Many women’s training programs are oriented and focused on the butt and legs, and are related to the type of female that gains weight.
It’s hilarious but it’s also true, that every time you eat that extra cookie, it goes directly to your hips.
That’s why we’ve created a list of exercises that will help you get rid of the fat layer on your buttocks and legs, and no matter how challenging this exercise package is, we know there’s nothing stopping you on the way to your goal.
These exercises are not demanding in terms of spacing you can do
them on a daily bases, but don’t forget to stretch your muscles after training to avoid pain.
Follow these simple exercises:
1. Jump Squats
First you need to stand with your feet shoulder-width apart and then start by doing a regular squat.
And next engage your core and jump up explosively. So, when you land, land as quietly as possible, which requires control, lower your body back into the squat position. And that’s one rep.
2. Frog Hops
You need to stand with your hands behind your head. Then squat down keeping your torso upright and your head up, so this will be your starting position. Then you need to jump forward several feet.
Avoid jumping unnecessarily high. And then as your feet contact the ground, you need to absorb the impact through your legs. And then jump again.
3. Knee Push-Ups
First you need to start in the same position as a push-up. Then keep your knees in contact with the floor as you press up, lifting your upper body and keeping your knees on the floor reduces the total weight you need to lift to complete the motion. And you still retaining many of the push-up’s
4. Glute Kickback
First kneel on the floor or an exercise ma. Then bend at the waist with your arms extended in front of you (perpendicular to the torso) in order to get into a kneeling push-up position.
But your arms need to be spaced at shoulder width. Also your head should be looking forward and the bend of the knees should create a 90-degree angle between the hamstrings and the calves, so this will be your
Then as you exhale, lift up your right leg until the hamstrings are in line with the back. You need to maintain the 90-degree angle bend and contract the glutes throughout this movement.
Then you need to hold the contraction at the top for a second. Next you need to go back to the initial position s you inhale. And now repeat with the left leg.
Tip: You need to know that at the end of the movement the upper leg should be parallel to the floor while the calf should be perpendicular to it.
To do this exercise first you need to begin in a squat position with hands on the floor in front of you.
Then you need to kick your feet back to a pushup position and immediately return your feet to the squat position. You need to leap up as high as possible from the squat position.
6. Up-Down Plank
Begin this exercise in a full plank. First you need to lower your right elbow to the mat and then your left, coming into an elbow plank. And then put your right hand on the mat, and straighten your right elbow and you need to do the same on the left to return to a full plank.
7. Swimming Pilates
You need to lie on your stomach with the legs straight and together and keeping your shoulder blades settled in your back. And your shoulders need to be away from your ears, so stretch your arms straight overhead.
Then pull your abs in so that you lift your belly button up away from the floor. Next reaching out from center, you need to extend your arms and legs so far in opposite directions.
That’s when they naturally come up off the floor and at the same time, get so much length in your spine that your head moves up off the mat as an extension of the reach of your spine.
8. Backside-Boosting Lunge
You need to start from standing. Then you need to step your left leg behind you and to the right so your thighs cross. You need to bend both knees as if you were curtsying. Also you need to make sure your front knee is aligned with your front ankle. Then you need to return to standing, and switch
sides to complete one rep.
Source: Female Fit Body