Упражнения для похудения ягодиц и ляшек в домашних условиях: эффективные упражнения для ляшек и ног в домашних условиях

Как похудеть в ляшках, упражнения для похудения ног в домашних условиях

Стройная фигура, подтянутое тело, тонкая талия, небольшая и аккуратная грудь – все эти достоинства девушек могут испортить «непропорционально» полные бедра. Пухлые ляшки ценились в прошлом тысячелетии. Сегодня же привлекательность фигуры характеризуется худощавостью, причем «во всех местах». Как похудеть в ляшках – вот главный вопрос обладательниц фигуры «груша» (узкие плечи и утяжеленный низ). Разумеется, визуально уменьшить линию бедер можно при помощи одежды, но представительницы прекрасного пола на этом не останавливаются и упорно идут к цели, страдая от постоянного голода.

Несмотря на все усилия и длительную голодовку, убрать жировые отложения в попе и ногах не получается. Почему? Диета помогает сбросить вес, но проблемные зоны не радуют стремительным уменьшением. Диетологи утверждают, что в избавлении от жира в попе и бедрах могут помочь только упражнения. Также следует полностью пересмотреть свой ритм жизни, рацион и выявить индивидуальную причину отложения жира в ягодицах и бедрах. Почему полнеет низ, и как избавиться от внушительных объемов будет рассказано далее.

Содержание статьи

Причины полноты

Прежде чем разбирать вопрос, как эффективно похудеть в ляжках и бедрах, необходимо разобрать причины непропорционального увеличения нижней части туловища. К ним относят:

• климакс – да, женщина старше 40 лет может поправиться в «неправильных» местах, даже если ранее подобных признаков замечено не было;
• излишнее питание – привести себя в форму не получится, если употреблять калорий больше, чем расходуется за день;
• гормональные нарушения – здесь же можно выделить нарушения эндокринной системы;
• малоподвижный образ жизни – набор лишних объемов в нижней части начинается с увеличенного живота, далее увеличиваются ягодицы.

Посетите врача, если увеличение нижней части кажется вам необоснованным. Возможно, в вашем организме начались необратимые изменения, а подобный набор веса – это только начало всего неприятного процесса.

Основы в похудении

Залог похудения в любой части тела – правильное питание. Отказ от жирного и сладкого, в комплексе со спортом и активным образом жизни поможет не только сбросить вес, уменьшить объемы, но и ускорить метаболизм, улучшить состояние кожи, увеличить энергетический потенциал.

Для быстрого похудения следует прибегнуть к соблюдению правил:

• отказаться от сладкого, мучного, жареного и копченого;
• выпивать суточную норму жидкости – 40-50 мл на каждый килограмм веса человека – это ускорит метаболизм, восполнит водный баланс во время занятий в спортзале, а также предотвратит образование отеков;
• необходимо съедать суточную норму белка, что составляет около 90 г за сутки, при выполнении упражнений – не менее 100 г;
• обязательно исключаются быстрые углеводы – хлеб, сладости, фрукты рекомендуются в уменьшенных количествах;
• следует выполнять регулярные физические упражнения – утро начинается с простой зарядки.

Представленных правил следует соблюдать регулярно в течение длительного времени – только так можно уменьшить объемы ягодиц. Людям, склонным к набору веса, рекомендуется сменить сферу рабочей деятельности – требуется увеличить активность в течение дня, чтобы избежать неприятного набора веса.

Видео

Физическое воздействие

Для эффективного и быстрого сброса веса необходимо регулярно выполнять упражнения для похудения ног и ляшек в домашних условиях – это уменьшит время для достижения желаемого результата. Ежедневно следует прогуливаться – поход на работу, прогулки в парке по вечерам и прочие мероприятия – это самое лучшее упражнение для сжигания жира с попы, а также для укрепления икр. Кстати, в икрах также может скапливаться жир, поэтому требуется выполнять определенный комплекс упражнений.

Выделяют эффективный комплекс:

• Приседания возле стены – можно выполнять в любом доступном месте. Необходимо прижаться спиной к стене и сделать неполный присед, согнув ноги в коленях под прямым углом. Эти движения помогают уменьшить верхнюю часть бедер. Сделать 2 подхода по 12 раз.
• Приседания на уровнях – упражнение позволяет уменьшить внутреннюю часть ног. Поставьте одну ногу на уровень выше второй – на ступеньку, табуретку, предварительно отведя назад. Старайтесь максимально развернуть колени в разные стороны. Делайте обычные приседания, медленно и размерено. Повторяют упражнение не менее 12 раз для каждой ноги.

• Выпады – привычные упражнения со времен физкультуры в школе. Ноги на ширине плеч, делая выпад ногой вперед, вторую ногу и спину держите в максимально ровном положении. Зафиксируйтесь в положении на несколько секунд, затем вернитесь. Повторяют по 12 раз для каждой ноги.
• Вращения ногами – задание выполняется в любое время, даже проводя время за просмотром телевизора можно похудеть. Примите исходное положение – лягте на спину, руки вытяните вдоль попы. Поднимите одну ногу вверх и делайте вращательные движения по 12 раз каждой ногой.

К обязательным упражнениям, чтобы похудеть в ляшках и попе, относят подъемы по лестнице. Отказавшись от подъема или спуска на лифте, можно быстро подтянуть бедра и ягодицы.

Похудение за неделю

К числу популярных вопросов также относят, как быстро похудеть в ляшках за неделю, ведь зачастую требуется привести себя в форму в преддверии важного события. Для быстрого похудения в попе и ногах проделывают следующее:

• Для начала настраиваются на мотивацию – поездка к морю, день рождения и вечеринка по случаю. Важно эмоционально настроиться на предстоящие действия в течение недели, чтобы похудеть в ляшках.
• Далее пересматривают питание – можно воспользоваться диетой, рассчитанной на неделю или просто отказаться от сладостей и мучного.
• Ежедневно в течение недели выполняют описанные выше упражнения. Для лучшего эффекта можно за день повторить до 2-3 повторов.
• Воспользоваться обертываниями, где обработке будут подлежать попа и ляшки.
• Массаж – выполняйте ежедневно. Достаточно просто массировать проблемные зоны с использованием антицеллюлитного крема или эфирных масел на основе цитрусовых фруктов – они способствуют расщеплению жира.
• Хотя бы два раза за неделю посетите сауну или баню – важно прогреться, чтобы расширить поры и спровоцировать естественное выведение токсинов.

