Legs and buttocks are one of the most problematic parts of the female body. The beautiful shape of your “bottom” requires constant attention and regular training. In this article we will tell you how to start home workouts for beautiful legs and buttocks, and also what to do when you are obviously going to miss out on classes at home.
Getting started: how to build a program
Any fitness problem should always be solved in a complex. Most often, just physical exercise or just dieting is not enough: you need to connect one and the other, and also remember to take care of the skin, which undoubtedly suffers from sudden changes in weight. Fitness for the legs and buttocks is no exception: your program will consist of an increase in physical activity in general, special training 2-3 times a week, a review of nutrition and skin care.
More traffic!
Most fitness trainers believe that all the problems of a modern person come from a lack of movement - and they are not far from the truth. The more you move, the more active your blood circulation and the more effective your metabolism.
Office life is often accompanied by a lack of movement, which is why stagnation occurs in all body systems. In order to eliminate this stagnation, start small - get to the bus stop earlier, make a habit of walking before bedtime, walk up the stairs.
All these seemingly small changes will in fact greatly contribute to the start of training for the legs and buttocks. After all, the shape of the muscles is determined by their involvement: the more and more muscle is included in the work, the better it is. And what else, if not the legs and buttocks, is most involved with simple walking?
When walking is not enough, engage more active forms of movement. While walking, alternate walking with light jogs to turn leisure into an effective workout for the legs and buttocks.
Can you ride a bike? Wonderful! Include cycling in your program, especially if problems with your knees do not allow you to fully engage in jogging. If you have access to a clean open pond or at least a swimming pool, be sure to go swimming. This sport is capable of creating real miracles with our figure with the help of soft and almost imperceptible loads.
Eating a New Way
In addition to increasing motor activity, you will need to completely review your diet. The prerequisites are as follows:
- exclude empty calories from the diet - white bread, alcohol, sugar, convenience foods, snacks and fast food;
- forget about late dinners;
- must have breakfast;
- do not save on food - no processed cheese instead of good quality cheese or sausages instead of meat;
- reduce servings and do not over-fill.
You can train for a long time, but you can’t notice the changes in the figure, because the food will be built incorrectly. Remember: we are what we eat. The more useful your food will be, the more strength your body can draw, and the more effective your leg and buttock workout will be.
We build training
A common mistake for beginners is increased zeal at the start. If you decide not to do the maximum number of approaches and exercises right away, then most likely the next day you will suffer from strength and forget about the idea of starting training for the legs and buttocks. Your task is to start with gradual loads, including them naturally in your life rhythm. Thoughts about training should not cause you disgust - on the contrary, you should want to go in for sports: finally, after a long day in the office, you will be able to fully move around at your pleasure.
Start with two or three workouts per week: let it be 5-6 exercises for 2-3 approaches. Less or more - depends on the fitness of your body. Be sure to warm up before training to warm up your body and prepare your joints. Include in your training not only isolated exercises for a specific muscle group, but also complex exercises that affect the entire body and allow you to give a uniform load on the whole body.
Foot swings for buttocks and legs
Foot swings are a simple but effective exercise that determines the shape of your legs and buttocks. They can be performed in different directions - forward, sideways, backward, and different muscles will be involved. Makhi will connect the quadriceps forward, sideways - the adductors (internal), backwards - the buttocks and biceps of the thigh.
The starting position for the swings is standing, while if you want to work on the amplitude and mobility of the hip joint, you can hold on to the support. Make sure that the lumbar region remains motionless - use the muscles of the hips and buttocks more. You will also need to keep the press on so as not to lose balance. Max in each direction repeat the maximum number of times. The last move can be performed with a static delay. Then repeat on the second leg. Just do two or three approaches.
Depending on your physical fitness and the characteristics of your body, swings can be performed from a different starting position and even in a different plane.
As an option - swing the legs straight up from the “cat” position (standing on all fours) or swing the legs up from the supine position. You can complicate the last exercise with a fitness elastic band - then the lifting leg will have to overcome the resistance of the projectile.
Squats
Squatting is a classic exercise that is included in all workouts on the legs and buttocks for women. It pumps well not only the buttocks, but also the muscles of the hips. But squats should be treated with caution, if you have problems with your knees - you need to choose their shape where the knees will feel most comfortable.
The most famous version of squats is up to the hip level parallel to the floor. A deeper squat works better on the muscles of the thigh and buttocks, but can affect the knees. To work more effectively on the internal muscles of the thigh, use squats-plie - the legs are spread apart, like ballerinas.
Here, the position of the feet matters: if you feel discomfort in your knees, do not allow them to go beyond the line of socks, and place your legs so that they form right angles. If you understand that you can sit deeper without harming yourself, then the feet can be placed closer to each other.
At the beginning of training, you can perform 10-15 squats in 2 sets. The number of repetitions and approaches is gradually increasing.
Lunges
Another well-known exercise from the base for the legs and buttocks is lunges. Like swings, lunges can occur in different directions from a standing position - forward, backward, sideways, using different muscles. At the same time, more muscles of your body are involved in lunges, and the swing of the legs for the buttocks and legs affects the point.
