How to remove fat from thighs and buttocks. Short home workout

Slim, toned legs are the dream of many, especially in the season of shorts and skirts. To achieve the perfect figure is not easy, but still possible, if you make an effort.

fitness trainer, master of sports in fitness and bodybuilding

The complex is suitable for both drying and pumping buttocks and thighs. The result depends on the nutrition, so tailor it to your goal.

This is an interval complex, but the time of work and rest will vary depending on the complexity of the exercises. The higher the difficulty – the longer the rest.

Perform the exercise for 40 seconds and then rest for 20 seconds.

Point squats, or spring squats

• Stand with your feet shoulder-width apart.
• As you inhale, perform a squat, hold the position, and then squat slightly lower.
• Stand up on the exhale.

Perform the exercise for 35 seconds and then rest for 25 seconds.

Explosive squats

• Stand with your feet shoulder width apart.
• Perform a squat on the inhale.
• On the exhale, jump up with force.

Perform the exercise for 30 seconds and then rest for 30 seconds.

Chair

• Stand with your feet shoulder width apart.
• Perform a squat, lock yourself in this position.
• Remember to breathe.

Perform the exercise for 20 seconds and then rest for 40 seconds.

Do one more approach – repeat all types of squats and move on to the second part of the workout.

Izpadi

• Step your right leg back, not far away – about one step.
• Make sure there is no tipping of the pelvis.
• As you inhale, lower yourself down.
• On the exhale, stand up, slightly forward.

Perform the exercise for 40 seconds and then rest for 20 seconds.

Swing lunge

• Step your right leg back.
• As you inhale, lower your pelvis down.
• Stand up and pull the bent right leg to your chest.
• Move your arms asymmetrically with your legs.

Perform the exercise for 35 seconds and then rest for 25 seconds.

Lunge with a hop

• Step your right leg back.
• As you inhale, lower your pelvis downward.
• Stand up and lift the bent right leg to your chest as you exhale.
• At the top point, perform a hop.
• The arms move asymmetrically with the legs.

Perform the exercise for 30 seconds and then rest for 30 seconds.

Static lunge

• Step your right leg back.
• Lower yourself down and lock the position.
• Do not forget about breathing.

Perform the exercise for 20 seconds and then rest for 40 seconds.