8 Simple Exercises to Reduce Buttocks Fat


It is the desire of every men/women to have  well maintained butt .Standing in front of full size mirror wearing new clothes and staring your un-toned buttock really embarrassing you? Do you really want to reduce your butts at home? Well with this article I would like to share the best exercise and diet plan .Combination of exercises and healthy food is must to reduce the buttocks.




This is true that; there is no magical or shortcut way of reducing the butts but proper dedication on following exercises and healthy or weight loss diet plan can help to reduce the fat of specific areas of body.

1. Squats:

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Squats might seem a lot like side lunge but they are very helpful to do in an exercise. It helps a lot to fix your hips flexibly by reducing the fats.
How To Do:
Stand with your feet wide apart; extend your hands forward and later sit down
And get up as if you’re on a imaginary chair.
Later, continue by doing same lifts up and most importantly keep your body tight enough.


2. Prone Leg Circles:

Prone Leg Circles for this particular issue because it tones the lower back as well as the buttocks, hamstrings and inner and outer thighs,
How To Do:
Lay face down with your legs out straight and your forehead resting on the backs of your hands.
Pull your abs in. Zip your thighs together and lift your legs a few inches off the floor.
Next, moving from the hips, make small circles with your legs in opposite directions.
Circle 8 times, then reverse the direction and do 8 more circles.
Repeat the pattern twice more, then rest by pushing your butt back into Child’s Pose and holding for 30 seconds.






3. Hip-Lift Progression:

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This is an awesome way to relieve tension in your lower back and work your butt at the same time.
How To Do:
Lie on your back with your arms at your sides with your knees bent and your feet on the floor.
Lift your hips toward the ceiling. Hold for 1 count, and then lower back down.
Repeat the lifts for 60 seconds, squeezing your glutes and hamstrings at the top of the range of motion. Be careful not to over arch your spine.
To make this exercise more difficult, extend one leg at the top of the lift.
Keep your thighs parallel and hold the lifted position for about 5 seconds.
Keeping your hips up, place your foot back on the floor and then lower your hips.
Repeat this exercise for 30 seconds; switch sides and do the move for another 30 seconds on the other leg.


4. Side Leg Raises:

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How To Do:
Lying on your side at the rear edge of a mat, place your feet at the front edge of your mat,
Then lift your upper leg and turn it out it in the hip socket.
Keeping your hips stacked and your torso as still as possible,
Lift and lower the leg, reaching out from the top of the thigh. Repeat on the other side.

Continues on next page(Page 2) >>




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