Похудеть в ляшках и попе возможно и за неделю, при этом не следует обращаться к изнурительному труду. Достаточно постоянно обращаться к физическим нагрузкам, питаться правильно и пользоваться дополнительными процедурами. Не следует останавливаться на достигнутом, после того, как вы похудели.

Если вы продолжите и далее вести малоподвижный образ жизни, увлекаться сладостями и булочками, лишний вес вновь вернется, а бедра увеличатся в объемах.

Итак, из вышесказанного следует, что похудение нижней части туловища (попа, ляшки и даже икры) оказывается не столь затруднительно. Необходимо только подойти к решению вопроса обстоятельно, воспользоваться перечисленными методами и рекомендациями комплексно, и не забывать о проделанной работе, продолжая и дальше трудиться над совершенством – точеной фигурой и привлекательными ножками.

Отзывы

Диана, 28 лет: Не понаслышке знаю, как сложно похудеть в ляшках. Это моя главная проблема и одновременно комплекс. У меня не только ляшки полные, но и икра, и вид из-за этого не из лучших. Часто практикую обертывание, с февраля где-то, и сауну, сейчас стала на пару см меньше, но хочется убрать еще 2-3, стараюсь успеть к пляжному сезону, но дается все крайне не легко.

Любовь, 25 лет: Фигурой «груша» меня наградила моя бабушка, до 12 лет я была худая, очень даже, а вот когда пошли КД, стала резко увеличиваться в объемах бедер, и стали расти ляшки, и вот с тех пор для меня это проблема. Не могу сказать, что прям борюсь, но стараюсь не кушать много вредного, водный режим, и обертывание, становится лучше, но для хорошего результата этого мало.

Валентина, 30 лет: В том году начала интенсивную работу над ляшками, сначала занималась дома, делала приседы и махи ногами, обертывания, пила 2.5 литра воды в день, сладкое очень ограничено, а вот мучное вообще не ела. С недавних пор стала ходить в зал, занимаюсь кардио, как раз упор на ноги, результат очень хороший, но это еще не конец. У меня есть четкая цель и я к ней иду.

