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We are often asked how to reduce the volume of the hips and what exercises need to be done to reduce the ass and the inside of the thigh

We are often asked how to reduce the volume of the hips and what exercises need to be done to reduce the ass and the inside of the thigh. Therefore, we released a material that will answer all the questions in detail. So, let’s go in order.


  • Genetic predisposition. Some types of figures have either fullness or deposits on the hips.
  • Binge eating. Errors in nutrition primarily affect the appearance.
  • Sedentary lifestyle. Creates an energy surplus, that is, people do not spend as much energy as they get with food.
  • Hormonal features. Postnatal changes, incorrect work of the endocrine system.


The problem can be solved in several ways:

  • Losing weight. Proper nutrition and negative calorie. The disadvantage is that it is impossible to lose weight locally, the whole body loses weight. The second negative point is the loss of muscle mass. When you lose weight without physical exertion, you first lose muscle – and start to look worse.
  • Physical exercises. Improve the figure, restore the energy balance. Allow to work out local zones – that is, you replace the adipose tissue with muscle. Also suitable, if you just want to “pump the ass.”
  • Cosmetology. Various massages, scrubs, wraps and other procedures. Do not solve the problem, give a temporary effect. But you can use it as an additional measure.
  • Surgery. Radical intervention, which can only be used in extreme cases on the advice of doctors – when there is evidence or a threat to health.

Conclusion: the best method is proper nutrition + exercise. Part of the program can be done at home, but with increased loads, it is strongly recommended to work in the gym with a mentor. The coach has extensive experience and profound knowledge of anatomy and physiology.

Move Bar - Motivates you to be active throughout the day by displaying a red move bar after one hour of inactivity. Additional segments light up for every 15 minutes of inactivity. Just walk for a couple of minutes to reset.

To achieve the goal, aerobic loads are needed at least once a week for an hour + functional training at least once a week, at least an hour. Work is necessary until mild pain in the muscles. When it seems that you can not do it anymore, do 2-3 more repetitions on one of the muscle groups that you are working on.

Lose weight only on some part of the body is impossible, but you can work out certain muscle groups – buttocks, quadriceps, hamstrings. There should be very short breaks – rest between approaches should be from 15 to 30 seconds, not more. In this aerobic regime, you need to work out the whole workout.

On video and photos Vera helps our client Dasha Nikolaeva to improve the technique of performing side attacks in the lower block.

You can achieve the result without returning weight only if you approach the problem solution systematically. You can not quit training, having achieved the first improvements. Work should be done in several directions at once, and when the result is achieved, set new goals and continue moving.

Our recommendations can be applied at home. But you need to take into account that working in the gym with a coach is an order of magnitude simpler. The coach monitors the clear implementation of the plan and the results. A fitness club offers additional services that will help in achieving the goals.


The basis of a beautiful figure is proper nutrition. The main goal is to create a caloric deficit. That is, you need to spend more energy than you consume.

  • Start a food journal – here it is necessary to fix what you ate, in what volume, how the ration was changed. Also consider the calories consumed. This is necessary for subsequent analysis and changes.
  • Reduce the number of calories – at least 10% of the normal volume, then reduce to 20%. On average, the deficit should be 500-800 calories per day. Emphasis on the morning meal.
  • Eat breakfast – the first 300 calories consumed in the first hours after awakening.
  • Enter a fractional food – every 2-3 hours to 6 times a day. You do not have to bring yourself to severe hunger – otherwise you will fail.
  • Low-Carb Diet – Scroll 2 days a week, when you reduce carbohydrate intake. You can not completely abandon them – it’s harmful. But the emphasis is on protein food.
  • Eliminate refined sugars and carbohydrates – choose products from whole grains with a shell, cereals with a low glycemic index: pearl barley, buckwheat, brown rice, etc.
  • More vegetables and fruits – fiber and coarse fibers help digestion. Green apples, pomelo, grapefruit, cucumbers, tomatoes, spinach, broccoli and asparagus help to digest proteins.
  • Drink clean water – 1.5-2 liters per day. Or your weight divided by 30, that is, at 60 kilograms, your rate is 2 liters.
  • Lean meat – choose low-fat varieties of meat: poultry, fish, lean red meat.
  • Useful fats are nuts, fish, linseed oil. Exclude margarine and foods with trans fats, limit yourself in animal fats.

These recommendations are suitable for both boys and girls. Of course, losing weight will reduce the volume and reduce the size of the hips, and fat will also leave the back of the thigh. But to create a beautiful figure will allow only physical exercises.


Before you begin to work out the muscles – you need to decide on the type of figure. This will help to understand what to work with first.

