Buttocks weight loss exercise

 

Buttocks weight loss exercise

Excessively large or sagging buttocks will make your body bloated. The following set of easy-to-do aerobics will completely help you get rid of this embarrassing situation.

Rolling buttocks

1. Lie flat on your back, with your knees to your chest, stretch your hands flat and shoulders close to the ground, slowly turn your hips to the right, try to keep your knees close to the ground, and turn your head to the left. Exhale and return to the original position. Inhale again and repeat the above actions in the opposite direction. Repeat 10 times the next day, slowly increasing the number of times, increasing to 25 times within 30 days.
2. Inhale and let your muscles contract as your hips slowly lift off the ground. Lift the lower, middle, and upper parts of the back one after another until the shoulder blades support the body. Keep the posture unchanged for 10 seconds. Exhale and slowly lower your body. You will feel every spine loose. Repeat 2 times and gradually increase to 5 times.

raise the leg backward

1. Lie on your stomach with your hands flat beside you, palms down. There is a cushion on one cheek. Until the feet are about 15 cm apart. Inhale and contract your hip muscles.
2. Extend your toes and raise your right leg to about 15 cm off the ground. Keep the posture unchanged for 1 second, and then lower your right leg. When doing this, your buttocks must always be against the mat-this is more important than the height of your leg. Repeat 10 times on the right leg, then 10 times on the left leg, gradually increasing to 50 times.

kick the calf

1. Lie on your stomach, bend your arms, and place your palms at your shoulders. Press the palms and arms against the mat at the same time, so that both legs are 15 cm off the ground at the same time.
2. Keep breathing. Contract your hip muscles and kick your legs like swimming. Left and right legs each 50 times, gradually increasing to 100 times.

Kneel down and kick

1. Kneel down with hands and feet together, the distance between the hands is equal to the shoulders. The knees are 20~30 cm apart. The right foot is straightened and raised to 30 cm above the ground.
2. Keep breathing and raise your right foot 25 times. Repeat the same movement with the left foot. Left and right feet each 25 times, gradually increasing to 50 times.

Bend down and kneel

1. Kneel down with hands and feet together. Inhale and bend over so that your forehead faces your knees. Move your right knee closer to your forehead.
2. Exhale, contract your hip muscles; arch your body, raise your head as much as possible, and straighten your right leg toward the ceiling (knees bend slightly to avoid muscle tension). Inhale, retract the right knee and forehead to their original positions. Then repeat the same action. The movements should be done quickly, one after another, without intermittent, but to contract the hip muscles when arching. Repeat 10 times for each of the left and right legs, gradually increasing to 25 times.

Compress the buttocks

1. Kneel down, drop your hands, and stroke your thighs with your palms.
2. Inhale. Keep your body and thighs in a straight line, compress the buttocks muscles with your palms, and bend your body backwards. Keep your posture unchanged for 5 seconds. Exhale and return to the original posture. Repeat 5 times and gradually increase to 25 times.

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