5 EXERCISES TO BURN CALORIES AND GET RID OF THE BUTTOCKS FAT.

5 exercises to burn calories and get rid of the buttocks fat.

How can you accelerate the disposal of fat at the buttock level with the procedures of burning calories and performing fitness exercises for disposal with the combination of exercise plan and healthy eating habits, which is an important step to improve the body and burn calories:

Exercises to burn calories and get rid of the Buttocks fat:

1- Climbing the stairs:

Climbing the stairs
Stair climbing

A study in the British Journal of Sports Medicine showed that few climbing stairs give a group of young women remarkable health benefits. Somewhat similar to the results of walking. We advise staying away from elevators and escalators! Try climbing stairs whenever you can to burn calories and improve physical fitness.

2- Rock Climbing:

Rock Climbing
Rock Climbing

Anyone who climbs rocks can burn a ton of calories. About twice the time while walking and climbing stairs in the same period of time. Therefore, the availability of indoor climbing halls is important to learn how to climb in a safe environment.

3- HIIT Gym:

(HIIT) is the substitution of a series of types of exercises together for rapid exercises, less than four minutes of HIIT can make a difference to health and fitness. Transfer this time for 20 or 30 minutes to burn more calories, include one or two exercises for each major muscle group in your HIIT routine, you must have a routine of 12 to 15 exercises, do each exercise for 30 seconds and take 10 seconds to break Before starting the next exercise, do one or two more exercises between each workout. As part of the HIIT routine, try to:

  • Jump handles
  • Rumen
  • Leg lift
  • Dips
  • push up
  • Running around

4- Yoga exercises:

Yoga classes or HIIT-like workout sequences are part of every workout. Find a yoga class that includes at least 15 or 20 minutes of difficult movements and sweating, Most yoga lessons include deeper exercises to improve flexibility and promote relaxation as well.

5- Squatting:

Squatting-Exercises to burn calories and get rid of the Buttocks fat:
Squatting
  • Start with your feet around the shoulder width.
  • Keep your arms straight in front of you to balance.
  • Slowly lower the on the floor.
  • Don’t let your knees in front of your toes.
  • Imagine sitting on a chair as slowly as possible.
  • Lower to about 90 degrees at the knees. Don’t let your knees gravitate to the center; make it align with your toes. When the strength becomes stronger, hang the dumbbells while squatting

To strengthen the butt muscles, try these yoga exercises,

To strengthen the butt muscles, try these yoga exercises,
To strengthen the butt muscles, try these yoga exercises,
  • Press your back against the wall.
  • Move your feet around the thigh width away.
  • Cross your arms, lift it from your body.
  • Slowly move your back against the wall until your knee reaches a 90-degree angle. Don’t let your knees pass to your toes and keep your knees in line with your toes.
  • Wait 30 seconds.
  • Make this difficult by doing this situation without depending on the wall.
  • Stand with your feet farther away, or a little closer.
  • Sit slowly on your chair in the air. Make sure you still see your toes in front of your knees.

6- Lung exercises:

Lung exercises
Lung exercises
  • The rush may seem simple, but it is an effective step to minimize the buttocks area.
  • Stand with your feet together.
  • Take a big step back.
  • Bend the front knee to 90 degrees.
  • Drop your back knee toward the ground.
  • Raise your heel so that it is above your back foot.
  • Step your back foot forward.
  • Return to the starting position.
  • Repeat on the other side.
  • You can increase the intensity by adding dumbbells to each hand.

Most adults should do at least 150 minutes a week of moderate-intensity exercise, or at least 75 minutes per week of the most difficult exercises. It is also recommended that they add strengthening exercises to all major muscles from two to three days a week.

Combining your workouts with your healthy eating habits burns more calories and helps you lose fat, no matter where the fat is in your body. For this, building muscle increases the burning of calories, especially in the buttocks area.

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