9 amazing butt slimming moves Fit buttocks to be delicious. With tabata style exercises

The hips and buttocks are another part of your body that you want to keep fit and tight. Because the firm buttocks can enhance the confidence in wearing clothes Which today we will take the girls to get fit together with a Tabata exercise that specifically helps to reduce the buttocks. Practice on a regular basis and wave goodbye to the bottom problem that is disrupting your confidence.

Tabata exercise is a high intensity exercise method similar to HIIT exercise, invented by Dr. Izumi Tabata, a Japanese sports scientist. But it will differ in the time of exercise. The tabata exercises are scheduled for each exercise at 20 seconds each, resting 10 seconds, and doing 8 sets of repetitions per exercise. Which exercise in this way can help burn more fat than normal exercise. It also reduces the risk of injury. And it is very effective in strengthening the muscles quite well. Okay, let’s look at how to exercise like this one that will help reduce the buttocks.

1. Running still (Sprints)

This exercise is a cardio exercise that both strengthens the hamstrings. And large muscles in the body Also while running The muscles around the buttocks will be exercised as well. Causing the fat around the buttocks to be burned out more

How to train

1. Stand up straight with your feet slightly apart.
2. Raise your knees and start running in place. By allowing the arms to swing according to the running rhythm
3. Do 20 seconds in a row and rest for 10 seconds for a total of 8 sets.

2. Squat

Basic exercise posture that focuses on exercising your thigh muscles. And tighten the hip muscles at the same time Any woman who wants to get fit on her abs and buttocks to look firm, I recommend this exercise.

How to train

1. Stand straight, spread your legs wide shoulder width apart, arms attached to your body.
2. Slowly lower your body and raise your arms parallel to the floor.
3. Stretch up, lower your arms to your sides.
4. Do 20 seconds in a row and rest for 10 seconds for a total of 8 sets.

3.Squat Jump

The squat jump or the well known scotch jump. It is an exercise that focuses on exercising multiple muscles at the same time, such as the glutes. Thigh muscles Back muscles And large muscles in the body Practicing one pose is like exercising all parts of the same position.

How to train

1. Stand straight, legs spread slightly, squatting, slightly bent at the knees, two hands extending back parallel to the body. Or solder it to the occiput
2. Leaning forward Slightly bent the buttocks Jump and stretch up and return to the original position.
3. Do 20 seconds in a row and rest for 10 seconds for a total of 8 sets.

4. Mountain climbers

For people who want to lose fat around the buttocks This exercise can help you. And also give a fit and firm belly as a free gift Just practice regularly, you can see the observed changes.

How to train

1. Begin with an upside down position Use both arms to lift yourself off the floor. Feet straight Toe touches the ground
2. Bend the left knee up to the chip. Hold the position for a bit and lower your knees. Lift the right knee
3. Do alternating until 20 seconds, then rest 10 seconds for a total of 8 sets.

5. Hip Lifts

This is a very focused exercise on the glutes and glutes, as the muscles that are used mainly are the glutes. However, it is not true that practicing this position will only get a fit and firm butt. Because a by-product of this pose is the abdominal muscles And stronger leg muscles as well

How to train

1. Lie on your back on the floor. Keep your arms slightly away from your body.
2. Raise the legs perpendicular to the floor. Try to keep both legs close to each other.
3. Gently lift your hips up and down. By keeping the legs straight Upper torso and arms to the ground
4. Do 20 seconds in a row and rest for 10 seconds for a total of 8 sets.

6. Lunge

Another exercise that focuses on focusing on the glutes and hamstrings, but with some precautions. Because exercise with the Lunge position is not suitable for people with knee problems. Because it may cause pain

How to train

1. Stand straight, legs together with both hands, feet at waist.
2. Step right foot forward. Lower your body down until your knees are perpendicular to the floor.
3. Do alternating until 20 seconds, then rest 10 seconds for a total of 8 sets.

7. V-Ups

V-up is an exercise that is adapted from sit-ups. Which in addition to helping to exercise the abdominal muscles like a sit-up posture It also helps to tighten the hips and buttocks muscles. Including the back thigh muscles as well You can say that by doing one pose, you can work your upper and lower torso at the same time.

How to train

1. Lie down on the floor, legs close, arms raised over your head.
2. Lift up with arms raised. While raising both legs Keep the torso in a V shape and arms and legs parallel to the floor.
3. Do 20 seconds in a row and rest for 10 seconds for a total of 8 sets.

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