The key point for lunges is not to lower the knee to the floor until the end. Wherever you take a step - forward, backward or sideways, keep the muscles included in the work and return to the starting position until the knee reaches support. Lunges back and forth require a straight body, a fixed lower back and right angles at the knees. Here, as in squats, it is worthwhile to ensure that your knees do not go beyond the level of socks. Lunges to the side allow you to slightly bend the body forward, as if you are running on skates. Control the depth of the squat and the load on your knees.
Variation of lunges forward - a kind of "walk" lunges. Just choose a fairly long path and go over it with lunges. The distance may be tilted - this is even better as a workout for the legs and buttocks for girls.
Ascents
Simple and effective exercise - upgrades to a higher level. In fitness clubs, a step platform is usually used for this purpose, but for home training you can use any sufficiently stable support. Ideally, it is better to go outside and find a wide parapet - it will be higher than the step platform, and therefore more efficient.
Stand in front of the chosen support and rise on it without the help of hands - first one leg, then the second. Peel back in the same sequence. After a certain number of repetitions, change your leading leg. Exercise at a fast pace. The lower your platform, the higher the speed should be for a full load.
Crossover
Still, home training was not enough for you, and you went to the gym? Pay attention to the crossover simulator: when doing it, you seem to combine exercises with a fitness gum along with power loads with weights. Weight can be adjusted: the more it is, the more the gum resistance will increase.
Levering the foot in the crossover is done like swings: you select the right weight of the load, fasten the elastic on the leg (usually there is a special ring with a fixation) and perform swings, holding on to the crossover support for reliability. The working leg can be either straightened or bent - this involves different muscles. If you are working on the swings back, then make sure that it is the buttock muscles that are included in the work, and not the back. Ideally, you should do 10-15 reps of 2-3 sets of each leg.
Stretching for beautiful legs and buttocks
After a dynamic load, it is good to complete a workout for the legs and buttocks with stretching exercises. This allows you to form a beautiful muscle shape and lengthens them. In addition, the final stretch allows you to slow down the pulse and switch from the active state to the normal one.
Effective exercises to complete your workout will be deep lunges - now you can lower the back knee to the floor and push it back as far as possible, allowing the pelvis to sag. Lean on your palms. Your body forms a light arc from the top of the head to the toe of the hind leg - smoothly stretch between these two points. Then repeat the exercise on the other leg.
If the body allows, then the lunge can be deepened even more, if you lean on your forearms. But if at the same time your back is very rounded, it is still better to go back a step. Try to gently sway from side to side in a deep lunge. Feel how your thigh muscles are responding to swaying? Gradually, the pelvis sag a little lower.
A wide crease is an exercise that works well on the hips. Sit with your legs apart as far as possible. First, place your palms on the floor behind your back and stretch your crown back and up. Then move your hands forward, turn the tailbone back and start leaning forward. Keep your back straight and continue to stretch the crown of your head. Pay attention to your breathing: slow down inhalation and exhalation, trying to concentrate on approaching the floor.
In the next exercise, you will need to lie on your back. Bend your knees and lift them above the floor. Press the loin well against the floor. Put the ankle of the right leg on the left thigh, moving the right knee to the side. In this case, there should be no discomfort in the knee: adjust the position of the leg so that the traction is felt in the thigh.
Pull your legs towards you with your hands - it will be convenient to grab them or hold on to your left thigh. After getting used to this position, lift your left leg up, while continuing to hold your right leg from above. Try to feel not only the extension of the hips, but also the work of the abdominal muscles. Then repeat the exercise on the other leg.
Skin care
Our body is designed so that with any weight drop the skin suffers. With successful weight loss as a result of strength training for the buttocks and legs, your skin will need additional care. Moreover, more often than not, efforts to work on the “loin” part are made when explicit cellulite is already available.
In order to maintain skin in good shape, in addition to exercise and diet, we recommend that you also pay attention to massage. After a full workout, it is very pleasant to relax in the massage therapist’s office - this affects not only your physical body, but also the emotional sphere, which is also very important.
If you don’t have the opportunity to visit the massage parlor, arm yourself with a washcloth with a fairly rigid degree of abrasion. Each time, taking a shower, massage your hips until a slight redness. A massage of the legs and feet with a brush will relieve fatigue and give a feeling of renewal after a bath.
And finally: your emotional state
Emotions have a huge impact on our physical condition, although we do not always recognize this. The better we feel emotionally, the calmer our hormonal background and the easier all processes in the body are. This pattern also works in the opposite direction. Extremely annoyed? Try to get enough sleep. A full sleep is really very important for the normalization of metabolic processes and, of course, for a good mood.
Sport stimulates the production of endorphins - hormones of pleasure, which means there are fewer reasons to look for their source in other things - for example, in chocolate or french fries. Surround yourself with your favorite activities, and then you will surely forget about problems with the figure.