90000 Exercises for weight loss buttocks 90001 90002 Effective exercises for weight loss buttocks 90003 90004 Effective exercises for weight loss of the buttocks will be only when they are physically loaded during their exercise, that is, all three gluteus muscles (musculus gluteus) strain: large, medium and small. The function of the large muscle is to unbend and rotate the hip joint outward, straighten the bent trunk and maintain the vertical position of the body. The middle muscle of the buttocks has its own task: to help the big muscle to remove the thigh and straighten the trunk, and also to provide the torso inclination to the sides.A small muscle (located deeper than all) is assigned the role of an assistant to more powerful muscles in providing the work of the musculoskeletal system and the implementation of locomotion (moving the body in space). 90005 90004 Why do we talk about muscles? Because it is between them is a solid layer of fat — gluten fatty tissue. Like any fat tissue, it has its functions: to provide the body with heat and save energy. 90005 90004 So, we begin to do exercises for fast slimming of the buttocks, to increase energy costs not at the expense of calories consumed with food, but by spending excess stocks of fat energy stores accumulated by the body in the area of ​​the seat.90005 90004 90011 [2] 90005 90002 Exercise for slimming the buttocks in an upright position 90003 90004 It should be remembered that the maximum benefit for activation of interstitial metabolism of fatty tissue is achieved not by the duration of the exercises at a measured pace, but by their intensity: in 20 minutes it is necessary to complete each exercise at least 10 15 times, with minimal respites between them and repetitions of the whole complex less than three times. Only then will the biochemical mechanism for burning excess fat begin.90005 90004 The best work is to activate the large and middle gluteus muscles with legs and lunges, and start with them. 90005 90019 90020 The first exercise — the machi back 90021 90022 90004 Holding on to the back of the chair or the edge of the table alternately execute 10-15 mahov legs back, trying to raise the leg as high as possible; while the back should be kept evenly, that is, do not tilt the body forward. 90005 90019 90020 The second exercise — flips aside 90021 90022 90004 Remaining standing at a chair or holding a hand for another support, turn to her right side and perform the swings with your left foot to the side.Change the position (left side to the support) and execute the swing to the right foot (how many times you need to do, you remember). 90005 90019 90020 The third exercise — attacks 90021 90022 90004 From the standing position, hands on the belt, take a wide step forward with the right foot and, bending it in the knee, do springy squats with simultaneous stretching of the muscles of the left (flat) leg (the left foot rest on the toes). Ensure that the back remains straight. Then change your legs.90005 90019 90020 The fourth exercise — squats 90021 90022 90004 The position of the feet is feet on the width of the shoulders, hands are to be connected in the «lock» behind the head. Perform smooth sit-ups without lifting the heels off the floor; The back should be kept as straight as possible and try to squat as low as possible. 90005 90019 90020 The fifth exercise — retracting the leg with balance 90021 90022 90004 The position of the feet — feet together, hands on the belt. Take your right foot back until the foot touches the floor with your fingers, then lift your leg up and balance your left leg.After 5-7 minutes of a static position, change your legs (repeat 10 times with each foot). 90005 90002 Exercises for slimming the buttocks in a horizontal position 90003 90019 90020 The first exercise is a half-jog 90021 90022 90004 Lying on his back, his legs are even on the width of his shoulders, his hands are stretched along the trunk, his hands are pressed to the floor. Sequence of execution: bend the legs in the knees so that the legs are perpendicular to the floor; raise the pelvis with support on the feet, palms and shoulder blades.Hold 5-7 seconds, return to the original position. 90005 90019 90020 The second exercise — the transfer of legs 90021 90022 90004 Lying on the back, both legs are bent at the knees, arms stretched along the trunk. Leaning on the palm of your hand and not lifting your back from the floor, bend your bent legs to the right and left, trying to touch the floor with your knees. 90005 90019 90020 The third exercise is a half-board 90021 90022 90004 Lying on the stomach, legs are even, feet rest on fingers, arms bent at the elbows.Sequence of execution: lift the trunk with an emphasis on the fingers of the feet and elbows, the back is even. Hold in this position for 10 seconds and return to the starting position. 90005 90019 90020 The fourth exercise is a half-board with legs raised 90021 90022 90004 It starts with the same position as the previous exercise, but during the holding of the raised body it is necessary to lift the leg upwards, each time changing legs. 90005 90019 90020 The fifth exercise — lifting the legs without a bar 90021 90022 90004 Lying on the stomach, legs are even, feet rest on fingers, arms bent at elbows, head on hands.The whole body remains in a supine position, and only the legs should be lifted, without bending them in the knees. In this exercise, not only gluteal muscles are very well loaded, but also the abdominal press. 90005 90004 As you can see, the exercises are simple, the main thing is to do them every day. Still very much help to struggle with superfluous gluten-free fat a bicycle (if on it to go at least in day) and swimming (any style and in any reservoir). 90005 90004 Adjusting the body weight of a person is a complex physiological process in which muscles actively absorb a significant amount of energy.If a person leads a sedentary lifestyle (physicians call it hypodynamia), then against a background of excessive intake of calories, there is a violation of the body’s energy balance, which inevitably leads to the development of obesity. Doctors are advised to perform exercises for weight loss buttocks, but do not forget about the need to reduce or completely abandon the use of carbohydrates, which turn into fat. 90005.90000 The 8 Best Exercises for Weight Loss 90001 90002 It’s estimated that half of all American adults attempt to lose weight every year (1). 90003 90002 Aside from dieting, exercising is one of the most common strategies employed by those trying to shed extra pounds. It burns calories, and this plays a key role in weight loss. 90003 90002 In addition to helping you lose weight, exercise has been linked to many other benefits, including improved mood, stronger bones, and a reduced risk of many chronic diseases (2, 3, 4).90003 90002 Here are the 8 best exercises for weight loss. 90003 90002 Walking is one of the best exercises for weight loss — and for good reason. 90003 90002 It’s convenient and an easy way for beginners to start exercising without feeling overwhelmed or needing to purchase equipment. Also, it’s a lower-impact exercise, meaning it does not stress your joints. 90003 90002 According to Harvard Health, it’s estimated that a 155-pound (70-kg) person burns around 167 calories per 30 minutes of walking at a moderate pace of 4 mph (6.4 km / h) (5). 90003 90002 A 12-week study in 20 women with obesity found that walking for 50-70 minutes 3 times per week reduced body fat and waist circumference by an average of 1.5% and 1.1 inches (2.8 cm), respectively (6). 90003 90002 It’s easy to fit walking into your daily routine. To add more steps to your day, try walking during your lunch break, taking the stairs at work, or taking your dog for extra walks. 