Training to Reduce Fat Accumulation on Thighs and Hips

Main Muscles Affected

• Legs
• Buttocks
• abdominal
• Arms
• pectoral
• Back

Workout Difficulty

Easy

The pads on the outer part of the thigh, also known as "culotte de cheval", are a form of cellulite that occurs with accumulations of fat in the lateral part of the leg and under the buttock. To reduce this adipose accumulation it is good to combine proper nutrition in synergy with physical activity, massages and self massages. Poor circulation favors the formation of cellulite, therefore, to improve its disposal, it is necessary to stimulate the muscles of both the upper and lower part of the body. In this video, a series of exercises are proposed that specifically touch the muscles of the lateral part of the leg and lower gluteus which, combined with the tension of the elastic band, will allow you to achieve excellent results.

NOTE:

• Level: 2
• Equipment: mat, elastic band
• 22 exercises (1 round)
• 10/20 repetitions break of 30 "between one exercise and another
• 1 "30" break between rounds
• Perform 2 rounds every other day or 1 every day

EXERCISES:

1. ON ONE SIDE OPENING OF THE FOLDED UPPER LEG - ELASTIBAND RESISTANCE IN THE ANKLES
2. BUTTERFLY
3. PLANK WITH DX LEG LIFT-ELASTIBAND RESISTANCE IN THE ANKLES
4. HIGH LEG CRUNCH - ELASTIBAND RESISTANCE IN THE ANKLES
5. ON ONE SIDE OPENING OF THE FOLDED UPPER LEG WITH RAISING THE BASIN FROM THE GROUND - ELASTIBAND RESISTANCE IN THE ANKLES
6. PUSH UP-ELASTIBAND RESISTANCE IN THE ANKLES
7. PLANK WITH LEFT LEG LIFT-ELASTIBAND RESISTANCE IN THE ANKLES
8. HIGH-RESISTANCE LEG CRUNCH ELASTIBAND IN THE ANKLES
9. ON ONE SIDE OPENING OF THE UPPER LEG IN A DIAGONAL POSITION - ELASTIBAND RESISTANCE IN THE ANKLES
10. DIP A TERRA
11. BRIDGE PLANK - ELASTIBAND RESISTANCE IN THE ANKLES
12. HIGH-RESISTANCE LEG CRUNCH ELASTIBAND IN THE ANKLES
13. ON ONE SIDE FORWARD STOCKS WITH FOLDED UPPER LEG - ELASTIBAND RESISTANCE IN THE ANKLES
14. SQUEEZED CHEST
15. PLANK-ELASTIBAND RESISTANCE IN THE ANKLES
16. HIGH-RESISTANCE LEG CRUNCH ELASTIBAND IN THE ANKLES
17. LATERAL LEG OPENING IN PRONE-RESISTANCE POSITION ELASTIBAND IN THE ANKLES
18. LEG OPENING ON THE SIDE IN PRONE POSITION - ELASTIBAND RESISTANCE IN THE ANKLES
19. ARM OPENING ON THE SIDE - ELASTIBAND RESISTANCE BETWEEN WRISTS
20. PLANK
21. VERTICAL BICYCLE
22. STRETCHING.