Showing firm and fat-free buttocks is not a thing of the other world; however, it is a "hard to crack" zone. The excess of fat that is deposited in hips, buttocks and thighs, can favor the appearance of hemorrhoids, varicose veins and cellulite. Therefore, it is important to prevent with exercises to reduce fat in the buttocks.
According to my oipenion these 5 exercises will help you burn fat and look firm buttocks.
1.- Squatting. It is considered the best exercise to tone legs and glutes. You can do them using a barbell, a pair of dumbbells or using your body weight as resistance.
Start by standing with your legs spread at shoulder height. Tilt both legs at the same time and lower your buttocks to the ground, without touching it. Hold this position for a second and then push yourself with both legs to resume the initial position. Make sure your knees do not get hurt while doing it.
2. Half squat. Stand with your feet shoulder-width apart, your back straight and your butt a little out. Leave your chest straight, with the abdomen firm and look straight ahead. Flex your legs at a 90 degree angle. Perform three sets of 15 repetitions.
3. Hip extensions. Lie on the bed so that your legs are hanging by the edge. With the muscles of your buttocks and thighs lift both legs at the same time until they are at the same height of your hips. In this position, he raises one leg over the other and begins to alternate the leg that is higher in a movement similar to the kicking that takes place when swimming. You have 3 repetitions of 20 kicks.
4. Lifting backwards. Stand up with your hands in front or at the waist and simply lift one leg back (as far as you can reach) from there on you have 2 sets of 10 repetitions per leg. If you have problems with balance, you can hold the wall or a chair.
5. Skating. If you prefer something more extreme and you do not like the repetition exercise, the skates can help you to remove the fat from your buttocks without realizing it. Roller skating is one of the most complete exercises for legs, glutes and waist. Skating also helps you improve your cardiovascular health and forget about stress.
For people who have the body in "pear-shaped", the gluteal area is the first where fat accumulates when you gain weight and is the last place you leave, so changes in your body will be gradual , do not despair.
If you practice these exercises to reduce fat in the buttocks and enrich your diet with fiber, you will achieve it.
How to burn fat from the lower back
The fat located in the lower part of the back is never welcome, especially when it hovers just above the pants, forming a kind of frightening michelin. Excess fat in the lower back area is often an indicator of excess fat throughout the body in general.
Reducing the fat of the lower back on its own is not possible, but reducing fat in general, yes. By combining a regular cardiovascular exercise (minimum 3 times per week) with strength training exercises focused on the muscles of the lower back, we will be able to minimize excess body fat. Losing excess fat by toning the muscles in this area will help you get a more defined and sexy back.
Step 1: cardio
Do cardiovascular exercise to burn excess fat. Focus on exercises that require whole-body movement, such as running, swimming, brisk walking, biking or rowing. The American College of Sports Medicine recommends that overweight adults should increase their activity to 45 minutes of exercise per day to increase weight loss and avoid regaining it after a certain time.
Step 2: superman
Make supermans. Lie face down on the floor, with your legs together and fully extended and arms extended above the head. Stabilizes the abdominal muscles, contracts the lower back, and at the same time raises the arms and legs off the floor. Hold the position for about five seconds, and then relax.
Step 3: dead weight
Do dead weight reps with stretched bar and legs. Place a loaded bar on the floor, and stand with your legs slightly apart and your shins against the bar. Keep your legs as straight as possible, bend your waist forward with your abdomen tight, chest forward and back arched. Hold the bar with a pronation grip. Keep your arms relaxed, lift the bar by turning your hips upright with your back straight. Lean forward to return to the starting position.
Step 4: good morning
Make good morning. Stand with your feet slightly apart, and place a bar on your back and shoulders, holding it with your hands. Hardens the torso and contracts the abdominal muscles. Keeping your back straight, bend your torso forward until you feel a stretch in your hamstrings. Lift the torso to return to the starting position.
Step 5: lumbar in a Roman chair
Make lumbar. Stand face down in a Roman chair, with your ankles under the roller pads and the pubic bone of the support platform. Put your hands together in front of your head or chest and start with your head facing the ground. Lift your torso until you get into a completely horizontal position. Hold for a few seconds and then slowly lower to the starting position. To increase resistance, hold a weight disc resting against your chest while doing the exercise.
Perform 3 sets of 8 to 12 repetitions of each of the exercises we have mentioned. You can do this circuit of exercises up to 3 times a week, combining them with exercises to work the rest of the muscular areas of the body.
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