90003 90002 To get started, aim to walk for 30 minutes 3-4 times a week. You can gradually increase the duration or frequency of your walks as you become more fit.90003 90022 90023 Summary 90024 Walking is a great exercise for beginners, as it can be done anywhere, does not require equipment, and puts minimal stress on your joints. Try to incorporate more walks into your day-to-day activities. 90025 90002 Jogging and running are great exercises to help you lose weight. 90003 90002 Although they seem similar, the key difference is that a jogging pace is generally between 4-6 mph (6.4-9.7 km / h), while a running pace is faster than 6 mph (9.7 km / h). 90003 90002 Harvard Health estimates that a 155-pound (70-kg) person burns approximately 298 calories per 30 minutes of jogging at a 5-mph (8-km / h) pace, or 372 calories per 30 minutes of running at a 6 -mph (9.7-km / h) pace (5). 90003 90002 What’s more, studies have found that jogging and running can help burn harmful visceral fat, commonly known as belly fat. This type of fat wraps around your internal organs and has been linked to various chronic diseases like heart disease and diabetes (7, 8, 9). 90003 90002 Both jogging and running are great exercises that can be done anywhere and are easy to incorporate into your weekly routine. To get started, aim to jog for 20-30 minutes 3-4 times per week. 90003 90002 If you find jogging or running outdoors to be hard on your joints, try running on softer surfaces like grass.Also, many treadmills have built-in cushioning, which may be easier on your joints. 90003 90022 90023 Summary 90024 Jogging and running are great exercises for weight loss that are easy to incorporate into your weekly routine. They can also help burn belly fat, which is linked to many chronic diseases. 90025 90002 Cycling is a popular exercise that improves your fitness and can help you lose weight. 90003 90002 Although cycling is traditionally done outdoors, many gyms and fitness centers have stationary bikes that allow you to cycle while staying indoors.90003 90002 Harvard Health estimates that a 155-pound (70-kg) person burns around 260 calories per 30 minutes of cycling on a stationary bike at a moderate pace, or 298 calories per 30 minutes on a bicycle at a moderate pace of 12- 13.9 mph (19-22.4 km / h) (5). 90003 90002 Not only is cycling great for weight loss, but studies have found that people who cycle regularly have better overall fitness, increased insulin sensitivity, and a lower risk of heart disease, cancer, and death, compared with those who do not cycle regularly (10, 11).90003 90002 Cycling is great for people of all fitness levels, from beginners to athletes. Plus, it’s a non-weight-bearing and low-impact exercise, so it will not place much stress on your joints. 90003 90022 90023 Summary 90024 Cycling is great for people of all fitness levels and can be done outdoors on a bicycle or indoors on a stationary bike. It has been linked to various health benefits, including increased insulin sensitivity and a reduced risk of certain chronic diseases. 90025 90002 Weight training is a popular choice for people looking to lose weight.90003 90002 According to Harvard Health, it’s estimated that a 155-pound (70-kg) person burns roughly 112 calories per 30 minutes of weight training (5). 90003 90002 Also, weight training can help you build strength and promote muscle growth, which can raise your resting metabolic rate (RMR), or how many calories your body burns at rest (12). 90003 90002 One 6-month study showed that simply doing 11 minutes of strength-based exercises 3 times per week resulted in a 7.4% increase in metabolic rate, on average.In this study, that increase was equivalent to burning an additional 125 calories per day (13). 90003 90002 Another study found that 24 weeks of weight training led to a 9% increase in metabolic rate among men, which equated to burning approximately 140 more calories per day. Among women, the increase in metabolic rate was nearly 4%, or 50 more calories per day (14). 90003 90002 In addition, numerous studies have shown that your body continues to burn calories many hours after a weight-training workout, compared with aerobic exercise (15, 16, 17).90003 90022 90023 Summary 90024 Weight training can help you lose weight by burning calories during and after your workout. It may also help you build muscle mass, which raises your resting metabolic rate — the number of calories your body burns at rest. 90025 90002 Interval training, more commonly known as high-intensity interval training (HIIT), is a broad term that refers to short bursts of intense exercise that alternate with recovery periods. 90003 90002 Typically, a HIIT workout lasts 10-30 minutes and can burn a lot of calories.90003 90002 One study in 9 active men found that HIIT burned 25-30% more calories per minute than other types of exercises, including weight training, cycling, and running on a treadmill (18). 90003 90002 That means HIIT can help you burn more calories while spending less time exercising. 90003 90002 Furthermore, numerous studies have shown that HIIT is especially effective at burning belly fat, which is linked to many chronic diseases (19, 20, 21). 90003 90002 HIIT is easy to incorporate into your exercise routine.All you need to do is choose a type of exercise, such as running, jumping, or biking, and your exercise and rest times. 90003 90002 For example, pedal as hard as you can on a bike for 30 seconds followed by pedaling at a slow pace for 1-2 minutes. Repeat this pattern for 10-30 minutes. 90003 90022 90023 Summary 90024 Interval training is an effective weight loss strategy that can be applied to many types of exercises, including running, jumping, biking, and more. Incorporating interval training into your routine can help you burn more calories in less time.90025 90002 Swimming is a fun way to lose weight and get in shape. 90003 90002 Harvard Health estimates that a 155-pound (70-kg) person burns approximately 233 calories per half hour of swimming. 90003 90002 How you swim appears to affect how many calories you burn. Per 30 minutes, a 155-pound (70-kg) person burns 298 calories doing backstroke, 372 calories doing breaststroke, 409 calories doing butterfly, and 372 calories treading water (5). 90003 90002 One 12-week study in 24 middle-aged women found that swimming for 60 minutes 3 times per week significantly reduced body fat, improved flexibility, and reduced several heart disease risk factors, including high total cholesterol and blood triglycerides (22).90003 90002 Another advantage of swimming is its low-impact nature, meaning that it’s easier on your joints. This makes it a great option for people who have injuries or joint pain. 90003 90022 90023 Summary 90024 Swimming is a great low-impact exercise for people looking to lose weight. Moreover, it may help improve your flexibility and reduce risk factors for various diseases. 90025 90002 Yoga is a popular way to exercise and relieve stress. 90003 90002 While it’s not commonly thought of as a weight loss exercise, it burns a fair amount of calories and offers many additional health benefits that can promote weight loss.90003 90002 Harvard Health estimates that a 155-pound (70-kg) person burns around 149 calories per 30 minutes of practicing yoga (5). 90003 90002 A 12-week study in 60 women with obesity found that those who participated in two 90-minute yoga sessions per week experienced greater reductions in waist circumference than those in the control group — by 1.5 inches (3.8 cm), on average ( 23). 90003 90002 Additionally, the yoga group experienced improvements in mental and physical well-being (23). 