There are 5 types of figures:

  • An Apple
  • Hourglass
  • Triangle
  • Rectangle
  • Inverted Triangle
  • Hourglass, eight, guitar

Type of figure, when a woman has a volume of shoulders and hips roughly equal. The waist is clearly delineated. The figure is beautiful and proportional.

As a rule, fat is deposited on the chest and on the hips. That is, the proportionality and waist are preserved. But it is not uncommon for a large part to be deposited from below and “ears” are formed – surpluses that hang ugly on the hips.

For this type of figure it is recommended to combine strength exercises with cardio training. Usually it is enough to practice 2 times a week for 25-30 minutes. The program is worked out for 10 weeks, then it needs to be changed.


Also, such a figure is called a square, a banana, a slender column. Here the hips and chest are equal in volume, and the waist is weakly expressed. This addition is considered athletic and athletic. Surplus weight is deposited around the abdomen, forming a “lifebuoy”.

Cardio it is necessary to reduce to a minimum. Use only a stepper. The waist is created with the help of exercises on the muscles of the press and hula-hoop. Careful attention should be paid to working with weights and proper nutrition.

Training should be short and intense. Each group of muscles should be loaded once a week. Attention – to strength training: bench press lying, bench press, squats and thrust of the upper block. Use 6-8 reps to gain muscle mass.

Pear, triangle, spoon, trapezoid, A-shaped figure

Characterized by round, lush hips, wider than the shoulders. In this case, a narrow waist and a flat stomach. Chest more often flat, or miniature. With this type of figure to exhaust yourself with diets – it is useless, the distribution of mass remains at any weight.

With the “pear” figure, you need to work first of all on the upper part – that is, work on beautiful hands. Recommended exercises to increase the coverage of the shoulders and back. With excess weight will help to cope cardio-activities in the form of walking, treadmill and swimming.

Training with burdening should be done at a moderate or weak pace. The press of dumbbells will approach, divorce in the parties, pull-ups and draft of the top block will approach. It takes 6-8 repetitions of each exercise.

We also recommend squats at a moderate pace, lunges and extension of legs on the simulator. For a better effect, combine exercises in supersets – long series of repetitions (10-15 repetitions).

Inverted triangle, carrot, T-shape

This type of figure has narrow hips and broad shoulders. Often the legs are longer and slender than others. With such a figure, you do not need to reduce your hips. On the contrary, they try to increase their volume in order to balance the wide top.

Apple, circle, oval

This type of figure has the most prominent abdomen and waist. Hips and legs can be relatively thin at the same time. This type is characterized by the same width of the shoulders and hips, a tendency to fullness.

Girls with this type of figure need constant cardio training. Suitable stepper or treadmill. You should focus on the development of the legs – strength training is suitable for this. For the formation of the waist, a hoop and press exercises are suitable. Also recommended squats and presses with legs with 6-8 repetitions.


First of all, aerobic workouts are useful – light exercises that should be repeated for a long time. Aerobic they are called because the work of muscles uses the energy of chemical reactions with oxygen. A characteristic difference is the work on endurance and the allocation of sweat.

Such trainings are good because they do not require special preparation. To aerobic loads are:

All kinds of aerobics. Swimming in swimming pools and reservoirs. Walking, walking, running. Skiing, skating. Riding a bicycle, a stationary bike. Jumping with a skipping rope. Home simulators – ellipsoid, stepper, treadmill and others.

You must give at least 1 hour per week for training. It’s 2-3 days a week for 20-30 minutes. Such a volume can be easily carried out, not particularly straining.

Exercises with dumbbells

The falls.

Stand up straight, legs shoulder-width apart, slight deflection in the lower back. Knees slightly bent, dumbbells in the hands. A wide step forward with the transfer of the center of gravity forward to the exposed leg. Then sit down on the same foot. The trunk needs to be held straight, not falling on its side.

Hold your breath and lean on your front foot. Climb out of the squat. Attach the rear leg to the jogging. Repeat the attack with the other leg. Do 2-3 sets of 10-12 repetitions.

Thrust dumbbell on 1 foot.

Take dumbbells in your hands. Stand on 1 foot, leaning on the toe, another take a little back. Keep your back straight. Lean to the floor and take your right leg, squeezing the buttocks of your left foot. Do 2 sets of 12-15 repetitions.

Body lifts lying on the ball.

Lie on the ball, resting your head, shoulders and neck. Knees slightly bent. Lower the body by cutting the hips. The ball thus remains motionless. Again lift legs up to formation of a straight line, having compressed a breech. Do 10-15 repetitions in 2-3 sets.

Exercises to reduce the external side of the thighs

These exercises will help to remove the “ears” on the hips. Thickening on the upper part of the thighs is also called “riding breeches”.

Stand upright, hands along the trunk. Run the legs with your legs out and in. Alternately, 25 mahov each foot.

