7 exercises to reduce buttocks Burn the fat to spread and get the belly!

Probably none of the girls would like to have hips and buttocks that are flattering, right? And the way to get fit in these proportions is exercise. But how good would it be if these butt and hips lower exercises can help reduce a flattened belly into a flatter stomach all at once? Here are 7 exercises to reduce buttocks. That helps to reduce the abdomen at the same time. Why exercise while only exercising part by part? Come to these poses For a beautiful figure

1. Ski Squat

Squats are great exercises for the glutes and hips. But if you change from spreading your legs wide and then lowering your body The legs are close together and then squatting in a position similar to skiing. It will help strengthen the abdominal muscles at the same time.

How to train

1. Stand with your legs together, arms close to your body
2. Raise both arms and clench your hands on your chest, lowering your knees perpendicular to the floor. Without letting your legs separate Then straighten up
3. Repeat 15-20 times for 3 sets.

2. Bicycle Crunch

Aerial cycling posture It is a position that specifically focuses on exercising the hips and abdomen. Regularly perform abdominal muscles Including hips and buttocks that fit and firm are within reach

How to train

1. Lie on your back on the floor, legs close together with both hands together on the back of the head. Slightly raised his head Contracting the abdomen
2. Lift both legs so that your knees are perpendicular to the floor and both legs are parallel to the floor.
3. Extend your left leg straight out. Pull your right knee up against your chest. Tilt to the right Then change sides
4. Repeat 15-20 times for 3 sets.

3.Tha Plank (Elbow Plank)

Many people would know this position very well. Because plank is a simple exercise that has good results for the whole body. Especially the abdomen and hips, and can also train the strength of the body as well.

How to train

1.Kneel on the floor, place both elbows on the ground.
2. Slowly stretch your legs straight out and place your toes, putting your weight on the forearms, elbows and toes, keeping your abdomen and hips in the same plane.
3. Hold the position for 30 seconds – 1 minute and then loosen the position, repeat 3 sets

4. Forward Lunge Rotation

Easy lunge moves that increase waist rotation to give the abdominal muscles more exercise. If you do not want to waste time on abdominal and hip exercises as much. This pose is a great help.

How to train

1. Stand straight with your legs together with your arms close to your body.
2. Raise your hands together around your chest. With the elbows perpendicular to the ground Step right foot forward Crouch down so that your right knee is perpendicular. Don’t let your left knee touch the ground. Then turn the waist to the right
3. Step back, step to the left foot. And turn the waist to the left
4. Repeat 15-20 times for 3 sets.

5. Bridge

The bridge pose is a basic exercise that can work on many parts of your body at the same time, especially the buttocks and hips. It can also exercise the abdominal muscles. Including the core muscles of the body as well

How to train

1. Lie on your back on the floor. Arms attached to the body Then lift both knees up so that they are perpendicular to the floor.
2. Lift your hips high. Hold your stomach and hips for a moment. Then put the hips on the ground
3. Repeat 15-20 times for 3 sets.

6. Curtsy Kick

This pose is a combination of the Kurtzi pose. Or stepping legs crossed back With a side kick By this position, when stepping on the legs crossed back, it will help work out the buttocks and hips. When kicking out to the side The abdominal muscles will be administered. Makes both buttocks and abs fit and firm at the same time.

How to train

1. Stand straight with your legs slightly apart. Raise your hands, feet, waist or fists slightly above your chest.
2. Step right leg crossed back, crouching down. Let the toe to touch the left side as far as possible from the body.
3. Straighten up and kick your right leg sideways. Return to the starting position.
4. Repeat 15-20 times and switch sides, do a total of 3 sets.

7. Power Lunge

Power Lange It differs from the normal lunge in that it uses jumping to switch legs. This position will help the muscles of the hips and buttocks to be more active. And stimulate the abdominal muscles to be administered in the body

How to train

1. Stand straight with your legs together with your arms close to your body.
2. Jump apart With the right leg to the front Left leg to back Then crouched down until the right knee was perpendicular But do not let your left knee touch the ground The arms swing to the rhythm.
3. Jump up While jumping, switch your left leg forward. And the right leg to the back Lower your body so that your left knee is perpendicular. The right knee does not touch the ground.
4. Do alternate 15-20 times for 3 sets.

Okay, you girls have received new exercises that help you get in shape. Do not forget to find time to exercise. But do not overdo it with exercise too much. Because after all, health comes before anything else.

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