90003 90002 Aside from burning calories, studies have shown that yoga can teach mindfulness, which can help you resist unhealthy foods, control overeating, and better understand your body’s hunger signals (24, 25).90003 90002 Most gyms offer yoga classes, but you can practice yoga anywhere. This includes from the comfort of your own home, as there are plenty of guided tutorials online. 90003 90022 90023 Summary 90024 Yoga is a great weight loss exercise that can be done nearly anywhere. It not only burns calories but also teaches you mindfulness to help you resist food cravings. 90025 90002 Pilates is a great beginner-friendly exercise that may help you lose weight. 90003 90002 According to a study sponsored by the American Council on Exercise, a person weighing around 140 pounds (64 kg) would burn 108 calories at a 30-minute beginner’s Pilates class, or 168 calories at an advanced class of the same duration (26 ).90003 90002 Although Pilates may not burn as many calories as aerobic exercises like running, many people find it enjoyable, which makes it easier to stick to over time (27). 90003 90002 An 8-week study in 37 middle-aged women found that performing Pilates exercises for 90 minutes 3 times per week significantly reduced waist, stomach, and hip circumference, compared with a control group that did no exercise over the same period (28 ). 90003 90002 Other than weight loss, Pilates has been shown to reduce lower back pain and improve your strength, balance, flexibility, endurance, and overall fitness level (27, 29, 30).90003 90002 If you’d like to give Pilates a go, try incorporating it into your weekly routine. You can do Pilates at home or one of the many gyms that offer Pilates classes. 90003 90002 To further boost weight loss with Pilates, combine it with a healthy diet or other forms of exercise, such as weight training or cardio. 90003 90022 90023 Summary 90024 Pilates is a great beginner-friendly exercise that can help you lose weight while improving other areas of your physical fitness, such as strength, balance, flexibility, and endurance.90025 90002 How much weight you can expect to lose from exercise depends on many factors. 90003 90002 These include: 90003 90144 90145 90023 Starting weight. 90024 People who weigh more tend to shed more pounds than those who weigh less. Still, the percentage of body weight lost is similar (31). 90148 90145 90023 Age. 90024 Older people tend to carry more fat mass and less muscle mass, which reduces your RMR, or how many calories your body burns at rest. A lower RMR can make it more difficult to lose weight (32, 33).90148 90145 90023 Gender. 90024 Women tend to have a greater fat to muscle ratio than men, which can affect their RMR. As a result, men tend to lose weight quicker than women, even if they consume a similar number of calories (32). 90148 90145 90023 Diet. 90024 Weight loss occurs when you burn more calories than you consume. Thus, a calorie deficit is essential to losing weight (34). 90148 90145 90023 Sleep. 90024 Studies have found that a lack of sleep may slow the rate at which you lose weight and even increase your cravings for unhealthy foods (35, 36).90148 90145 90023 Medical conditions. 90024 People with medical conditions like depression and hypothyroidism may lose weight at a slower rate (31, 37, 38). 90148 90145 90023 Genetics. 90024 Studies have shown that weight loss has a genetic component, which may affect certain people with obesity (31). 90148 90173 90002 Although most people want to lose weight quickly, experts often recommend losing 1-3 pounds (0.5-1.36 kg), or approximately 1% of your body weight, per week (39). 90003 90002 Losing weight too fast can have negative health consequences.For example, it can result in muscle loss and increase your risk of conditions like gallstones, dehydration, fatigue, malnutrition, headaches, irritability, constipation, hair loss, and irregular periods (40, 41). 90003 90002 What’s more, people who lose weight too fast are more prone to regaining it (42). 90003 90002 It’s important to keep in mind that weight loss is not a linear process, and it’s common to find yourself losing weight more quickly when you first get started. 90003 90022 90023 Summary 90024 Many factors affect how much weight you can realistically expect to lose with exercise.Most experts recommend losing 1-3 pounds (0.5-1.36 kg) per week, or approximately 1% of your body weight. 90025 90002 Many exercises can help you lose weight. 90003 90002 Some great choices for burning calories include walking, jogging, running, cycling, swimming, weight training, interval training, yoga, and Pilates. 90003 90002 That said, many other exercises can also help boost your weight loss efforts. 90003 90002 It’s most important to choose an exercise that you enjoy doing. This makes it more likely that you’ll stick to it long term and see results.90003.90000 Glutes! 13 Exercises for Firm Buttocks and Symmetrical Legs 90001 90002 The glutes are meant to be strong in human beings. 90003 90002 The gluteus group is built from three muscles — maximus, medius, and minimus. The maximus is intended to be among the most powerful of our body’s muscles. 90003 90002 The gluteal muscles that comprise a person’s buttocks are a vital part of a human’s functional movement — even more important than most athletes realize: 90003 90008 90009 People with weak glutes are more likely to round excessively at the 90010 lower back 90011, potentially setting themselves up for lower back pain or even injury.90012 90009 Strong 90010 glutes 90011 exert a beneficial posterior pull on the pelvis — to help maintain 90010 proper alignment 90011 of the spine. 90012 90009 When the glute muscles are not 90010 strong enough 90011 to do their share of the work, other areas of the body end up having to take up the slack, including the sensitive knee joints. 90012 90023 90002 According to Bret Contreras — considered a top glute expert among exercise physiologists and 90010 athletes 90011 — a mistake many make when training the glutes is not 90010 varying the direction 90011 of exercise movements, or 90029 planes: 90030 90003 90008 90009 Frontal-plane exercises are suited for 90010 lateral-side 90011 movements.90012 90009 Sagittal-plane exercises refer to 90010 forward and backward 90011 movements. 90012 90009 Transverse-plane exercises indicate 90010 rotary movements 90011 that allow for engaging some part of the circular aspect of the rotating hip joint. 90012 90009 It’s also a smart idea to pepper some 90010 static-isometric 90011 exercises into a glute workout, along with the usual 90010 dynamic movements 90011. 90012 90023 90002 Examples of 13 results-effective buttocks exercises — that work along all of these planes and styles — are provided for you below, including images and short videos.90003 90054 90029 Hip extension exercises that target the glutes come in 7 types. 90030 90057 Save Our Glutes! (The Epidemic of Saggy Bottoms) 90058 90002 Aside from the practical benefits of possessing strong glutes, there is also — let’s face it — a strong 90010 aesthetic benefit 90011, too. 90003 90002 We have an epidemic of saggy bottoms in today’s sedentary culture: 90003 90008 90009 For women, there is a rise of «skinny fatness,» in which 90010 physiques 90011 — that might look fair 90029 in 90030 clothes — without clothes reveal areas that are textured, droopy or weak.(Even when there is body fat, fat cells just seem to present a better texture when they sit 90029 90010 tautly 90011 90030 over developed muscle tissue.) 90012 90009 For men, there seems to be a constant temptation to work the upper-body twice as much as 90010 lower-body 90011, which results in asymmetry. These are the fellows that 90029 will 90030 wear a t-shirt but who 90029 will not 90030 wear shorts. There are a lot of these fellows. 90012 90023 90002 A good glute workout promotes the symmetrical development of the legs while targeting all three of the gluteal muscles.90003 90002 The idea is to create firm, lifted, and roundly shaped buttocks. 