Exercises to lose buttocks quickly
The bridge exercise
Depending on the degree of difficulty, this exercise exists in several variants. If this exercise works various parts of the body (the back, the thighs…), it particularly helps, by strengthening them, to lose weight in the buttocks. It is an exercise to be performed at least once a week and at best two to three times. It is advisable to repeat the movement 20 to 25 times at each session.
The short bridge is the simplest variant of the bridge exercise. It consists of lying on your back with your knees bent. Then contract the glutes and abs and lift the hips. This position should be held for a few seconds before lowering.
For a little more difficulty and to give your glutes more work, you can try the straight bridge . This time you start the exercise lying down. Then you will push with your arms to lift the hips, while contracting the glutes . Your arms should then be perfectly stretched and straight. After holding the position for a few seconds, you can release it.
The step-ups exercise
This exercise requires a small bench, step, or ledge that should be equal to or less than your knee height. This exercise to lose buttocks is very simple to perform and will allow you to strengthen your biceps and your buttocks .
To start, stand facing the bench, straight up. Step your right foot up on the platform then, leaning on your right heel, bring your left foot back onto the platform. Then return to the starting position, first putting your right foot on the ground and then the left.
It is advisable to operate 15 climbs with the right foot then 15 with the left foot and to repeat the operation 3 times. Steel buttocks and thighs in perspective!
L’exerice du donkey kicks
The donkey kicks is a very good exercise to lose buttocks quickly. Indeed, it mainly solicits the gluteus maximus.
To do this, get on all fours, with your back straight and your stomach tucked in. While keeping your arms straight, push up on one of your legs until your thigh is horizontal. At this point, your leg should form a right angle. This position is then repeated with the other leg.
For firm buttocks, repeat this exercise about 30 times. It is also possible to place weights on your ankles: this will have the effect of making your buttocks more rounded.
Le squat jump
Another exercise to lose buttocks is the squat jump: a squat associated with a jump. This exercise solicits all the muscles of your leg and especially the buttocks. Realized every day, it draws firm and rounded buttocks .
To begin this exercise, stand upright. Then, while flexing your thighs, push your pelvis back. Thirdly, jump as high as possible before landing on the balls of your feet by bending your legs and pushing your butt backwards. A series of about 10 squats per day is recommended. You can also do this exercise while jumping off a bench.
Stephen Paul is the lead author and founder of My Health Sponsor. Holder of a diploma in health and well-being coaching with more than 200 articles in the field of health, he makes it a point of honor to offer advice based on reliable information, based on scientific research, and verified by health professionals.