Exercises for breeches will not only facilitate the burning of fat from the outer parts of the thighs, but also make the skin firmer and reduce cellulite. The effects of training can be seen after 2-3 weeks of exercise, provided that you combine them with cardio training and a proper diet. See an example training for getting rid of breeches on the thighs.

Exercise for breechesshould engage the muscles of the thighs and buttocks, mainly those located on the outside of the body. It is in these areas that the most fatty tissue is deposited, creating the effect of protruding "buns". Training for breeches will help you burn fat from the outer part of your thighs faster, make the skin firmer and strengthen your buttock muscles.

Exercises for breeches - how to get the best results?

Slender, modeled thighs, smooth, elastic skin without cellulite and firm buttocks - you can achieve this effect, but only if you are consistent and conscientious. Remember that change depends not only on exercise - it also matters what you eat and whether you are active on a daily basis.

First of all: regularity of training . Exercise at least 2 times a week, preferably 3. Do not get discouraged too quickly, because often only after a month you will see clear effects.

Second: diet . The diet has a huge impact on the results of training. Limit fatty, fried foods, processed foods, and sugar. Follow the rules of the diet for slim legs. You can also use an anti-cellulite diet.

Third: cardio training . Aerobics stimulate the metabolism by accelerating fat burning. Exercise on training-free days such as using a stationary bike, stepper, jogging or walking with poles.

Watch the training reducing sagging skin on the thighs and exercise with trainer Kasia Wanat

Exercises for breeches - training rules

Exercise 3 times a week (beginners can start with 2 trainings and increase their frequency after approx. 3 weeks). Never train day after day - muscles need time to recover, so it is advisable to take at least a day's break. On non-training days, exercise aerobics for a minimum of 30 minutes.

Remember to warm up for 5-10 minutes before each workout. Rest for 60 seconds between sets. Good after trainingstretch your muscles, especially your legs.

1. Breeches exercises: sumo squats

Stand with your feet apart - feet should be much wider than hip width apart. Bend your legs at the knees, push your buttocks out and do a squat. Don't descend too low - just leave a 90-degree angle between your calf and thigh. You can put your hands together in front of you to improve your balance. Remember that the movement should be from the hips (in the initial phase you push your buttocks back and then do the squat). The knees should not extend in front of the toes. Do 20 repetitions.

2. Exercises for breeches: raising the leg to the side while lying down

Lie on your side with your whole body in a straight line. You can lean on your forearm or place your head and arm on the floor. Raise one leg up to an angle of approximately 60-70 degrees. Do not tilt your leg and try not to bend it. Do 20 repetitions on each side.

3. Breeches Exercises: Side Kicks

Go to a propped kneeling, resting on your hands. There should be a right angle between the thigh and calf. One leg - constantly flexed, without straightening! - raise to the side (calf should be parallel to the body). Then straighten your knee with a kick to the side. Keeping your leg elevated, do 20 kicks and then repeat the exercise the same number of times on the other side.

4. Exercises for breeches: board with a leg lift

The exercise is similar to the second, but slightly more difficult because it also engages the muscles of the arms and abdomen. Make the plank sideways - to do this, lie on your side in a straight line, rest your torso on your forearm and lift your hips up from this position. Hips together with the whole body should be in line. Then lift your straightened leg up - the foot should be level with your head. Do 10 raises on both sides.

5. Breeches Exercises: Pulling Your Knees To Your Chest

Lie on your side in a straight line again. Bend the outer leg and bring the knee to your chest. Come back to the starting position by straightening your leg. Make sure that your leg is parallel to the ground at all times. Do 15 repetitions right and left.

6. Exercises for breeches: raising legs in the dog's position head down

Sit on your heels, put your torso on your thighs, stretch your arms firmly in front of you. Then, from this position, go to the kneeling position and immediately smoothly lift your hips up straightening your legs and arms. Your body should form an inverted V shape. Make sure your head is between your shoulders. In this position, begin to liftstraightened leg up so that it forms a straight line with the whole body. Do 15 repetitions on each side.

7. Exercises for breeches: raising the leg to the side while standing

Stand sideways to a piece of furniture such as a chair, table, etc. Hold on to it with one hand for balance. Raise the opposite leg high to the side and then lower it. Do 20 rhythmic repetitions on one leg and the other.

Category:

Thighs and buttocks