5 exercises to reduce fat on men's buttocks before going to bed

Fat men usually have larger buttocks, and it is difficult to get rid of fat around the waist. If men have these bad habits: sitting for a long time without exercise, overeating, drinking carbonated drinks, etc., men's abdominal fat will accumulate day by day over time, and their buttocks will also become fat! Just do the following exercises regularly and you can easily lose fat!

1. Palm Press

Push-ups are what we often see foreign fitness coaches call push ups. Don't laugh at its old-fashioned name. It is effective for training the chest, arms and back. There is no need to limit the number of times you can do it each time. When you can no longer do it, you have reached the limit of your body. Put your feet on the bed and press your hands on the floor, which is a downward push-up. Increase the difficulty of the push-up and challenge the limits of the chest and arm muscles.

2. Bed edge lifting

Place your hands on the edge of the bed, stretch your legs forward, and slowly lower your body. You can place your feet on another chair to increase the difficulty of the exercise.

3. Bend your knees and step back

Stand upright with your feet close together, and step your left foot back until your right knee is bent to 90 degrees and almost touches the ground. Repeat with your right foot. To make it more difficult, take a full 2 ​​seconds to lower your leg, and hold the position for 2 seconds when your knee almost touches the ground.

4. Squat against the wall

With your back against a wall, open your legs to shoulder distance, about 2 feet away from the wall, bend your knees and let your back slide down slightly, hold for 10 seconds, then bend your knees until your back is against the wall in 5 positions, each position for 10 seconds. Intermediate difficulty: Hold each position for 15 to 20 seconds. Advanced difficulty: Hold each position for 30 seconds or put weight on your legs.

5. Abdominal muscle exercises

For the upper abdominal muscles, place your feet against the wall and do sit-ups. For the lower abdominal muscles, straighten your legs and slowly lift them up without bending your knees. For the oblique abdominal muscles, use a bicycle-like motion, with your left elbow touching your right knee and your right elbow touching your left knee. This will increase the variety and difficulty of the exercise. Lie flat on the ground and stretch your arms out to the sides. Straighten your legs, close them together, and swing them to the left and right.