Agree, who among you doesn’t want to have beautiful legs and butt? 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.
Reasons for the appearance of lush buttocks and full legs
Often the cause of excess fat in the butt and lower limbs is overeating and a sedentary lifestyle. It should be borne in mind that the distribution of fat depends on genetics: some women are characterized by large hips, others gain more weight in the abdomen and sides.
In girls, fat is deposited in those parts of the body where an additional source of energy is more likely to be needed to carry a child: in the lower abdomen, hips and buttocks. It can be difficult to get rid of deposits in these areas.
How to reduce muscles in the arms, thighs, and legs?
“...My arms are too big! What to do? How to reduce these muscles?..."
“...How to reduce hip size? They are too pumped up for me...”
“...My calf muscles are too big. How to reduce them. »
These questions come to me from female audiences quite often. They ask me to tell me not how to pump up muscles, but on the contrary, how to reduce their size! I was surprised when I was first puzzled by such a question! Here you spend years fighting for several kilograms of muscle...
That is, the question essentially sounds like this: how to train so that the muscles do not grow, but, on the contrary, decrease in volume.
I will share my thoughts on this matter.
General recommendations
It is not possible to remove excess fat locally: when you lose weight, the layer becomes thinner throughout the body. To get rid of excess weight, you need to combine diet changes with physical activity.
The best option is proper nutrition: it is not only effective, but also safe for health. The basis of the diet should be natural products: vegetables, fruits, berries, nuts, cereals. Dairy products, low-fat fish and meat are allowed. For dressings, it is better to use soy sauce, flaxseed or olive oil. You can eat soup, salads, bake, stew, boil or steam food. Frying is prohibited. Baked apple with cinnamon works well as a dessert.
You need to avoid excess coffee consumption: the drink retains liquid, which makes your legs visually fuller and contributes to the appearance of cellulite. A dosage of 1–2 small cups daily is considered safe. It is not recommended to add sugar to coffee and tea; Sweets in the diet should be minimized, or better yet, completely eliminated. Fluid retention in the thigh area is also possible due to alcoholic beverages, which are not recommended to be consumed when losing weight.
To lose weight more effectively, you should sleep at least 8 hours. Lack of sleep leads to overeating, cravings for sweet and fatty foods, impairs performance, and reduces training productivity
Most of your workouts should be aerobic: this type of physical activity helps break down fat cells. However, you shouldn’t give up on strength training: they will help visually make your figure more toned and strengthen the muscle frame.
An important rule is maintaining water balance. You should drink at least 2 liters of water daily. The liquid removes toxic substances and waste from the body and accelerates metabolic processes.
If there are hormonal imbalances, you need to consult a doctor to select the appropriate treatment. All medications should be prescribed only by a specialist; self-medication is unacceptable.
Products for hip correction
Another effective option for reducing volume in the legs and hips is surgical plastic surgery, which consists of a lift. With its help, it is easy to get rid of fat and excess stretched skin that has lost its tone in a few hours. But this operation is a major intervention, which is performed under general anesthesia. First, liposuction is performed to remove fat from the thighs and buttocks. Then incisions are made in the subgluteal region, inguinal folds and excess skin is excised, and the soft tissue is stretched over the tendons and sutured.
As a result, “ears” and excess fat deposits are removed for a long time. Do not forget that surgery is not a drastic remedy. After surgery, stick to a balanced diet and count calories to prevent the fat from returning. Also, surgical hip surgery leaves behind scars and is a great stress for the body.
Massage
Vacuum massage will help burn excess fat. This procedure is easy to carry out yourself. How to burn thigh fat at home with massage:
- Take a shower and exfoliate.
- Apply massage cream or vegetable oil to ensure gliding.
- Place a vacuum jar on the problem area (they are easy to buy at the pharmacy).
- After the vacuum jar adheres to the skin, move it in a circular rotational motion.
- To avoid stretching the skin, do not massage for more than 10 minutes.
Wraps
Thermal wraps will help remove excess fat from the legs and thighs. The procedure is easy to carry out yourself at home, for which you will need vegetable oil, cling film and a drop of essential oil of cinnamon, grapefruit, lemon or orange.
- Mix essential and vegetable oil, apply to the problem area, wrap tightly with cling film.
- Exercise, lie under a blanket, or do homework for at least 40 minutes.
- If you feel a burning sensation on your thighs, it means their volume is decreasing. After 40-60 minutes, remove the film and wash off the remaining oil with warm water.
Sauna
A weekly visit to the sauna or steam bath will help reduce the volume of the hips and legs in their upper part. In the steam room, do an additional honey massage or wrap to make the weight loss process more effective. A sauna is a reason to celebrate your soul, turning a bath day into a luxurious spa event.
