Exercises for slimming the buttocks

Will exercises for slimming the buttocks help reduce excess fat deposits in the gluteal muscles? They will help, but only if they are performed regularly: every day, allocating only 20 minutes to improve your figure and get rid of unnecessary fat deposits.

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Effective exercises for slimming buttocks

Exercises for slimming the buttocks will be effective only when they involve physical exertion, that is, straining all three paired gluteal muscles (musculus gluteus): large, medium and small. The function of the large muscle is to extend and rotate the hip joint outward, straighten the bent torso and maintain an upright body position. The medium muscle of the gluteal muscle has its own task: to help the large muscle to abduct the thigh and straighten the torso, as well as to ensure that the torso bends to the sides. And the small muscle (located deepest of all) is assigned the role of assistant to more powerful muscles in ensuring the functioning of the musculoskeletal system and locomotion (movement of the body in space).

Why are we talking about muscles? Because it is between them that there is a solid layer of fat - gluteal adipose tissue. Like any fatty tissue, it has its own functions: to provide the body with heat and to store energy reserves.

So, let's start doing exercises for fast buttock weight loss in order to increase energy expenditure not through calories consumed with food, but by using up excess reserves of fat energy depots accumulated by the body in the buttock area.

Exercises for slimming buttocks in vertical position

It should be remembered that the maximum benefit for activating the intra-tissue metabolism of fat cells is achieved not by the duration of the exercises at a measured pace, but by their intensity: in 20 minutes, you need to have time to do each exercise at least 10-15 times, with minimal breaks between them and repeating the entire complex at least three times. Only then will the biochemical mechanism of burning excess fat be launched.

The best exercises to activate the gluteus maximus and medius muscles are leg swings and lunges, so let's start with them.

• First exercise - back swings

Holding onto the back of a chair or the edge of a table, alternately perform 10-15 leg swings backwards, trying to raise your leg as high as possible; while doing this, keep your back straight, that is, do not lean your body forward.

• The second exercise is side swings

Remaining standing by the chair or holding on to another support with your hand, turn your right side to it and swing your left leg to the side. Change position (left side to the support) and swing your right leg to the side (you remember how many times you need to do this).

• Third exercise - lunges

From a standing position, hands on the waist, take a wide step forward with the right leg and, bending it at the knee, do springy squats while simultaneously stretching the muscles of the left (straight) leg (the emphasis of the left leg is on the toes). Make sure that the back remains straight. Then change legs.

• Exercise 4 - Squats

Position your legs - feet shoulder-width apart, clasp your hands behind your head. Perform smooth squats without lifting your heels off the floor; keep your back as straight as possible and try to squat as low as possible.

• Exercise 5 – leg abduction while maintaining balance

Position of the legs: feet together, hands on the waist. Move the right leg back until the foot touches the floor only with the toes, then lift the leg up and maintain balance, standing on the left leg. After 5-7 minutes of static position, change legs (repeat 10 times with each leg).

Exercises for slimming buttocks in horizontal position

• First exercise - half bridge

Lying on your back, legs straight and shoulder-width apart, arms extended along the body, palms pressed to the floor. Sequence of execution: bend your legs at the knees so that your shins are perpendicular to the floor; raise your pelvis with support on your feet, palms and shoulder blades. Hold for 5-7 seconds, return to the original position.

• The second exercise is leg transfers

Lying on your back, both legs bent at the knees, arms extended along the body. Leaning on your palms and without lifting your back off the floor, tilt your bent legs to the right and left, trying to touch the floor with your knees.

• Third exercise - half plank

Lying on your stomach, legs straight, feet resting on your toes, arms bent at the elbows. Sequence of execution: raise your torso resting on your toes and elbows, back straight. Hold this position for 10 seconds and return to the starting position.

• Exercise 4 – Half plank with leg raises

Start from the same position as the previous exercise, but while holding the raised body, you need to lift your leg up, changing legs each time.

• Exercise 5 – Leg Raises Without a Plank

Lying on your stomach, your legs are straight, your feet rest on your toes, your arms are bent at the elbows, your head is on your hands. The entire body remains in a lying position, and you should only lift your legs, without bending them at the knees. This exercise works not only the gluteal muscles, but also the abdominal muscles very well.

As you can see, the exercises are not difficult, the main thing is to do them every day. Also very helpful in fighting excess gluteal fat is cycling (if you ride it at least every other day) and swimming (any style and in any body of water).

Regulation of human body weight is a complex physiological process in which muscles actively participate, absorbing a significant share of energy. If a person leads a sedentary lifestyle (doctors call it hypodynamia), then against the background of excess calorie intake, the body's energy balance is disrupted, inevitably leading to the development of obesity. Doctors advise doing exercises to lose weight in the buttocks, but do not forget about the need to reduce or completely stop eating carbohydrates, which turn into fat.