How to reduce the meat on your ass?

People don't specialize in butt meat.

If I want to, losing weight can also reduce ass meat.

Just, in what way.

I don't have any practical experience, so I turned to the following content to see my friend insist.

Simple ten strokes carving beautiful hip shape.

If you are not born beautiful, but you really want to have a beautiful hip shape, you might as well join our "hip club" and do a set of effective hip exercises.

First, squat on one leg: the left leg is upright and the right leg is straight: raise your arms horizontally, bend your left leg as much as possible, and then stand up straight. This action should be completed in at least two groups, 8 times in each group (the following actions should be completed in two groups).

Second, kneel on the ground: the forearm is supported on the ground and crossed. Lay your forehead flat on your hand so that your back is parallel to the ground. Lift one foot and lift it hard until the knees and hips are in a straight line and the thighs are parallel to the ground; Then replace the leg. Change your leg and do it again.

Third, squat: legs apart, slightly wider than the shoulders. Legs abduction, arms crossed, lifting and squatting until the thighs are parallel to the ground. Try to close your hips when standing and squatting.

Step forward: step forward with one leg. Bend your knees, with your front legs parallel to the ground and your calves straight to the ground. The bending angle of the hind legs is greater than 90 degrees. The front legs are retracted, and the hips are as close as possible when standing. Switch legs.

5. Squat: Keep your legs shoulder width apart, put the barbell behind your neck (you should choose a barbell that can lift comfortably and repeat the weight for 6 to 8 times), pull out your back, bend your knees and squat until your thighs are parallel to the ground.

6. Climbing the steps: facing the steps10-20m high. Climb the stairs with your right leg. Keep up with your left foot, keep your legs steady, and then step back with your right foot. Switch legs.

Seven, supine hip lift: supine and flat, feet and shoulders supported on the ground. Lift your hips and bend your knees so that your calves are straight to the ground. The hips are flat on both sides. Close your hips and lift them up so that your knees and shoulders are tilted.

Eight/nine, half squat/front squat: feet are shoulder width apart, put the barbell behind the neck, keep your back straight, bend your knees and squat, so that your thighs and calves are at 90 degrees.

Ten, kick: adjust the equipment to bend the leg to 90 degrees. Press the pedal hard, and then slowly retract it to start the action.

Beautify hip movement

For an oriental figure, the most difficult thing to lose is the fat in the lower body, especially the buttocks. Many good-looking girls have too big hips. If you are this type, your big ass is the most eye-catching thing in your whole body. How can you not come in and read this article?

Beautiful buttock trilogy:

(method 1)

* Get down, palms and knees on the ground, arms and thighs parallel.

* Slow down to 5, lift your right foot outward (like a puppy peeing posture), and pause for 5 seconds.

* Slow down to 5 and put your feet down.

* Wait until you want to do it as many times as you want before changing your feet.

* Effect: It can eliminate hip relaxation.

* PS: Keep your body straight and your legs at 90 degrees.

(Method 2)

* Body down, palms and knees on the ground, arms and thighs parallel.

* Slow down to 10, and lean your right leg forward.

* Straighten your back up again and pause for 5 seconds at the highest point.