Many training programs for women are oriented and focused on the glutes and legs, and are related to the type of woman who gains weight.
It’s hilarious, but it’s also true, that every time you eat that extra cookie, it goes straight to your hips.
That’s why we have created a list of exercises that will help you get rid of the layer of fat on your buttocks and legs, and no matter how demanding this exercise package is, we know that there is nothing that will stop you on the path to your goal.
These exercises are not demanding and you can do them daily, but don’t forget to stretch your muscles after training to avoid soreness.
Follow these simple exercises:
1. JUMP SQUATS
Start standing, with your feet together, arms bent and hands clasped behind your head.
Jump with your feet out and when you land, squat down immediately, keeping your arms where they are.
Extend your legs and jump your feet back to the starting position, and immediately jump out again.
Complete 3 sets of 12 repetitions.
2. JUMPING FROG
You have to stand with your arms facing the ground.
Next, squat down, keeping your torso upright and your head raised. This will be your starting position.
Next, you have to jump up as much as you can.
When your feet come into contact with the ground, you have to absorb the impact with your legs. And then jump again.
Perform between 10 and 15 jumps.
3. KNEE BENDS
First you have to start in the same position as a push-up. Next, keep only your knees in contact with the ground as you press up, lifting your upper body.
Go down to the starting position, that will be one repetition.
Perform between 10 and 15 repetitions.
4. DONKEY KICK
Start on all fours on a yoga mat. Make sure your knees are below your hips and your hands are below your shoulders. Place your spine in a neutral position and draw your shoulder blades down and back.
Inhale.
Exhale. Keeping your knee bent, release and raise your right leg until your thigh is in line with your spine, making sure your foot remains flexed.
Inhale. Lower your right leg to return to the starting position, but without resting your knee on the mat.
Complete 10 repetitions on the same side, before repeating the remaining repetitions on the other side.
5. BURPEE
Stand with your feet hip-width apart and your arms at your sides.
Lower yourself into a squatting position with your hands resting on the floor in front of you.
Push your legs back to the push-up position and lower your chest to the floor.
Return to position two, pushing both feet forward to return to the squatting position.
Jump and raise both hands above your head.
Do 10 repetitions.
6. UP-DOWN PLANK
Start this exercise in a full plank.
Then you have to put your right forearm on the mat and then the left, reaching a plank with your elbow.
Then put your right hand on the mat, and straighten your right elbow.
Do the same with the left arm to return to a full plank.
Do 10 repetitions.
7. PILATES SWIMMING
You have to lie face down with your legs straight and together.
Stretch your arms straight above your head.
Next, she contracts her abs, and tries to support you only with the abdominal area.
At the same time he raises his right arm and left leg, while you lower his left arm and right leg.
Then do the opposite; She raises her left arm and right leg, while lowering her right arm and left leg. You will have completed one repetition.
Do 10 repetitions.
8. LUNGE WITH REVERENCE
Stand with your feet shoulder-width apart and your arms at your sides.
Putting your weight on your right foot, step back and pivot with your left foot – almost as if you were bowing – allowing your arms to be placed in front of you in a comfortable position. Make sure your chest stays straight.
Begin to stretch your right leg, pushing up through the heel and returning your left foot to the starting position.
Do 10 repetitions on each side.
