Exercises to reduce hips and buttocks.

In most cases, the bulk of our once slender legs is, alas, in the fat layer. Of course, it is possible to correct the current situation through diets, but this is a long path and unsafe for health. Those who have decided to change with the help of sports should pay attention to exercises for reducing the hips and buttocks, which will be discussed in the continuation of this article...

Is it hard to believe that you can lose weight by lifting weights? Nevertheless, it is true. The mechanism of the process looks like this: the more you train, the stronger your muscles become, the more energy it requires. And energy is taken from the nearest source - from subcutaneous fat deposits.

A set of 4 exercises to reduce the size of your hips and buttocks.

1. Squats. The exercise is universal, it puts stress on the entire muscles of the legs. Starting position: legs slightly apart, back straight, chin raised. Lower yourself until your thighs are parallel to the floor, then return to the starting position.
2. 
   
   
   
   Lunges with dumbbells. Targets the gluteal muscles and the front of the thigh. Hands with dumbbells in the starting position are lowered to the sides, chest and chin are raised, back is straight. From a standing position, take a step forward, bending your knee. The knee of the other leg should almost touch the floor. Then push your supporting leg back to the original position.
3. Leg raises. Gives the buttocks shape and firmness. Standing on all fours, straighten your leg until it is almost completely straight and return to the starting position.
4. Leg extensions while sitting on a machine. Place your feet under the bolster and lift your legs. When performing the movement, do not lift yourself up on the bench, do not throw your legs up with the efforts of your whole body.

The essence of this complex is a large number of approaches and repetitions, this is training for the quality and shape of muscles, for burning excess fat. You need to do 4 sets of 20 repetitions for each exercise. Forget about heavy weights; at first, it’s better to work out without any weights at all. The correct technique will give greater results than straining to fight with a heavy barbell. Before starting your workout, be sure to warm up and stretch to speed up the calorie burning process. Warm muscles consume the body's accumulated reserves much more actively. And, therefore, aerobic training will be an excellent help for us. Combine the complex proposed above with aerobic exercise such as running, cycling, swimming, jumping rope, cardio equipment and others, and you will be guaranteed a reduction in problem areas. What we from our entire editorial team wish you to achieve as soon as possible!