For women, fat deposits on the thighs and buttocks can be a real problem. In everyday life, muscle groups in these places are almost not used. To remove excess fat from the buttocks, you have to work hard.
Necessary
- - loose sportswear;
- - exercise mat on the floor;
- - support.
Instructions
Step 1
Do squats. Stand with your feet shoulder-width apart, hands behind your head. Without lifting your heels off the floor, sit down to about the level of the chair seat, your back should be straight. Return to starting position. Repeat the exercise several times.
Step 2
Stand evenly with your feet together. Place your hands on your belt. Place one leg further back so that the leg in front would be bent at the knee 90 degrees. The knee of the leg put back should be closer to the floor. Take the starting position and do the same, changing the front leg.
Step 3
For the next exercise, lie on your back on a firm surface. Bend your knees, place them shoulder-width apart. Stretch your arms along your body, palms down. Now lift your lower back and pelvis up. The head, arms, shoulder blades, and feet should be on the floor. Without touching the floor with your pelvis, take a position close to the starting position. Repeat several times.
Step 4
Stand on your elbows and knees so that your legs are bent at the knees approximately 90 degrees. Try to lift one leg up so that the knee is not bent. In this case, the thigh should be parallel to the floor. Without touching the floor with your knee, take the starting position. Lift your leg up again, repeat several times. Do the same with the other leg.
Step 5
A variation on the previous exercise. Raising your leg, straighten it at the knee, but not completely. Try to raise your foot further and higher. Alternatively, with the same original exercise, straighten your leg and place it on your toe. Now lift it up without bending, and when lowering, try not to touch the floor. Perform alternately for one and the other leg.
Step 6
Perform leg swings. Place your feet together, place your hands on a support, such as the back of a chair. Raise your right leg vigorously to the right side and lower it. Do the same with the other leg.
Step 7
Stand next to a chair. Holding onto it with your hands, rise on your toes and lower back down. To make the exercise more difficult, you can do it with only one leg standing.
