The best exercises to reduce buttocks and thighs

In order to have beautiful and firm buttocks, it is enough to follow a diet and exercise regularly. I have selected for you the best exercises that will make your thighs worthy of all praise.

To keep your gluteal muscles firm, your training program should consist of strength and aerobic exercises. Strength exercises provide tone and relief. Cardio exercise helps burn excess calories and reduce body fat. However, you shouldn’t get too carried away with cardio training either. This threatens to reduce the dry mass of the gluteal muscles. Namely, due to lean muscle mass, and not fat, you need to achieve an appetizing volume of the buttocks.

Deep squats with a barbell

Number of approaches: 3-4
Number of repetitions: 8-12

Squats are a unique exercise for improving the shape of the gluteal muscles of the thighs. You need to squat as deep as possible, pausing at the bottom point. In this case, the gluteal muscles work at full strength.

Single leg barbell squats

Number of approaches: 3
Number of repetitions: 15

This is one of the best exercises to strengthen the gluteal muscles. It is important to perform this exercise with force in the buttocks. To keep your back upright, use a barbell rather than dumbbells. This is the key to correct technique and high-quality development of the gluteal muscles.

Deadlift with a kettlebell while standing on one leg

Number of approaches: 4
Number of repetitions: 8

This exercise promotes accelerated development of the gluteal muscles, while working all the muscles of the back of the legs. Performing the exercise on one leg is good for the buttocks and lower back. Therefore, if after performing the exercise there is pain in the lower back, it means that you used the wrong technique. If you have back pain, you should reduce the weight of the weight.

Technique:

1. Take the weight in your hand. Stand on one leg, the weight should be on the same side, as shown in the picture.

2. The knee is slightly bent. Bend forward, straining your leg. To maintain balance, extend your free leg back.

3. Continue the movement, lowering the kettlebell until your upper torso is parallel to the floor. Straighten up, returning to the starting position.

Lunges

Number of approaches: 2-3
Number of repetitions: 12-15

When performing this exercise, be prepared for soreness in the lower body. However, it's worth it! To maximize the impact on your glutes, step forward a little further. The greater the distance between the feet, the better the gluteal muscles are loaded.

Butt lift with barbell

Number of approaches: 2-3
Number of repetitions: 12-20

This is a great exercise for creating a beautiful butt. The barbell increases the effectiveness of the exercise. Try to forcefully lift your hips up and then slowly lower them down. At the top point of the movement, it is necessary to contract the buttocks so that the entire load goes to them, and not to the lower back.