To create a sexy peach buttocks, you must persist for 40 minutes every day

What are some exercises to slim down your buttocks? Many girls think that fat on the buttocks is the most difficult to lose. In fact, the accumulation of fat on the buttocks is related to the high body fat percentage. If you want to slim down your buttocks, you need to do some exercise to lose weight. Exercise is the fastest way to slim down your buttocks. Let’s take a look at how to do the fastest exercise to lose butt fat!

Exercises to slim your buttocks

What are the fastest exercises to lose buttock fat? Climbing stairs, running, and swimming are all effective ways to slim down your buttocks. In addition, if you want to lose weight on your buttocks, you can use the spare time in your life to practice hip bridges and kneeling leg raises, which are soothing weight loss exercises to slim your buttocks. Let's take a look at how to lose weight on your buttocks the fastest.

Exercises to slim down your buttocks

Kneeling Leg Raise

The exercise involves the buttocks, abdomen, and lower back, but is mainly used to strengthen the buttocks. It is often used in aerobics classes.

Key points for slimming hips:

1. Kneel on the floor, supporting your body on your elbows and knees. Remember to keep your back straight.

2. Then lift your right foot backward and upward and bring it back. Repeat 2 sets of 20 times on each leg.

Hip Bridge

This is a relatively comprehensive exercise method for slimming the buttocks. The exercise involves the gluteal muscles, thigh hamstrings (i.e. posterior femoral muscles), and abdominal muscles, but mainly exercises the gluteus maximus.

Key points for slimming hips:

1. Lie flat on the ground with your knees bent and your feet touching the ground and your toes raised.

2. Then lift your hips up to the maximum (it is best to lift them until your waist and thighs are in a straight line, with your shoulders "supporting" the ground), imagine that there is a piece of paper between your hips, hold for 2-3 seconds, and then fall back to the ground.

3. Repeat this action 3 sets of 20 times.

Hands support body

This buttocks slimming exercise requires you to feel the force on your buttocks, which is a bit similar to the movements in yoga.

Key points for slimming hips:

1. Sit on the floor with your legs straight and together. Place your hands behind your hips;

2. Inhale and lift your body into a straight line, maintaining this position for as long as possible. You can clearly feel your butt muscles engaging.

3. Keep your hips tense for 3-4 seconds, slowly return to a sitting position, and exhale. Repeat this movement 2 sets of 20 times.

The fastest exercise to lose buttocks fat

The above introduces three exercises for slimming the buttocks. Considering that the exercise methods for slimming the buttocks are not consistent, it is generally difficult for us to implement them seriously in life. Therefore, the truly effective and fastest way to lose weight is still some consistent aerobic jogging for weight loss, or climbing stairs to lose weight.

Climb stairs to slim your buttocks

American personal trainer Cornell Keane and British personal trainer Matt Roberts designed the following buttocks exercises.

Exercise to lose weight by slimming the buttocks: Climbing stairs by taking two steps at a time. Because the change in the body's hip angle is greater, the stimulation to the buttocks is more obvious. Climbing two steps at a time is a good way to slim the buttocks.

Running uphill to slim your butt

Uphill running stimulates the buttocks effectively because the hip angle changes more during exercise. In addition, long-distance jogging is a good aerobic fat-reducing exercise, and it can also reduce long-accumulated fat in the buttocks. In terms of these two aspects, uphill running is a good exercise for slimming the buttocks.

Tips:

1. Note that you don’t have to run uphill, but when you encounter a downhill, it’s best to slow down. Accelerating downhill puts a lot of pressure on your knees, so you should try to avoid running downhill.

2. It doesn't matter if some girls can't run uphill. Flat running is also a good way to slim the buttocks. However, it is best to run for 30 minutes or more each time. Running for about 50 minutes can reduce the fat in the buttocks to a greater extent.

Summarize

What are the exercises to slim down your buttocks? How to do it specifically? If you want to quickly lose fat on your buttocks, you can spend 30 minutes a day doing the following two exercises, and then spend 10 minutes doing hip bridges, hand-supported body, kneeling leg raises and other hip-slimming exercises. This hip-slimming effect is undoubtedly the fastest. Of course, it is better to have time to exercise for a longer period of time to lose weight.