How to lose weight quickly in Lyashko and butt through exercise and diet

It is impossible to lose weight in a certain place, but you can do special exercises aimed at strengthening specific body parts, e.g., thighs and butt. If you combine them with diet, excess weight will go away very quickly. What to eat and what exercises to perform to reduce thighs and priests? The following to lose weight at home.

What to do to in a week lost weight hips and butt

Girl measures the size of your hips

The first thing that must be done for weight loss thighs with booty is to review their food, because food directly affects the body. Only it is impossible to choose a diet that will act on one part of the body: proper nutrition contributes to weight loss in General. To cope with the problem of how to lose weight in thighs and buttocks, you also need to do exercises that will strengthen and tighten the muscles of the thighs with booty.

Ways to fast weight loss

Among the ways to fast weight loss in thighs and buttocks are 2 essential is diet and sport. First, you need to change your diet, refusing from harmful products. Instead, they need to include plenty of vegetables, fruits and lean meat. The main to weight loss in the buttocks the hips is the lack of hunger – this can be achieved with a hearty Breakfast for which it is better to choose slow carbohydrates, such as porridge or cereal. As lunch must be protein, contained in meat, and for a light dinner, more suitable fiber, eat vegetables in any form.

Proper nutrition and drinking regime

How to lose weight in thighs and buttocks? The first major step is nutrition. To reduce the volume of thighs, you should avoid such harmful to figure products:

  • alcoholic beverages;
  • strong coffee;
  • sweet, flour products;
  • yeast bread;
  • fast food, chips, crackers;
  • mayonnaise, sauce, ketchup;
  • semi-finished products;
  • butter;
  • meats;
  • carbonated water.

Vegetables and fruits for a slim figure

Slimming thighs with booty need to add more milk products, lean meat or fish, vegetables, fruit. It is recommended to be careful while eating grapes or bananas, because they are very caloric for diet. In addition, an important component of losing weight thighs is pure water, which is a day you need to consume at least 8 glasses. Only this does not include tea or other beverages.

Sample menu for the week:


Second Breakfast


Afternoon tea



Vegetable salad

Boiled potato

Portion fish for a couple



Grilled steak

2 tomatoes

Some corn

Yogurt diet

Portion of flakes

Vegetable stew

Salmon steam

Herbal tea


Toast of black bread

Cottage cheese pasta with herbs

A glass of milk

Low-fat yogurt

Soup with low-fat broth

Portion of boiled beef

A glass of juice


Fish, vegetable casserole

Broth hips


Oatmeal with fruit

Low-fat yogurt

Cottage cheese casserole

Steam cutlets with carrot salad

Grain bread

A glass of vegetable juice

Soup vegetarian

Vegetable salad

A piece of bread


Boiled egg

Portion of buckwheat

A glass of milk

Cheese with honey

Chicken noodle soup

Fish cutlet

A slice of bread

Gratin of broccoli and cauliflower

Baked chicken with vegetable salad


Millet porridge

A Cup of yogurt or milk



Potato soup with herring

Hedgehogs for a couple


A serving of rice porridge

Lazy cabbage rolls

Salad of radishes, cucumbers and celery


Barley porridge



Portion of buckwheat

Soup with meatballs and spinach

A slice of bread

Salad from apples with cabbage

Fish cakes on a few



Scrambled eggs

Toast whole wheat



Solyanka with bread

Meatballs with mashed potatoes

Cucumber salad with sour cream

Steamed vegetables


A glass of water

Physical activity

To remove fat on the hips with booty, to add to the healthy diet physical activity, and regular. The first result will appear after a week if given charge at least half an hour daily. As material for the construction of the muscles on the thighs and buttocks need protein, which is in cocktails energy diet. Judging by the reviews, using them after a workout, you saturate the body with nutrients – 2 main vitamins and 11 minerals. In addition, the feeling of hunger for a long time does not appear.

The girl is Jogging for weight loss

Wraps and massage

To speed up the slimming of the thighs with a booty, you can use the beauty treatments. The first is the massage: the first step is to heat the skin of the thighs and ass stroking, a good use for this blend of essential oils, citrus is better. Then pinch or even make a cupping massage using special cans, which are sold in the pharmacy. Then take a cold shower and calm the skin moisturizer. There is a more lengthy procedure for slimming your thighs with booty – wrap:

  1. Dilute with water vinegar in the proportions 1:1, apply on the thigh, butt and wrap with cling film. Cuddle up with a blanket for half an hour, then rinse with warm water.
  2. Mix the clay with water to the consistency of sour cream, squeeze a little lemon or orange oil. Spread the mixture over the thighs, wrap the foil. Then cover with blankets. After half an hour rinse your thighs with warm water.

Effective exercises for women

A woman performs an exercise ball for weight loss

Woman slimming thighs with booty and getting in good shape is recommended to perform 20-30 repetitions in 3 sets of the following exercises:

  1. Squats. Stand with your feet shoulder-width apart, keep your back straight. Slowly lower yourself until thighs parallel to the floor, look at it forward and down pull the hands in front of him.
  2. A pair of scissors. Lying on your back, raise your legs and then slowly spread them to the sides.
  3. Attacks. Stand up straight, then alternately do each leg lunge forward, bending them at the knee to a right angle and transferring them to the center of gravity.

Girl performs yoga exercises with a barbell

A set of exercises for men

Difference charge for men is that they need to maintain or even increase muscle mass on the thighs. To get pumped up legs, it is better to use the following exercises:

  1. Abduction feet to the side. Take the rubber band damper, secure it on one leg, the other step for fixing. Supporting leg slightly bend and the other tear off the floor and pull it as high as possible, hold this position for a few seconds.
  2. «Pistol». You need to stand upright to the side of the chair, lean on his arm. Squat on the leg that is closest to the chair, and another pull forward. Get up, leaning on the back of a chair.

Video: how to get rid of thick thighs and ass teen