Exercises at home
A good way to lose weight on your butt is to exercise regularly at home. The advantages of this option: accessibility, no need to purchase special equipment, no expensive subscription to a fitness club, the ability to change the training schedule if necessary. It is better to exercise constantly at the same time: this way the exercises will help you get slimmer thighs faster.
Exercises for losing weight in the buttocks
To lose weight in your butt, you need to regularly perform a special set of exercises. It is useful to perform the “Chair” exercise. To do this, stand against a wall, bend your legs to a right angle and hold your body in this position for some time. Repeat up to 10 times.
Squats, in which the legs are at different levels, also help. To make one leg higher than the other, you can use a step platform or train on the stairs.
When performing lunges, you can use weights: dumbbells or water bottles. You should take a step forward, bend your limb, without moving your other leg. Sit as deeply as possible. You can sway at the lowest point: this exercise will additionally help improve stretching. Walking up the stairs is very useful. It is also better to go down on foot to increase calorie consumption.
Reducing leg volume
To remove excess fat in the thighs, leg swings are performed. They should be done in different directions: forward, backward, to the sides. Exercises for weight loss with a fitball are very helpful. Sitting on a chair, grab a small gymnastic ball with your feet and lift it so that your legs are parallel to the floor.
Another exercise is lifting the ball from a supine position to an angle of 45°. Lying on the floor, lift your legs off it one by one and lift it to an angle of 30°. You need to do 15–20 repetitions for each limb.
Nuances of technology
In practice, this method is not suitable for everyone, and there are many nuances:
- First, you will have to lose weight
. Agree, when your legs are already pretty tired, it will be more difficult to sit down. So you definitely need to lose a couple of plates, and the number of sets/repetitions. - Secondly, if the quadriceps are too strong and there is insufficient pre-fatigue, the effect can be the opposite
: on the contrary, you will thoroughly stretch the quads and they will “turn on” faster than the butt.
- Thirdly, not everyone’s buttocks are easily “involved” in work
. We have already discussed the reasons for this in previous articles. In this case, you can do a little isolation to fill the gluteal with blood (for example, the “good morning” exercise without weights).
How to lose extra pounds in a month
There is an effective system on how to lose weight on your butt in a month. However, the initial condition of the buttocks should be taken into account: if there is too much excess weight, it may take a long time to achieve the desired figure. You don’t need to lose more than 5–7 kg in a month, as this will negatively affect your health. In addition, losing weight too quickly leads to the formation of stretch marks.
Nutrition
The basis of the menu consists of natural food. It is better to have breakfast with cereals cooked in water or milk. You can add honey, homemade jams, fruits or berries. Sugar should not be used: this additive is harmful, promotes weight gain, and is harmful to health. Protein breakfasts are also allowed: egg dishes, cottage cheese.
For lunch you can eat soups without frying, lean meats and fish with a vegetable side dish or cereals. Salads made from fresh vegetables will also bring benefits: Chinese cabbage, tomatoes, cucumbers, radishes, and herbs.
It is recommended to have a light dinner. Meat or fish with a vegetable side dish or cottage cheese casserole are good options. For snacks, you can eat fruits, small amounts of nuts, and natural yogurt.
The diet must contain fats. Recommended sources are avocados, nuts, fish, olive and flaxseed oils. These products contain omega-3 fatty acids, which are involved in fat metabolism and have a beneficial effect on brain function. A nutritionist can provide useful nutritional advice. A specialist will select the optimal diet and help you find suitable dietary recipes.
It is important to calculate your daily calorie intake. To lose weight, the amount required by the body is reduced by 10–20%. It is possible to reduce food consumption more strongly only in case of obesity; in other situations, such an action will only cause a slowdown in metabolism.
Daily cardio exercise
An effective way to lose weight in your butt involves daily aerobic exercise. Swimming, running, cycling, skating or skiing, and dancing are suitable. If a person’s weight is too high and physical fitness is low, you can start with walking in the fresh air. You can gradually increase the distance and speed.
Supersets
It is useful to play sports, alternating the load on one or different muscle groups. 2 exercises are performed one after another without interruption. To lose weight in the buttocks, you need to perform the gluteal bridge 15-20 times, alternating it with squats with dumbbells or a barbell, which you need to do 15 times. Do 3-4 repetitions of each exercise.
Other exercises are tedious to do in order to lose weight not only in the buttocks, but also in the thighs. It is recommended to alternate 15-20 leg curls on the machine with 20 steps onto a high platform. Supersets should be performed at least 2-3 times a week.
Massage of buttocks and thighs
Massage helps improve blood circulation in problem areas, visually improve the condition of the skin, and reduce the severity of cellulite. You should vigorously knead the skin in the direction from the knee to the buttocks. Then move on to light patting movements.
The effect can be enhanced by using a special anti-cellulite cream that warms up the soft tissues. You can also use a massage brush or roller massager. Depilation is not a technique that accelerates weight loss in the buttocks and thighs.
