The area of ​​the buttocks is often the zone of "attack" of fat deposits. This is because 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 10 most effective exercises for the buttocks at home for women and girls is aimed at tightening the muscles of priests, legs and lasers and also speed up the process of burning fat. Most often it is not so difficult to choose the time

The number of exercises for each exercise is individual. Choose the number of repetitions, which is comfortable for you. With a 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, over which you have worked hard - this is normal! But the pain in the joints most often indicates that you have violated the technique of performing the exercise, and the main load has fallen on the joints, and not on the muscles. So, let's go!

READ MORE: The wall workout can totally transform your body

#1. Squats

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#2. Donkey Kicks

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READ MORE: The 28-day shrink your stomach challenge

#3. Plank

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#4. Glute Bridge

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#5. Lunge

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#6. Swimming

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#7. Dumbbell Deadlift

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#8. Step-Up

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#9. Plank Leg Raises

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#10. Boody Pushups

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Credit: BetterMe

READ MORE: 10 minute workout that can slim down your thighs

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