ButtocksHow to reduce fat? There are many ways to reduce fat. Of course, these methods have good fat reduction effects, but many people don’t know how to reduce fat in the buttocks. , what is the method of reducing fat in the buttocks? I believe some people know it. So, how do men reduce butt fat? These methods can be used. Let’s take a look below!
1. Seated V-shaped knee raise
Choose a longer stool , or a single piece of sofa, sit up straight on the edge, draw in your abdomen, bend your elbows, and slowly lean back so that your feet are off the ground and parallel to the surface of the stool.
Then fold the upper body and lower body together, bend the knees toward the chest, and at the same time straighten the arms so that the upper body contacts the knees forward, hold for a while, and then stretch to the starting point. Location.
Note: The abdomen should always be tucked tightly and the spine should be straight to protect the waist.
Training times: Do 3 groups of 10 to 30 times each.
2. Slow pedaling while lying on your back
Lie flat on the ground, bend your left knee towards your chest, lift your right leg and extend it to form a 45-degree angle with the ground, and hold your head with both hands , bend the elbows outward, roll the head, neck and shoulders off the ground, rotate the middle of the body so that the shoulders are opposite to the left knee. Hold for a while, then slowly bend your right knee, lift your left leg, align your left elbow with your right knee, hold for a while, and continue to rotate repeatedly. Exhale and inhale at least once each time you twist your body.
Note: You should feel that your neck and shoulders are exerting force, and when you turn your upper body, your abdomen will feel contracted.
Training times: Do 2 to 3 groups of 10 to 20 times each.
3. Hanging
Bend your elbows and lie on the ground, hold each other with your hands, let your body rest on the inside of your forearms and toes, and keep your chin close to your chest. Tighten your abdomen, keep your back straight, and take slow, deep breaths.
Note: The waist must not be deflated and saggy, and the buttocks must not be raised. The body must be kept straight.
Training times: Maintain this posture, slowly count from 1 to 10, and then repeat 1 to 3 times.
4. Side bridge
Lie on the right side, with your legs straight and one leg on top of the other. Stretch your left arm straight upward, and rest your right elbow and forearm on the ground. Draw in your abdomen and use your abdominal strength to lift your upper body and hips off the ground. Maintain the posture at the highest point of the movement; method on the other sidesame.
Note: The body needs to be in a straight line. Training times: Count slowly from 1 to 5, and repeat 1 to 3 times.
5. Leg-raising sit-ups
Lie flat on the carpet, bend your legs and lift them vertically above your hips, cross your ankles with each other, and hold your head with your hands. Bend your elbows outward, then slowly roll your head, neck and shoulders off the ground, tighten your abdomen tightly, and exhale, while lifting your hips and buttocks off the ground, and then slowly return to the starting position.
Note: When lifting your hips, do not bend your legs and hips toward your face, and keep your upper body still.