90003 90002 Additionally, you’ll be crafting legs that are 90029 even 90030 — quadriceps, hamstrings, and gluteals are developed proportionally with strong, defined calves to match. 90003 90093 90057 How to Get a Bubble Butt 90058 90002 If you’re an experienced athlete, you are hopefully already doing back squats and deadlifts regularly. 90003 90002 Squats and deadlifts are effective strength 90010 training 90011 for all the muscles of the body, including glutes.90003 90002 But if you want a bubble butt, it’s probably going to take more than just those two fundamental exercises. 90003 90002 — 90003 90002 In 90029 Silver and Strong: Getting Fit After Age 50, 90030 I explain exactly how to craft a 90010 Fitness Comeback Plan 90011 that specifically meets the needs of your unique body and lifestyle. 90003 90002 — 90003 90002 Below is a 90010 complete glute workout 90011 comprised of 13 other exercises that can be completed in under an hour.Some of these movements hit the glutes directly, while others engage the gluteals indirectly: 90003 90008 90009 There is a warm-up exercise, followed by four glute workout circuits. 90012 90009 Each circuit (including the warm-up) is done three times through. 90012 90009 There are several exercises within each circuit. 90012 90023 90008 90009 Do each exercise within the circuit consecutively without rest, then take a 2-minute rest before repeating the circuit again. 90012 90009 Use a timer! By limiting your rest between circuits to only two minutes, you keep your heart rate elevated and your sweat going.90012 90009 After you complete your third time through a particular circuit, you move on to the next circuit in the series. 90012 90023 90002 90010 Save this article to read later, on Pinterest 90011: 90003 90138 90002 Do this unique workout once each week and you will begin to see — and feel — 90010 positive differences 90011 in the shape, lift, strength, and texture of your buttocks. 90003 90002 A bubble butt can be yours! 90003 90002 As always, consult your own medical doctor before beginning any 90010 significant changes 90011 to your movement patterns, nutrition, or lifestyle habits.For additional information on glute conditioning, see the sources listed below this article. 90003 90149 90150 Warm-Up: Windshield Wipers followed by Light Jog 90151 90008 90009 Advanced-level athletes can use ankle weights. 90012 90009 Go slowly, keeping your knees together and your navel pulled in tightly. 90012 90009 Lower your knees to one side of your body, then alternate sides. 16 repetitions (8 reps each side). 90012 90023 90008 90009 Though it’s tempting to hold your breath, breathe fully and calmly.90012 90009 After your windshield wipers, stand up and do a light one-minute jog in place, or jog to the end of the block and back. 90012 90023 90057 First Circuit for Glutes: 90058 90168 90009 90010 One-legged Bridge Openers 90011 90012 90009 90010 Bridge Thrusts on Ball 90011 90012 90009 90010 Kettlebell Full Kneel-Down Squat / Lunges 90011 90012 90181 90150 One-legged Bridge Openers 90151 90002 This exercise is a single-leg glute bridge hold with a 90-degrees bent-knee external rotation.90003 90186 90008 90009 With one leg elevated, drive the supporting heel into the ground and 90010 focus on creating 90011 a deep squeeze in the working glute as you approach the top. Now stay elevated as you rotate that top leg out-and-in. 90012 90009 Keep your glutes and abdominal muscles activated. 90012 90023 90008 90009 If you want, you can wrap ankle-weights around your lower calves. 90012 90009 90029 16 repetitions (8 reps each side). 90030 90012 90009 You’re still kind of warming-up here, so 90010 emphasize quality 90011 of contraction over speed.90012 90023 90150 Glutes Bridge with Stability Ball 90151 90002 This exercise is a good choice for your first circuit because it 90010 warms up the spine 90011 and raises body heat. 90003 90002 90214 90215 90003 90008 90009 As you lift your hips, engage your lower abdominal plate, compressing the top ribs and pulling the navel in firmly. 90012 90009 As you near the top of your bridge, drive your feet down into the ball, contract your glute muscles intensely and 90010 exhale 90011.90012 90009 Inhale on the way down, articulating the vertebrae of your spine, 90010 relaxing 90011 your glutes completely at the bottom. 90012 90009 Go slowly. 90029 3 Sets, 8 reps each. 90030 90012 90023 90233 90150 Kettlebell Kneel Down Lunges 90151 90002 To build more 90010 youthfully 90011 shaped buttocks, you need to try some exercises to which your body is mostly unaccustomed. 90003 90002 Kettlebell kneel-down lunges ought to do the trick. 90003 90008 90009 Hold a kettlebell (or any type of weight) in front of your chest.Kneel down, one knee at a time, then stand back up, one leg at a time. 90012 90009 Then switch, kneeling again but starting with the other leg. 90012 90023 90002 90249 90215 90003 90008 90009 Remember to keep your navel pulled in tightly and your spine tall. 90012 90009 The idea is to 90010 drive your energy 90011 upward like there’s a string pulling out of the top of your head. This will protect your knees. 90012 90009 Also, remember when standing back up to reach your foot out far enough in front of you so that the kneecap is directly over the ankle.90012 90009 Use plenty of padding under your knees! You do not want to collapse all of your body’s weight down into one kneecap. Imagine the energy in your body driving upward to the sky. 90012 90009 90029 3 sets of 12 (6 reps each leg). 90030 90012 90023 90057 Second Circuit for Glutes: 90058 90168 90009 90010 Reverse Walking Kettlebell Lunges 90011 90012 90009 90010 Single-Leg Booty Press Back with Resistance Band 90011 90012 90009 90010 Reverse Duck Walk 90011 90012 90181 90150 Reverse-Direction Walking Kettlebell Lunges 90151 90002 Lots of people do walking lunges, but not many think to go in the reverse direction.90003 90002 Because your body is not accustomed to this exercise, it’s likely to 90010 respond in positive 90011 ways. 90003 90002 This exercise will not only help strengthen your glute and leg muscles but will develop your agility and balance as well. 90003 90002 90295 90215 90003 90008 90009 It’s the same-side hand as your forward knee that passes the kettlebell under to your other hand. 90012 90023 90008 90009 The trick to doing this exercise effectively is to reach your leg 90029 far enough behind 90030 you so that your front knee is positioned over your front ankle, but not so far back that you lose your balance.90012 90009 90029 12 lunges (6 reps each leg). 90030 90012 90023 90312 90150 Single-Leg Booty Press Back with Resistance Band 90151 90002 Using a resistance band to strengthen the glute muscles means that the further into the rep you move, the harder the exercise becomes. 90003 90002 Bands are excellent for shaping, firming and lifting the booty area — and especially important after the age of 50 when, without strength, the glues can deactivate and lose the war with gravity.90003 90002 90320 90215 90003 90008 90009 Remember to slightly soften that supporting knee. 90012 90009 90029 3 sets of 10 reps (each leg). 90030 90012 90023 90150 Reverse Duck Walk for Glutes 90151 90002 Sylvester Stallone made this exercise famous as Rocky Balboa 90010 training 90011 for an upcoming fight. 90003 90002 This time, it’s to be done backward. 90003 90002 90340 90215 90003 90008 90009 Stay low, keep the glutes active and the abdominal wall pulled in.90012 90009 Long spine, chest open, scaps set, and hold a weight in front of you to make it more challenging. 