How can a person lose weight in butt? There are actually many methods. Of course, these methods have different butt-slimming effects. For example, some methods are effective, Some methods are general, but many people don’t know what the method is to slim down the buttocks. So, what are the most effective ways to slim down your buttocks? Let’s find out more together!
Pigeon Pose
1. Choose a yoga mat, then bend one leg at the knee and hip at 90 degrees The position is in front of the body, and the hind legs are extended back and straightened naturally.
2. Keep your trunk upright, lean forward, and increase the angle of hip flexion. When you feel a stretch in your gluteal muscles, stay in this position for 20-30 seconds to perform static stretching.
3. Keep your breathing even, don’t hold your breath during stretching, and don’t do it too violently.
Leg-rest seated forward bend
1. Sit with your legs on a stool, place one hand on the knee of your raised leg to maintain body balance, and keep your buttocks still.
2. Then slowly lean your upper body forward and continue for 10-30 seconds at the end of the movement.
Lie on your back, bend your knees and turn sideways
1. Lie on your back, bend your knees and turn sideways, keeping your body close to the ground.
2. Stretch the opposite side of the hip, place your hand on the knee, and slowly press down hard. The movement will last for 10-30 seconds at the end of the movement.
Bulgarian lunge
1. The practitioner stands 1 to 2 steps in front of a flat bench.
2. Bend your left foot and place the instep of your left foot on a flat bench, keeping your upper body straight.
3. During the action, bend the right knee to lower the body until the left knee is almost touching the ground, then extend the right knee and stand straight with the right leg. This is the completion of one action.
Plank butt lift
1. Prepare a yoga mat and do the plank movement.
2. Lie prone and support the ground with hollow fists of both hands.
3. Hook your toes back and keep your body in a straight line.
4. Exhale, straighten your right leg and raise it upward.
5. Keep your hips neutral, inhale and lower your legs.
Self-Weight Glute Bridge
1. Bend your knees and lie on your back on the ground, with your feet slightly wider than shoulder width apart and slightly apart to both sides. Place your arms on the ground apart to the sides.
2. Push your hips upward and use your shoulders toand the upper back as one fulcrum, and the feet as another fulcrum, push up the buttocks, the middle and lower back and thighs along with it, until the entire torso is basically in a straight line from the shoulders to the knees, and is in line with the calves. Roughly vertical. During the entire process, your feet, shoulders, upper back, and arms remain stationary, and your calves cannot actively move.
3. Use force on your buttocks to restore slowly and in a controlled manner.