Women often tend to store fat in unsightly areas such as buttocks, thighs or saddlebags. Generally linked to hormones, these fatty deposits cause inflammation that gives the skin a puffy appearance, more commonly known as orange peel or cellulite. The thigh abdo buttocks weight training program has been designed to allow you to reduce storage on these body partsin order to find a refined and more harmonious silhouette.


Principles of training to slim thighs

What to remember from the women’s abdo buttocks and thighs program:

  • Training ratio: 50% cardio / 50% bodybuilding
  • Exercises: 40% isolation / 60% basic
  • Charges: Moderate loads
  • Sessions: 4 sessions per week (including 2 cardio)
  • Training time: 1h10 maximum

What exercises to strengthen and refine the thighs and glutes?

This women’s gym program thigh abs buttocks, target of course the thighs and gluteal muscles, without forgetting the abdominals. It is based on training that combines both cardio sessions and weight training sessions. With this mix of exercises, for the abs and the glutes you maximize the loss of fat mass and localized cellulite by stimulating the hormonal response.

Warming up

Before each session, you must take the time towarm up your muscles and joints. As part of this thighs-abs-glutes program, you will focus on:

  • 5 min of cardio (treadmill, elliptical, bike, etc.)

Cardio workout

As part of this thighs abs glutes workout program, you will need to do 50% cardio exercises. Indeed, to promote fat loss, cardio activities are very beneficial. They cause a high energy expenditure and mobilize fat reserves and are anti-cellulite. Moreover the fact of practicing cardiovascular activity increases your metabolism, even after exercise. For this program, you can choose to go for running, outdoors or on a treadmill, the elliptical trainer or the bike. A few jump rope sessions will also be interesting to intensify the cardio effort a little.

Core Exercises vs Isolation Exercises

The abs thighs buttocks program includes 60% basic exercises who primarily target the lower body and mobilize a maximum of energy. These work on several large muscle groups in order to strengthen the overall silhouette and improve posture.

40% of the exercises will then be performed in isolation, to further shape certain muscles.

What training intensity?

To lose buttocks and thighs, you will need to adjust your diet to cause a calorie deficit. In bodybuilding, it will therefore be necessary that the loads used are adapted to your energy. The loads to be favored will therefore be rather light so as not to impact the body’s recovery capacities.

When it comes to cardio training, we recommend that you take the time to calculate your maximum heart rate (FCM) because it is from this variable that you can improve fat burning during your exercise. For fat loss, it is generally recommended to maintain a pace around 60% of FCMwith obviously, some variants to increase the intensity a little.

To know the ideal heart rate to carry out your cardio session. Take the FCM and multiply by 60% * to 70% * = heart rate of the zone where the body consumes the best ratio of fatty acids (fat)

  • 60% for beginners
  • 70% for confirmed

Women’s formula: 226 – age X 60% or 70% = cardio sweet spot to burn fat

40-year-old beginner woman: 226 – 40 = 186 X 60% = 112 beats / minute
Confirmed 30-year-old woman: 226 – 30 = 196 X 70% = 137 beats / minute

What training frequency?

This program is based on 4 sessions per week, including two pure cardio sessions, and two muscle strengthening sessions. It is necessary to respect this basis, granting you three days of rest in the week, between sessions that target the same area. If you overdo it, you risk overtraining and loss of muscle mass. to get results follow this program at least for

How long are your sessions?

Your ideal sessions will not exceed 1h10. For your training to remain 100% effective, this period of time is more than enough. By increasing the duration of training too much, you raise cortisol levels, which causes muscle wasting and promotes fat storage. When you have the necessary level, after about 6 months to a year of practiceyou can intensify your sessions, moving on to the confirmed level program.

Female thighs and glutes program

Summary of your abs, buttocks and thighs bodybuilding program:

  • Objective: slim thighs, firm the buttocks, eliminate saddlebags
  • Duration: 4 weeks
  • Supplement: Thighs-Buttocks Slimming Program

Slimming program thighs buttocks beginner

Day 1: Quadriceps / Glutes / Adductors-Abductors / Abs / Sheathing / Cardio

Day 2: Rest

Day 3: Cardio

Kind Exercise Duration
cardio Stepper / Stair 30 minutes

Day 4: Quadriceps / Glutes / Adductors-Abductors / Abs / Sheathing / Cardio

Day 5: Rest

Day 6: Cardio

Kind Exercise Duration
cardio Stepper / Stairs 30 minutes

Day 7: Rest

Slimming program thighs buttocks confirmed

Day 1:
Quadriceps / Glutes / Adductors-Abductors / Abs / Sheathing / Cardio

Day 2: Rest

Day 3: Cardio

Kind Exercise Duration
cardio Stepper / Stair 45 minutes

Day 4: Quadriceps / Glutes / Adductors-Abductors / Abs / Sheathing / Cardio

Day 5: Rest

Day 6: Quads / Glutes / Cardio

Day 7: Rest

In addition to your targeted training program to lose thighs and buttocks and strengthen these areas, you can opt for a diet plan tailored to your goal. Made available to you free of charge, it will be of great help to you to achieve your results more quickly and in a lasting way.

What diet to lose thighs?

Principles of diet to slim thighs and firm the buttocks

Obviously, to lose localized fat, it is necessary to have balanced diet and low calorie intake. It will still be necessary to take care not to go below the metabolic threshold to avoid the yoyo effect with the return of a normal diet. For this diet plan, we recommend that you eat mostly protein which allow you to maintain a high metabolism, especially since you will benefit from a satiating effect. You will supplement your intake with low GI carbohydrates in small quantities and green vegetables at will for fiber. You will also need to drink enough to drain the body and avoid the phenomenon of water retention.

What supplements to destock?

In addition to this thighs abs buttocks fitness program, you can choose to use food supplements that will help you lose fat. A specific fat burner and specially designed for women will allow you to benefit from a thermogenic effect. A draining formula will also drive out excess water in the body and under the skin to avoid puffiness and lighten the whole silhouette.

Once the fat has been destocked in the buttocks and thighs, you can continue your momentum by choosing the following programs:

  • Flat stomach slimming program: to also target stubborn fat stored in the abdominal area and regain a flat stomach.
  • Reshaping fitness program: to sculpt your body after weight loss by shaping as much as possible and toning up thanks to the combination of muscle strengthening and cardio.

If you do not have access to a room, consult our homemade thigh abdo buttocks program.

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