Many women’s fitness regimens focus on the buttocks and legs and are designed for the type of woman who gains weight.
It’s funny, but the truth is that for every extra cookie you eat goes straight to your hips.
Therefore, we have compiled a set of exercises to help you reduce the layer of fat on your buttocks and legs, and we are confident that nothing can stand in your way of achieving your goal, no matter how challenging this workout package may be.
These are not time-consuming exercises, but you should do them frequently; just make sure to stretch out your muscles afterward to prevent soreness.
Follow these easy steps:
JUMP SQUATS
To begin, squat normally with your feet shoulder-width apart.
Then, engage your core and quickly jump up. As you land, attempt to land as lightly as possible while maintaining control, and then return to a squat position. And that’s one rep.
FROG HOPS
You have to stand with your hands behind your head. To begin, crouch down, keeping your body upright and your head up. Then you must leap forward numerous feet.
Don’t make unnecessary high jumps. Then, when your feet hit the ground, your legs have to take the force of the impact. Then take another leap.
KNEE PUSH-UPS
To begin, get into the same position as you would for a push-up. Then, as you press up, keep your knees flat on the floor. By keeping your knees on the ground as you lift your upper body, you can reduce the amount of weight you need to move. You can still reap many of the benefits of the push-up.
GLUTE KICKBACK
First, kneel on the floor or an exercise mat. Then, in a kneeling push-up position, bend at the waist and extend your arms in front of you (perpendicular to the body).
Your arms, however, must be shoulder width apart. This will be your starting posture, with your head forward and your legs bowed to produce a 90-degree angle between your hamstrings and calves.
Exhale and raise your right leg until your hamstrings are parallel to your back. You need to maintain a 90-degree bend and squeeze your glutes throughout this exercise.
The contraction must then be held for a second at the peak. You must then return to your original position while inhaling. Repeat the process with your left leg.
Tip: At the finish of the movement, the upper leg should be parallel to the floor, while the calf should be perpendicular to it.
BURPEE
Begin this exercise by squatting with your hands on the floor in front of you.
Then, immediately return to a squat position by kicking your feet back into a pushup stance. You must leap as high as possible from a squat stance.
UP-DOWN PLANK
Begin by doing a full plank. Begin with lowering your right elbow to the mat, then your left, to form an elbow plank. To get back to a full plank, put your right hand on the mat and straighten your right elbow. Do the same with your left hand and elbow.
SWIMMING PILATES:
Your legs should be straight and together, and your shoulder blades should be firmly planted in your back. Stretch your arms straight above your head to keep your shoulders away from your ears.
Then contract your abs until your belly button is elevated off the floor. Then, reaching out from the center, extend your arms and legs in opposite directions.
That’s when they naturally lift off the floor, and at the same time, your spine lengthens so that your head lifts off the mat as an extension of your spine’s reach.
BACKSIDE-BOOSTING LUNGE
To begin, you should stand. Then, with your left leg behind you and to the right, cross your thighs. You must bow both knees as if you were curtsying. Check that your front knee and ankle are both aligned. To complete one rep, return to a standing position and switch sides.