90012 90009 90029 3 sets of 12 reps. 90030 90012 90023 90002 There is a particular person you know who would find this article interesting or helpful. I encourage you to share it with them. 90003 90057 Third Circuit for Glutes: 90058 90168 90009 90010 Kettlebell Windmills 90011 90012 90009 90010 Overhead Squat 90011 90012 90009 90010 Frog Pumps 90011 90012 90181 90150 Kettlebell Windmills 90151 90002 Kettlebell windmills involve the shoulders, triceps, and glutes.90003 90002 90376 90215 90003 90002 I think of this movement as a sort of deadlift variation, so for me, this is an axial semi-straight leg exercise. The reason this exercise can be so effective is that it’s so compromising. 90003 90002 You really have to concentrate on good breathing, stabilizing your shoulder, stretching your hip, and initiating the come-up from your legs and glutes. 90003 90008 90009 If you do not concentrate, you might be tempted to let your lower back to do most of the work, which is not the purpose of this movement.90012 90009 Please proceed cautiously on this one. Keep your core tight, and if you feel any pain in your lower back, stop. 90012 90009 90029 3 sets of 8 reps (each side). 90030 90012 90023 90393 90029 Dane earned a masters degree in Counseling Depth Psychology from Pacific Graduate Institute. His past professional adventures include being a Therapist and Discharge Planner at a Dual-Diagnosis Hospital Inpatient Treatment Program, Digital Marketing Director for a real estate brokerage, and decades spent as a professional fitness and Pilates trainer.Today, Dane is a Healthy-Lifestyle Advocate and he curates the popular Quality of Life Newsletter — a free weekly update for creative types who want to increase their daily joy. Currently, he’s facilitating the new online course «90010 Silver and Strong: How to Get Fantastically Fit After Age 50 90011.» 90030 90150 Overhead Squat 90151 90002 Most people do not do overhead squats, and that’s a shame — because the genius of overhead squats in that your glutes and posterior deltoids (two often-neglected muscle groups) are forced to jump-in and 90010 help out 90011, in order to complete the exercise successfully.90003 90404 90008 90009 Keep your back tall, and be especially mindful of how the soles of your feet are fully connecting to the ground. 90012 90009 90029 3 sets, 8 reps each. An axial-exension exercise. 90030 90012 90023 90413 90002 Athletes must learn how to derive maximum power from the hips and legs. For this advancement to take place, a foundation of adequate core strength and hip mobility is an absolute prerequisite. Strong glutes are critical for a properly functioning body.They are the keystone muscles that keep everything else in line. — Bret Contreras 90003 90416 90150 Dumbbell (or Plate) Frog Pumps for Glutes 90151 90002 Bret Contreras believes that most people have glutes that are weak and «underpotentialized» — and that strong, powerful buttocks are what separate a healthy, athletic physique from an average one. 90003 90002 To solve this dilemma, Contreras has made hip thrusts popular. 90003 90002 The brilliance of hip thrusts is that they put the maximum effort from the glutes toward the 90029 top 90030 end of the rep (unlike squats and deadlifts, which mostly engage the glutes only at the bottom and middle ranges, respectively).90003 90002 90428 90215 90003 90002 This frog pump variation works your glutes in a way that will likely 90010 feel unfamiliar 90011 to you. 90003 90008 90009 Press your heels into one another throughout the rep, and keep your top rips compressed a bit (no over-arching of the back). 90012 90009 90029 3 sets, 10 reps each. 90030 90012 90023 90057 Fourth Circuit for Glutes: 90058 90168 90009 90010 Hip Thrusters 90011 90012 90009 90010 Kettlebell Swings 90011 90012 90009 90010 Reverse Hamstring Curls on Ball 90011 90012 90009 90010 Straight-Leg Bridge Thrusts on Ball 90011 90012 90181 90150 Hip Thrusters 90151 90002 There is a reason that nearly everyone loves hip thrusters.You can actually 90029 feel 90030 your glutes working. 90003 90002 An anteroposterior bent-leg exercise. For once, your quads are not trying to steal the show. Outside, you can use a band, and / or a bodybar on top of a stability ball. Inside the gym, you can use the smith machine. 90003 90471 90008 90009 90029 3 sets of 8, finish with 8 pulses at the top. 90030 90012 90009 Go for the peak contraction! 90012 90023 90150 Kettlebell Swings 90151 90002 I often see people at the gym doing kettlebell swings without the swing.Instead, they’re doing a sort of messy front-arm raise. 90003 90002 But a good kettlebell swing is not all shoulder work. 90003 90002 A good swing has 90029 thrust, 90030 with the momentum driving energy not just forward, but up as well. 90003 90002 Where does this 90010 energy originate 90011? From the glutes. It’s an anteroposterior extension exercise. 90003 90008 90009 Imagine that your arm is swinging as a result of your powerful pelvis, not because you’re pulling the kettlebell up only with your deltoids.90012 90009 This exercise is great toward the end of your glute workout, with a 90010 final push 90011 and lots of sweat. 90012 90009 90029 3 sets, 20 reps each. 90030 90012 90023 90150 Hamstring Curls on Stability Ball 90151 90002 You might think that you would not be able to get good glute engagement or a nice hamstring pump going with just a simple stability ball, but you’d be mistaken. 90003 90002 With 90010 focused 90011 isolation and breathing, you can really get some solid work done in this exercise.90003 90514 90002 An anteroposterior flexion exercise. Your hips stay elevated — and your glutes activated — during the entire set, with your legs lengthening then pulling bent for each repetition. 90003 90008 90009 The whole time, imagine your core is a corset of firm muscles that encases and protects your 90010 vital organs 90011 and spine around your entire midsection. Keep it active! 90012 90009 90029 3 sets, 12 reps each 90030 (with a nice, intense pause and full exhalation at the point of hamstring contraction).90012 90023 90527 90150 Straight-Leg Bridge Thrusts on Ball 90151 90008 90009 Stabilize feet on ball with straight legs. 90012 90009 Stabilize back of shoulders on mat. 90012 90023 90536 The new course book «Silver and Strong: How to Get Fit After Age 50» is now available. 90010 Click-through 90011 to see how a low-carb lifestyle can transform your body — and your life. You’ll also learn when to do a periodic Cheat Day, or a ‘ReFeed.’ 90008 90009 Center your pelvis, compress your top ribs, and thrust your hips upward with explosive speed as you exhale, contracting your gluteal muscles.90012 90009 Lower your hips back down to the mat slowly as you inhale. 90012 90023 90545 90057 ADVANCED-LEVEL BONUS: Straight-Leg Bridge Kickbacks on Ball for Glutes 90058 90002 This is one of those exercises that looks easy when someone 90029 else 90030 does them. But when you 90010 do them yourself 90011, you find out what an * sskicker they really are. This is an anteroposterior straight-leg exercise 90029. 90030 90003 90008 90009 Feet on the ball, legs straight — but knees are not locked.90012 90009 Press your top ribs in for a super-tight core, then raise your hips and hold. 90012 90023 90002 90563 90215 90003 90008 90009 Pulse at the top. 90012 90009 Then finish off with kicks. 90012 90009 90029 3 sets, 12 reps each. 90030 90012 90023 90002 90029 Thanks to Ákos Farkas for his help with this article. 90030 90003 90150 Additional Sources on Glute Development: 90151 90008 90009 90029 Bodyweight Strength Training Anatomy 90030 by Bret Contreras 90012 90009 90029 The Glute Lab: Strength & Physique Training in San Diego 90030 90012 90023 90002 Follow me on Instagram for fun 90010 exercise ideas 90011 to keep your workouts interesting: 90003 90002 90597 90003 .90000 Weight Training: Exercises, Safety, and More 90001 90002 Building and maintaining muscle is necessary for all of us, especially as we age. And the earlier we start, the better. 