Approximate diagram
Start your workout as usual, with a warm-up and light joint exercises.
Next we go to the leg press: do as many sets as possible, gradually increasing the weight. For example, we added 20, did 12 repetitions, added another 20, did 12 more times, and so on, as far as we can.
After this, we “finish off” the legs by extending them in the simulator: a similar scheme with increasing weights. And when your legs are already “wobbly”, let’s go squat.
We hang the weight on the barbell at 70 percent of your maximum. That is, if you are doing with 60 kg, then today take 42.5-45. You can do one or two approaches, increasing the number of repetitions to 20-25. And that’s all, then you can do isolation in the form of a gluteal bridge and leg abduction in a block.
Ideally, the next day your butt should hurt, not your legs.
. If not, either the technique is not yours, or you need to “play around” with the preload (change weights, etc.).
There is also the option of squats without a barbell - this is often done by girls who want to pump up their “Brazilian butt.”
So, if you want to shift the load on your butt squat, try a technique called pre-exhaustion.
How to remove extra pounds from your buttocks and legs in a week
It is recommended to lose weight no more than 1–1.5 kg per week. During the first 7 days of training, however, you can achieve visual weight loss due to the release of excess fluid. You need to drink a lot of water, reduce salt intake, coffee, quit smoking and drinking alcohol.
Wraps will also help. This procedure removes excess water through sweat, while simultaneously eliminating toxins that slow down metabolism. Apply a mixture of honey and olive oil or a special cosmetic product to the thighs and buttocks, wrap in cling film, and wrap in a warm blanket. Keep for 20–30 minutes. It is recommended to drink a cup of hot herbal tea to enhance the effect. Repeat no more than 1-2 times a week.
Squats
Women are always recommended to do deep squats - this works the buttock muscles better. At the same time, the growth of quadriceps (hip extensor muscles) is activated, which gives the legs massiveness. Unfortunately, it is impossible to avoid this effect unless you completely give up squats, and, accordingly, a beautiful butt.
On the other hand, high-volume training, as a rule, stimulates muscle growth to a lesser extent (mainly endurance develops), but more strongly stimulates fat burning processes (15 - 20 repetitions are already close to aerobic-anaerobic load, because “ glycogen" white muscle fibers, and "fat" red and intermediate types).
Cardio equipment for weight loss
To reduce the size of your butt and thighs, there are also special cardio machines designed to put stress on your legs. These include:
- Exercise bike. It puts stress on most muscle groups, especially helping to strengthen the muscles of the thighs, buttocks, and abdomen. And if you also use additional weights to increase the load, then weight loss is achieved much faster. You can exercise on an exercise bike for a long time and as often as you want!
- Stepper. This exercise machine helps to remove fat deposits in the thighs. Its operating principle is reminiscent of steps on a ladder, but here you don’t have to go up and down. Your thighs will become elastic and beautiful very quickly, because such exercises help you lose weight in a fairly short period of time.
- Elliptical trainer. It can help you get rid of fat on your thighs. The exercise machine is simpler than a treadmill, and there is no risk of injury to your joints.
Anyone can take care of their figure at home; the main thing is perseverance and desire. Then everything will certainly work out for you and the excess fat will go away. To use exercise machines, you don’t have to go to the gym; you can exercise on them at home.
Determine one that is most suitable and order it in a way convenient for you. Believe me, the money spent on it will not allow you to let the unit sit idle. As soon as you set your eyes on the exercise machine, you will immediately remember what you are striving for and start exercising. You just need to set aside a few free minutes a day, then your wish will come true!
Proper nutrition
You need to start fighting the problem with nutrition, it is the basis. You should immediately exclude fatty and heavy foods from your menu. Fast food and carbonated sweet water are also prohibited. To achieve quick changes, you need to enrich your diet with the following foods:
- Lean meat.
- Vegetables and fruits.
- Complex carbohydrates.
- Legumes and brown rice.
- Whole wheat bread.
You need to eat often during the day, but in small portions. In total, there should be up to 5 meals a day, and they should be no more than a third of what is usually eaten. All this will help improve metabolism in the body, reduce appetite and allow you to get rid of extra pounds.
When asked how to lose fat, nutritionists almost always mention how important it is to control your intake of saturated fat. Milk and meat, as well as your favorite sweet desserts, all lead to the body receiving more extra calories than benefits. Of course, you can’t completely exclude them, but you definitely need to monitor the amount you eat.
Drinking alcohol causes harm to the body not only in the form of toxic poisoning, but also reduces its ability to burn fat. Which leads to the appearance of extra pounds even with severe dietary restrictions. In addition, even a small amount of it always affects the quality of sleep and the desire to play sports and lead an active lifestyle.
