8 Best Exercises To Reduce Bum Fat

Being fit is the ultimate aim of everybody, yet shedding fat from the butt part is actually a dream. Due to the lifestyle that we are living, and which is constantly changing, sitting has become a major part of our lives. It actually amasses excessive fat in the buttocks. Also, butt, as a matter of fact, has three main muscles which are called: gluteus Maximus, the gluteus minimus, and gluteus mediums, and it is quite challenging to have spot reduction, yet you could merely use some simple exercises to decrease bum fat. Have a look at this article for a detailed description concerning 15 best exercises to shed buttocks.

Will Walking Reduce Buttocks?

As human beings, walking is a part and parcel of our lives. In this context, brisk walking has a variety of benefits on our health. However, if you dream of a toned buttock, then you are supposed to put in some efforts.  Walking on an inclined plane and butt-firming exercises can tone your butt efficiently.

Simple Exercises To Reduce Buttocks At Home:

In the ensuing lines, we will be enlisting 15 simple and  effective exercises to reduce buttocks fat easily. Let’s take a look at them.

1. One-Leg Deadlift:

At first, these exercises have a great impact on gluteals or butt muscles. Maintaining these healthy muscles would indeed result in good posture. They are, too,  very essential for keeping a healthy lower back.

How To Perform:

  • Firstly, you should stand straight and place dumbbells on the floor.
  • Then, you need to slowly lift your right leg without losing balance and bend down to reach the dumbbells and wrap your hands around it.
  • You are required to complete the pose via extending your right leg as much as you can.
  • You should maintain the extended leg stiff and the resting leg too without bending.
  • You are supposed to try staying in the stance for 20 seconds at least.
  • You could unhurriedly bring your extended leg to a resting pose and standing straight.
  • During any time while doing this stretch, you lose balance; you could slowly place your leg in a relaxing state.

2. Side-Lying Hip Abduction:

Not only do hip abductor exercises strengthen glute muscles and tone them,  but also give them a steady look. They, likewise, help in stabilizing your pelvis. And If your hip abductor muscles are very strong, they, actually ,  assist your body to perform very well in any situation.

How To Perform:

  • You should sleep sideways on the floor and fold your left hand under your head.
  • You should keep breathing and place your right hand across your chest.
  • Then, you have to slowly lift your right leg at a 70 degrees angle.
  • You ought to keep your leg stretched for about 20 seconds.
  • After that, you supposed to slowly bring your leg down and repeat it ten times.
  • You could do these stretches by simply changing sides.

3. Side Stepping Exercise:

Side-stepping is a body resistance exercise playing a eminent role in strengthening the muscles in your legs as well as buttocks. They help you not only lose fat in your butt, but they make them firm also.

How To perform:

  • You should put a small stepping stool and stand erect beside it.
  • You need to make your hands into fists.
  • You need to place your left leg on the stool and join your right leg along also.
  • You need to put your right leg down and then joined by your left leg as well.
  • You should keep repeating at a faster pace.
  • It also is very important to keep breathing.

4. Step Climbing Exercise:

 

Indeed, climbing steps use more muscles than walking, jogging, or running on a flat surface. Also, climbing steps include glutes, as well as they  provide perfect conditioning of quads and hamstrings.

How To Perform:

  • You could employ a stepping machine in a gym.
  • You are supposed to use stairs, even once there is a lift available.
  • You may also go for a hike.

5. Lunges:

First of all, lunges are lower-body strengthening exercises which tone buttock muscles named gluteus Maximus. Furthermore, there are so many dissimilarities in thrusts like sideways, forward, and transverse.

How To Perform:

  • You should stand with your feet with a width of your hips.
  • You need to take a forward step with your left leg

Then, you should slowly bend your legs with a 90 degrees angle without legs touching the ground.

  • You have to come back to a standing position and repeat it for several times.

6. Lateral Band Walk:

Lateral band walk can be defined as an exercise that strengthens and stabilizes the muscles in your hips, knees, and it enhances gluteal muscle. Likewise, you can perform these stretches as a warm-up before high power activities such as running or jumping.

How To Perform:

  • You should take a resistance band and put it around both the knees.
  • You need to try to spread your legs by spreading it equally around both the legs.
  • You put your hands forward, making a ball.
  • You need to slowly bend the knees, forming a squat posture
  • You need to employ an elastic band with high resistance for good results.
  • You are required to take 5 to 10 steps in one direction and repeat it in another direction.

7. Parivrtta Utkat Asana( Revolved Chair Pose):

Parivrtta Utkat Asana  ,  also known as   revolved chair pose, is one of the simplest exercises, which can significantly help you diminish butt fat and detoxify your body simultaneously. This posture mostly impacts your chest, shoulders, upper back, and it enhances the glutes, thighs, ankles, calves, and lower back as well. It not only stimulates abdominal organs, but also lengthens your spine.

How To Perform:

  • You shout stand with your feet and heels together. While making a marginal gap between legs,  you need to bend your knees and sit as though you are seated in a chair.
  • You have to lift your arms above your head, creating a namesake mudra and you are to switch your shoulders to the right without moving the hips or knees.
  • Then, you have to put the left elbow on your right knee and move your chest toward the right.
  • You have put both hands with each other for balance.
  • While taking a deep breath, you are supposed  look up and sense the pressure building on the butt and other parts.
  • You ought to try to remain in this pose for one to three minutes and exhale. Then, you should straighten your shoulders and come back to the same place.
  • If you keep repeating this exercise ten times on both sides, you can verily reduce the fat in buttocks.

8. Leg Lifting In Donkey Style:

Basically , this stance targets the largest of the glute muscles gluteus maximus, which forms the bulk of the buttocks. It, further, strengthens your core and shoulder muscles because your body is supposed to remain stable while performing this posture.

How To Perform:

  • You should lie down on the yoga mat with elbows and knees touching the ground.
  • You need to gradually lift your upper body toward the roof, and observe that your elbows, knees and heels are in a straight line.
  • You have to firmly keep your elbows on the ground, and you should as well keep your head and torso straight.
  • Now, you should lift your right leg and stretch it as possible as you can, keeping the left knee intact on the ground.
  • You have to ensure that the right foot is pointing toward the roof and extend it in up and down stance without moving the left knee or the upper body.
  • You would be able to sense pressure in the butt area.
  • You have to repeat the same for a minimum of 10 times in one leg and shift to the other leg.

LEAVE A REPLY

Please enter your comment!
Please enter your name here