can start without additional load, and over time, pick up small dumbbells and train with them. This version of the exercise will strengthen the gluteal muscles, stabilize the spine, and tighten the abs and back.

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Execution order:

1. We put our feet shoulder-width apart, spread the socks to the sides, and cross our arms on our chest or stretch them forward, as it is convenient for anyone.
2. We sit down as we exhale, while simultaneously turning our hips parallel to the floor. On inhalation, we take the starting position - we rise.
3. We repeat the exercise, trying to keep the back as straight as possible during the whole process.
4. We do 28 more squats so that in the complex it turns out 30 times.

It is not difficult to get your body in the desired shape with this type of training, if you give it proper attention and do it regularly.

Leg raises

The second effective exercise for the glutes and thighs to be done on the floor. To do this, it is better to spread a special rug, kneel on it and place your hands in front of you.

Execution order:

1. We lower our hands to the floor and draw in our stomach. It is necessary to take such a position so that the pelvis is at a certain elevation above the level of the shoulders.
2. We exhale and raise our right leg up to the maximum possible height. Exhale slowly and return the leg to its original position.
3. First, do 30 lifts of the right leg, and then move to the left leg.

It is very important that the leg is raised as high as possible so that the muscles can stretch well.

Swing your legs

Classic swings are the next movement in order that will help girls achieve their first visible results in a week. But in order to truly achieve results from leg swings, it is necessary to strictly follow the technique.

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Execution order:

1. We lie on our right side, tear off the body from the surface, bending our right arm at the elbow and fixing our head on it.
2. We begin to exhale slowly and raise our left leg up. Exhale and lower it down without touching the other leg. Continue to swing with the left leg until the muscles are sufficiently warmed up. This can be determined by the characteristic burning sensation in the strained area. It is advisable to perform at least 25 repetitions on the first day.
3. We turn on the other side and perform the exercise with the right leg.

It is extremely important to achieve a burning sensation in the muscles, since without it the exercise can be considered not fully completed.

Lunges

This is another glute and hip reduction exercise that is easy to do at home. The skater's lunges perfectly train coordination and tighten the buttocks. In addition, this exercise tones the core muscles.

Execution order:

1. We stand up straight, while we bring our feet together, and we fix our hands at the waist. This is a starting position that must be clearly followed and remembered.
2. Exhale and lunge back with your right foot. This exercise differs from the usual lunge in that the leg goes back not in a straight line, but diagonally. Movement should follow the skater posture in competition.
3. We exhale and return the right leg to its original position, next to the left leg. In this case, only the lower limbs should work, and the rest of the muscles are in the most relaxed state.
4. Repeat with the other leg.
5. We perform 20 times for each leg.

This principle of performing lunges allows you to maximally work out the muscles from all sides and quickly restore their former shape.

Deadlift

For this exercise, you need to arm yourself with dumbbells or other weighty object that is comfortable to hold in your hands. At home, you can also use ordinary plastic bottles filled with water. A lot of weight is not required, just 5 kg is enough to begin to effectively train your body. Further, the load can be gradually increased.

At the same time, the deadlift can be included in the complex of any strength exercises, since it acts immediately on all the muscles of the body.

Execution order:

1. Stand up straight and bend your knees slightly. We take dumbbells in our hands.
2. Inhale deeply, trying to keep your back straight. Lean forward without changing the angle at the knee joints. As we exhale, we rise by squeezing the gluteal muscles. Rising, we bring the shoulder blades together to relieve tension from the back.
3. We repeat the exercise 25 times.

It is important to include deadlifts in your daily exercise routine to maximize your hips and glutes and achieve the same firmness.

Bridge

The exercise is suitable not only for "pumping" the buttocks, but also acts on the abdominal area, pulling several muscle groups at once.

Execution order:

1. We lie on our back so that our arms are along the body, and the head is in a comfortable position.
2. We bend our legs at an angle of 90 °, slightly spread our feet.
3. We breathe in and raise the body, leaning on the shoulder blades and feet. We freeze in this position and, as we exhale, we lower ourselves to the floor.

The exercise is very simple, but over time you need to increase the load. To do this, you can put a small dumbbell in the hip area and raise the body with additional weight.

High chair

This static exercise allows you to maximize the required muscles. You can do it absolutely anywhere - at work, walking, at the institute or in your own bedroom.

Execution order:

1. We stand with our backs to the wall at a distance of about 50 cm.
2. We begin to descend slowly, bending our knees, until our back "grope" for the wall. From the outside, the exercise looks as if the athlete wanted to sit on a chair.
3. We hold this position for 30-60 seconds, tightly pressing the back of the head and back to the vertical surface.
4. We straighten due to the work of the hips and legs.

It is important to repeat the exercise several times, taking a break of 30 seconds between sets.

Stretching

After training, it is recommended to do a little more work on your muscles to relax them as much as possible. This will avoid tension and painful cramps after intense work. Simple and understandable movements, which in yoga are called "upward-facing dog pose" and "downward-facing dog pose", perfectly cope with this role.

How to get firm hips fast

Many professional trainers know and actively use several secrets in their work. They help to quickly return their gluteal muscles to their ideal shape and quickly notice the long-awaited changes in their appearance.

To do this, it is recommended to follow the following guidelines:

1. You need to train regularly. It is better to pump muscles at home at least three times a week, since more rare exercises give a blurry result. But at the same time, you should not go to extremes and use too intense loads on one muscle group. This can prevent muscle fibers from returning to their original state. The best option is to repeat the above exercises with a break of 1 or 2 days.
2. It is important to breathe correctly during exercise. Correctly perform exercises on the exhale, and relax the muscles on inhalation. If you do not monitor your breathing, then even the most effective actions will be useless.
3. It is better to increase the load gradually. You need to start classes with the basic exercises, which are described above. Further, when each movement is fully mastered, you can complicate them by adding one approach or pick up dumbbells.
4. It is important to combine cardio exercises with a load. In addition to working on the gluteal muscles, jumping rope can be performed. They can be alternated daily with basic movements, taking up to 5 hours a week for cardio.
5. Each workout should start with a full warm-up. It will help protect you from injuries associated with stretching and tearing muscles and ligaments. An equally common problem in women is knee injury. If your knees begin to hurt during or after exercise, stop immediately and seek medical attention. Special exercises will help to strengthen this weak zone.

If you responsibly approach the issue of losing weight in the area of the thighs and buttocks, regularly perform the complex described above and combine it with a cardio load, you can achieve amazing results. Even in the usual conditions of your own bedroom without the opportunity to visit the gym 3 times a week, you can have ideal forms - tightened gluteal muscles and desired reliefs. At the same time, even the skin can transform and acquire elasticity. And our recommendations can help with this and this video, in which each set of exercises is described in great detail and clearly.