90003 90002 According to the American Council on Exercise, most adults lose nearly a half pound of muscle per year starting around age 30, mostly because they are not as active as they were when they were younger. Losing muscle at the same time that metabolism starts to slow down is a recipe for weight gain and the health issues that can accompany it.90003 90002 Building stronger muscles is not just about vanity, either. According to the Mayo Clinic, strength training not only helps with weight control, but also stops bone loss and can even build new bone. 90003 90002 This can reduce the risk of fractures from osteoporosis. It also improves balance and boosts energy levels. 90003 90002 A significant amount of evidence exists to support the overall health benefits of strength training. And there’s been some quite convincing research on the subject recently: 90003 90012 90013 A study published in Cancer Epidemiology Biomarkers and Prevention 90014 suggested that the more muscle men have, the lower their risk of death from cancer.90015 90013 A study published in BMJ 90014 suggested that weight training can improve long-term balance in older adults. 90015 90013 A 2017 study in the Journal of Endocrinology suggested that having muscle can improve insulin sensitivity and glucose tolerance. 90015 90021 90002 The amount of weight you use depends on how many repetitions you’re aiming for. You want to lift enough weight so that the last repetition is really tough and you feel like you could not do one more. Naturally, you’ll need to use a heavier dumbbell for 6 repetitions than you will for 12, even though you’re doing the same exercise.90023 90003 90002 Never lift so much weight that it causes pain. You are better off lifting too little than too much as your body gets used to weight training. Also, unless you are working out with a spotter, use machines with safety stops in place to prevent injury. 90003 90002 The best exercises depend on your goals and how much time you have. You can do one exercise per body part or you can do six. You can do exercises that focus on one muscle group or exercises that work several at the same time.90003 90002 The key is balance. It does not look too good to have a huge chest and a weak back, and it’s also not healthy. When you work on one muscle, make sure you also schedule time to work on the opposing muscle. 90003 90002 All muscles are broken into pairs consisting of an extensor muscle and a flexor muscle. These muscles complement each other and work in opposition to one another, flexing while the other is extending and vice versa. Some muscle pairs relevant to weight training are: 90003 90002 Here’s a workout designed for novices.All it takes is at least two half-hour sessions each week. 90003 90002 For each of the following exercises: 90003 90012 90013 Start with one set of 8 to 12 repetitions (reps) for the first four weeks. When choosing weight, remember that the last 2 or 3 reps should be very difficult. 90015 90013 Increase to 12 to 15 reps for the next four weeks. 90015 90013 When performing 15 reps becomes easy, add a second set of reps (doing the same number of reps per set) or use a heavier weight. 90015 90021 90002 Be sure to take deep breaths while you are doing these exercises.Always exhale during the exertion part (the «lifting» phase) of the move. 90003 90047 Dumbbell chest fly (targets chest) 90048 90012 90013 Lie on your back with support under your head, shoulders, and upper back. 90015 90013 Hold a dumbbell in each hand. (Start with 2 to 5-pound dumbbells.) 90015 90013 Push your arms straight up until your elbows are almost entirely extended, palms facing each other. The weights should be directly above your shoulders. 90015 90013 Inhale and slowly lower your arms out to the side, keeping your elbows slightly bent.90015 90013 Continue to lower your arms until your elbows are slightly below your shoulders. 90015 90013 Pause, exhale, and slowly close your arms back to the starting position. 90015 90021 90047 Dumbbell overhead triceps extension (targets triceps) 90048 90012 90013 Stand with your feet shoulder-width apart. 90015 90013 Hold a dumbbell in each hand with your arms extended overhead. (Start with 2 to 5-pound dumbbells.) 90015 90013 Without moving your elbows, slowly lower the right dumbbell behind your neck, pause, and then lift it to the starting position.90015 90013 Repeat with the left hand. 90015 90021 90047 Dumbbell shoulder press (targets shoulders) 90048 90012 90013 Sit on a chair with back support and put your feet flat on the floor. 90015 90013 Hold a dumbbell in each hand. (Start with 2 to 5-pound dumbbells.) 90015 90013 Bend your arms so the weights lightly rest on your shoulders, palms facing forward. 90015 90013 Push the weights up until your arms are straight, pause, and slowly return to the starting position. 90015 90021 90047 Single-leg squat (targets buttocks, quadriceps, and calves) 90048 90012 90013 Stand with your feet shoulder-width apart and your arms out to the side, raised to shoulder height.90015 90013 Lift your right leg out in front of you and slowly squat down, stopping when you feel like you’re losing your balance. (If you need help balancing, brace yourself by placing one hand on a wall.) 90015 90013 Contract your leg and buttocks muscles to push yourself back to the starting position. 90015 90013 Complete reps, switch legs, and repeat. 90015 90021 90002 People do the exact same routine in the exact same order for years. It can be comforting to master your program, but the problem is that your muscles adapt and get bored — and so will you.90003 90002 Every six to eight weeks, tweak your workout. Change things like the number of sets and reps, rest periods, angles, sequence, and type of equipment. Also keep the following tips in mind for a safer and more effective workout. 90003 90047 Never skip a warm-up 90048 90002 It’s tempting to go straight from the locker room to the bench press, but you’ll be able to lift more if you warm up your muscles with five minutes of aerobic exercise. Also, go easy on your first set of each strength-training exercise.90003 90047 Do not let momentum do the work 90048 90002 When you lift weights too fast, you develop momentum, which can make the exercise too easy on your muscles. People are especially lax on the return phase of a lift: they’ll often hoist the dumbbells up slowly and then let them come crashing down. 90003 90002 To guard against that, take at least two seconds to lift, pause for a second or two at the top of the movement, and take a full two seconds to return the weight to the starting position.90003 90047 Do not hold your breath 90048 90002 People often forget to breathe when they lift. You need as much oxygen as possible when lifting. Holding your breath or taking breaths that are too shallow can increase your blood pressure and zap your energy. Breathe through your mouth rather than your nose. 90003 90002 For most exercises, exhale when you lift or press the weight and inhale when you lower it. For exercises that expand your chest cavity (such as upright or seated rows), it’s more natural to inhale as you lift and exhale as you release.90003 90047 Mix it up 90048 90002 To keep making gains, you must vary your routine every six to eight weeks. For instance, increase the amount of weight you lift (increase by no more than 10 percent at a time), increase the number of repetitions, and reduce the rest time between sets. 90003 90002 How many repetitions are enough? You should be lifting enough weight that the last two or three repetitions are very challenging. For most people that’s in the 12- to 15-pound range. 90003 90002 With a good strength-training routine, you may see results in just a few short weeks.Keep up the effort, and more-defined muscles, better balance, and improved overall health will be the result. 90003.