Just stand straight straight for 25 circular movements with each foot.

Stand, bend your right foot in the knee. Take her to the right and put her foot. Repeat with the left foot. Then vice versa. First, take the bent knee to the side, then forward and back to its original position.

Exercises to reduce the inside of the thigh

Classic “scissors” – performed lying on the back. Raise your legs 30 centimeters from the floor and cross them intensely in mahas, as if you cut the air with scissors. 10 repetitions of 3 approaches with minimal interruptions.

“Frog” – lying on his back, hands along the trunk. Legs raise up to the formation of an angle. Heels together, socks as much as possible. Slowly bend your knees, not taking off your heels.

Straighten your legs and strain your muscles. 10 repetitions in 3 approaches.

Squeezing the ball – you need a small, elastic ball. Lay down on the floor, hands along the trunk. Raise the pelvis and retract the abdomen. The trunk should form a flat bar. In this case, you need to tightly squeeze the ball with your knees. Lead time is 60 seconds, do 5 repetitions.

Reduction of hips by 10 cm per month

Stand up – heels together, socks apart.

Raise the right leg and stretch it as far as possible, then back and to the side.

At maximum, hold your foot for 10 seconds.

You need at least 5 minutes of exercise a day. You will see the result in a month. With due diligence for 2 months, you can reduce the volume by 20 cm.

Hip reduction for the week

Quickly reduce the amount of hips (per week) will help the T-TAPP system. It was created by Teresa Tapp, a sports physiologist and trainer with great experience. This is the fastest way to “dry lashes”, and you can do it at home.

To work on the buttocks recommend the following exercises:

  • Stand up. The legs are shoulder width apart, arms stretched above the head. Squat as low as possible. Lean, while the hands should continue their back. 8 repetitions in 3 approaches.
  • We stand on the left foot and pull the right knee to the chest towards the left shoulder. We lower and raise again at an angle of 90 degrees. We change the leg and alternate. 6 repetitions in 3 approaches.
  • Lying on the floor, we raise our legs. Alternately bend your knees. We spread our legs to the sides. 3 sets of 8 reps.

Return of the form after delivery

Changes in the hormonal background lead to the fact that after pregnancy, many women lose shape. Young mothers want to make their legs slim, and not to pump up muscles. We advise the exercise:

  • Legs together, arms around the waist. We make 10 attacks with each foot. A few days later, we increase the load using dumbbells.
  • At each attack, a small delay should be made. Hands with dumbbells to spread aside. During the delay, perform 4 tilts with the whole body.
  • The exercise ends with a fixation when tilting when dropping into the score 8. Repeat with the other leg.

Exercises to reduce buttocks

We offer excellent exercises that will quickly reduce the buttocks and strengthen the calves:

  • Stand on your toes and go forward in small steps. There should be a minimum of 70 steps. And the legs should remain straight.


Waves feet.Get on your knees, hands on the floor. We perform a series of swords with each leg. We can not straighten our legs. The muscles of the buttocks and thighs should strain. We perform 30 mahov each foot.

Squats.We stand, straighten our back. Legs shoulder width apart. Blades are brought together, we strain the abdominal muscles. Squat on the breath until the legs form a right angle. We remove the pelvis as if we were going to sit on a chair. On exhalation we return to the starting position. 3 approaches 15 times each.

Exercises on the rug.Laying our backs on the rug. Palms to unfold and lay under the buttocks. Legs are straight. On inhalation we raise a straight leg. Hold for a few seconds. We lower on exhalation. 30 repetitions with each leg.


With proper nutrition, you can only lose weight. And to reduce the hips without exercise will have to resort to cosmetology or medicine.

They are held in cosmetology salons and clinics.



It helps to increase blood flow in necessary areas, to remove excess fluid, to accelerate metabolism. To get the effect you need to complete a complete course, which includes 15-20 procedures. Massage should be done by a specialist with education, since technique is very important here.


The problem areas are covered with a compound and wrapped with a food film. They use: seaweed, extracts of herbs, chocolate, honey, etc. Duration – from 45 minutes to an hour. Then take a shower.


The scrub is rubbed directly into the problem parts of the legs. Good reviews – about coffee scrub and blue clay. You can also use special cosmetic products. Before using it is necessary to consult with the cosmetician.


Liposuction and reduction of skin volume after a sharp weight loss are used in cases when other methods of results can not be achieved. The volume and degree of correction is determined by the doctor. The lift is carried out under general anesthesia for 2-6 hours. However, afterwards there is a big drawback – scars and scars.


If you want to reduce the volume of your legs – we definitely recommend working in the gym and proper nutrition. This will form a beautiful figure. Address to our trainers – they conduct group and individual lessons.

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