5 'secret' exercises to get rid of excess fat around the buttocks

To help your butt become slim and firm, the only way is to practice good exercises for the butt. Because this is the area where hard fat often accumulates, it is difficult to get rid of fat like in areas containing soft fat, so it requires separate, specialized methods to reduce butt fat.

The exercises are applicable to both men and women, only the intensity differs. For men, it is recommended to combine training with weights or other equipment to increase the effectiveness of each exercise.

Movement 1: stand up - sit down

This exercise is extremely simple but highly effective. Because it directly helps to move the thigh and buttock muscles, it affects the muscle bundles in this area. It is important to keep your back straight in an S shape, curved in at the waist near the buttocks. Keep your head naturally raised, not bent or tilted too high.

Move 2: Step up

When performing this movement, because it requires maximum muscle tension and body stretching, you must remember to warm up your body before doing it to avoid cramps.

Simply step up and down a platform that is at least 60cm high, but no higher than your thighs. Stand as far away from the platform as possible, and step quickly and decisively. Bring your foot back and switch sides.

Move 3: kneel

To perform the pose, you step one foot forward, keeping the foot stationary, not moving the hips forward and avoiding swaying the body, to help you control the movement of the lower leg and at the same time stretch the muscles best.

Continue lowering your body to a comfortable position, or until your thighs are parallel to the floor. Keep your back straight.

Push through your front leg, squeezing both thighs and glutes to push back to your starting position.

Move 4: hip lift

Squeeze your abs and glutes as tightly as possible. Raise your hips and legs until your body forms a diagonal line from your shoulders to your knees. Pause for two seconds, keeping your abs tight and your glutes still squeezed. Then return to the lower starting position and repeat.

Exercise 5: Strength training

This exercise not only helps reduce butt fat but also helps firm your buttocks and has a great impact on your thighs. The quick butt reduction exercise is performed as follows:

+ Lean your back against the wall, put your body in a squatting position, your thighs parallel to the floor, your feet close together.

+ Keep your buttocks and back in contact with the wall and then lift your left knee toward your chest.

+ Then, switch legs. Repeat this movement for 10 minutes. This is an effective way to reduce butt fat, helping to maximize the amount of excess fat in the buttocks.

Above are five very effective movements for losing weight in your buttocks to achieve quick success. However, to achieve 100% effectiveness, you need to practice regularly, seriously and persistently, combined with a moderate and scientific diet and sleep regimen.

According to VNN