The area of the buttocks is often the zone of "attack" of fat deposits. This part of the body, as a rule, is the least exposed to physical stress. For this reason, the lymph drainage is broken, fat deposits appear, which can be handled only by using several methods in the complex at once.

A special set of the exercises for the buttocks is aimed at tightening the muscles of legs and lasers and also speed up the process of burning fat. Most often it is not so difficult to spend some time on exercising on the way to a slender figure. The set that we suggest you to stick to is not time consuming at all.

The number of exercises is individual. Choose the number of repetitions, which is comfortable for you. With correctly calculated load, after performing a set of exercises for tightening the buttocks and thighs, there should be a feeling of pleasant fatigue. The next day there may be a pain in the muscles,which means you have worked properly. Don’t worry, this is normal! But the pain in the joints most often indicates that you have violated the technique of completing the exercise, and the main load has fallen on the joints, and not on the muscles. So, let's go! We dare you to take a challenge and workout for the next 30 days. Don’t forget to give us a feedback on your results in 30 days!

READ MORE: 7-minute intense HIIT workout to tone whole body

#1. Jump Squat

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Credit: BetterMe

#2. Frog Squat

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Credit: BetterMe

READ MORE: The advanced 7-minute workout that target your full body

#3. Curtsy Lunge

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Credit: BetterMe

#4. In & Out Squat

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Credit: BetterMe

#5. Bridge

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Credit: BetterMe

#6. Donkey Kick

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Credit: BetterMe

#7. Glute Kickback

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Credit: BetterMe

#8. Plank Leg Lift

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Credit: BetterMe

READ MORE: These effective exercises help you tighten your butt and tone abs

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