Girls consider the hips and buttocks to be problem areas that are difficult to get in shape. However, a combination of exercise, massage, and low-carbon diets can help get rid of unwanted deposits and cellulite.
Exercises for the back of the thigh and buttocks warm up the fat deposits in these areas and tone the muscles.
The muscles in the back are not much involved during strength training, so every girl should have a personal complex to deal with problem areas. This article contains 11 effective techniques for indoor and outdoor use.
Stretching the back of the thigh and buttocks
Training requires proper stretching and warming up the muscles.
To avoid injuries and unpleasant joint pains, you need to carry out a number of preparatory exercises:
Method number 1
- Sit on the floor together in front of you;
- Tilt the foot towards you;
- Slowly bend over to your socks and pull your hands towards you.
Measure in this position for 5 seconds, repeat 5-7 times. After several approaches, spread your legs and do the same, only bends from side to side to your legs 5 times.
Method number 2
- To squat;
- Extend your leg to the side;
- Bend over to the toe of the exposed leg.
Stretching should be carried out 7-10 times on each leg, the main thing is to keep your back straight and not bend forward.
The exercise is performed slowly, the muscles of the inner and back of the thigh should be in tension.
Method number 3
- Stand up, legs apart at shoulder level;
- Lean forward and spread your palms at shoulder level;
- Measure for 20 - 30 seconds for 3 sets.
Stretching is directed to the back surface of the buttocks, warms up well and tones.
The heels must touch the floor, and the legs must not bend at the knee.
Exercises for the back of the thigh and buttocks
After a proper warm-up, you can start the main exercises. The main requirement for their implementation is not to do it against force.
The workout is warming up, so beginners may experience dizziness or muscle pain. To avoid discomfort, interrupt your workout, drink cool water, and lie down on a flat surface. The pulse will return to normal, the pressure will return to normal.
Dumbbell Deadlift
For the exercise, dumbbells of 2 - 5 kg are suitable for girls. If you are a professional, then the exercise can be performed with an empty barbell bar:
- Take dumbbells or a barbell in your hands;
- Legs at shoulder level, socks parallel to each other;
- Do not strain your knees or bend;
- Bend down until the stretch allows;
- Perform inclinations 15 - 20 times in 2 sets.
This exercise puts a heavy load on the knee joint. To avoid discomfort in the patella, it is necessary to gradually increase the number of squats in one approach.
During the bend, the center of gravity shifts, but the heels must remain in place.
Squats on one leg
The exercise can be performed with a load of 2.5 kg dumbbells.
- Feet shoulder width apart, arms in front of you;
- Bend one leg and sit down slightly tilt the body forward;
- Repeat 10-15 times, two approaches on each leg.
You need to squat as much as the stretch allows. The main thing is to take the bent leg back slightly.
Bouncing lunges
- Feet shoulder width apart, hands on the belt;
- Take one leg back, sit down;
- Jump and repeat on the other leg;
- Alternate 10 - 25 times for each leg.
The exercise is performed quickly, so the squat and jump are performed without interruption. For convenience, hands can be locked in front of the chest; do not tilt the main body forward.
The knees should not touch the floor, there should be a distance to it.
Legs to the side
The exercise is performed next to a wall.
For better results, you can take an elastic band for stretching:
- Straighten your arm and rest against the wall;
- Legs parallel to the wall;
- Raise your leg 90 degrees and put it behind your back;
- Perform 15 - 25 times for each leg, 2 sets.
During execution, the back should be straight and not bend when placing the legs behind the back. If an elastic band is used for greater effect, then you do not need to put your leg behind your back. In this case, the exercise is performed 25-30 times without interruption.
The toe of the foot should be pulled over yourself.
Raising the hip up
The exercise is performed lying on a flat surface:
- Lie on the floor, arms parallel to each other;
- Bend your legs, move them to the buttocks;
- Put one leg on the other's knee;
- Raise the pelvis 10 - 25 times with a delay of 5 - 7 seconds for 3 sets.
During the exercise, the heels should be near the buttocks and should not come off the floor. Correct position when lifting - the body should form a straight line, the back should not bend forward.
If it is difficult to lift your torso, you can put your hands under your buttocks. The result will be the same.
Gluteal bridge
Exercise strengthens the back surface of problem areas and tones the heart muscles. Starting position - lying on the floor. The back of the thighs and buttocks are trained.
- Hands parallel to each other on the floor;
- Legs apart at shoulder level, bend near the buttocks;
- Leave your hands on the floor, raise your body to the maximum position;
- Perform 10 - 25 times 2 sets.
When lifting, the torso should be straight, the stomach is pulled in, and the heels on the floor.
The buttocks should be tense during the ascent and relaxed during the descent.
Rising slopes
For beginners, for additional load, you can use dumbbells of any weight. If they are not available, then two plastic water bottles will do. Professionals can take the bar or the camp from it, the result will be twice as noticeable. The main thing in correct execution is that the knees should not bend.
With dumbbells:
- Take dumbbells in your hands, spread your legs at shoulder level;
- Lean forward 90 degrees;
- When tilting, spread your arms to the sides;
- Perform 15 - 25 times in 3 sets.
With a barbell:
- Spread your legs at shoulder level, pull your stomach in;
- Put the barbell on your shoulders;
- Lean forward;
- Perform the exercise 20-30 times in 2 sets.
During the bend, the heels should remain on the floor, and the emphasis should be on them.
If it is difficult to spread your arms to the sides with dumbbells, then you can not lift them or remove the dumbbells.
One leg bridge
The exercise is similar to lifting the hip up, but here the main load is on the buttocks:
- Lie on your back, spread your legs at the level of the pelvis;
- Put your hands along the body and rest your palms on the floor;
- Raise one leg 90 degrees up;
- Lean on your foot and begin to stretch your raised leg towards the ceiling;
- Lower your leg parallel to the floor, but not touching it;
- Repeat the exercise 15 to 25 times on each leg in turn.
For better results, you can delay for 5 seconds during the ascent. The toe of the leg should be pulled towards itself so that the muscles are in constant tension.
Kettlebell slopes
For the exercise, you will need a kettlebell of any weight and volume:
- Straighten your back, pull your stomach in;
- Spread your legs parallel to each other, shoulder width apart;
- Tilt the body 45 degrees;
- Bend your knees 45 degrees;
- Bend over the kettlebell with one hand;
- Raise and put the weight in place;
- Perform alternately on each hand 10 times for 3 sets.
The main thing is not to bend the knees during execution, only the torso and arms are working. If it is difficult to keep your back in this position, you can bend a little lower.
The chin should be tense, the eyes look in front of you.
The following exercises for the back of the thigh and buttocks will allow you to get rid of problem areas on your body with a long-term effect.
Blitz Tips
- The main recommendation is not to use these exercises together during training. The increased stress on the knee joint and hip region can lead to unpleasant consequences.
- So that the next day the neck and back do not hurt, after each exercise you need to knead the neck in circular motions and rest on a flat surface for 30 - 60 seconds. If the pain syndrome could not be avoided, you can take breaks for 2 - 3 minutes during training.
- Better to do 2 hours before and after meals. To get the fat burning effect, it is worth exercising in the evening, after the last dinner. And to strengthen the muscles of the heart and restore the circulatory system - in the morning before breakfast.
- Also, so that the result after training was noticeable, it is worth removing sweet and starchy foods from the diet. If you use an unlimited number of products, then you should not count on a noticeable result.
The key to a healthy body is eating wisely and exercising regularly.
