How to slim down your buttocks? In fact, there are many buttocks slimming exercises, but the effect of each buttocks slimming exercise is different. For example, some exercises are effective and some are average. Therefore, when it comes to slimming down your buttocks, When exercising, it is very important to choose effective exercise. So, what are the most effective butt-slimming exercises? Let’s find out together!
1. One-leg squat
Standing position, feet together, arms Stretch forward to reach shoulder height, and then lift your right foot. Sit back with your body as if there is an invisible chair under you. After stopping for 3 breaths, return to the starting position. Do 10 reps on each leg and repeat for 3 sets.
2. Horse stance jump with dumbbells
Hold a dumbbell in each hand, hanging on both sides of the body, with the palms facing each other. Step forward with your left foot, lower your body and squat into a horse stance. Jump upwards, quickly switch your legs so that your right foot is in front and your left foot is behind. Land on the ground in a horse stance. Repeat 10 times with both feet and do 3 groups.
3. Walk cautiously on tiptoes
Hold a heavier dumbbell (such as 4 kilograms) in each hand, hang it on both sides of the body, then pick up your heels and walk forward (If there is not enough space, you can walk in a circle) One minute.
4. Up and down leg press
Stand on a 15 cm high box, holding a lighter dumbbell (1 to 2 kg) in each hand hanging on both sides of the body side. Take a step back with your right leg into a horse stance, with your knees infinitely close to the ground. At the same time, your buttocks drive your body forward. Return your right foot to the box and do the same movement with your left foot, 10 times on each leg, and repeat for 3 sets.
5. Bend your knees to throw the kettlebell
Grasp a kettlebell with one hand (or both hands), bend your knees and press your hips, making it at a 45-degree angle to the floor. Swing the kettlebell back between your legs. Keep your arms straight, stand up, and use the power of your hips and thighs to lift the kettlebell toward your chest. Then squat down and swing the kettlebell back from between your legs.
6. Balance Ball Curved Legs
Lie on the ground, bend your knees, raise your hips, place your feet on a balance ball, and form a straight line from your shoulders to your knees. , bend one knee to your chest, hold for 3 breaths, then put it down and bring the other foot to your chest. Repeat 10 times on each foot for 3 sets.
7. Vertical Dumbbell Squat
Put a dumbbell vertically on your chest and cover it with both handsThe upper end of the dumbbell. Tighten your abdominal muscles, lower your body, sit back with your hips, knees as close to the ground as possible but keep your back straight, and look straight ahead. Pause for two breaths, then rise back to the starting position. Repeat 10 times and do 3 sets.