How to do buttocks exercises for men?

The buttocks can be said to be a part of our body with more fat. Generally, the fat we accumulate from eating is in the buttocks. Over time, the buttocks appear abnormally large and very ugly. Many male friends have lost their figure, which is a bit unbearable for them. So what are the ways to exercise to slim down the buttocks? The editor has collected some methods that can help you slim down your buttocks. Let's take a look.

1. Lie on your back and lift your hips with one leg

1. Lie on your back, bend your right leg, and place your left leg on top of your right leg. Place your hands on your sides with your palms facing down.

2. Slowly lift your hips upwards, tightening your gluteal muscles as much as possible until your back is straight.

3. Then return to lying on your back and repeat. Do 3 sets for each leg, about 20 times per set.

2. Bend over and lift your legs

1. Get on your hands and knees with your knees at 90 degrees.

2. Raise one leg with your heel pointing vertically upward, while keeping your knee at 90 degrees.

3. Lift your thighs until they are parallel to the ground. Do this slowly. Do 3 sets for each leg, 20 times each.

3. Narrow Stance Weighted Squat

1. Stand with your feet 10-20 cm apart. Hold dumbbells in both hands. The weight of the dumbbells can be different according to your tolerance.

2. Squat down until your thighs are parallel to the ground, then stand up. Keep your upper body straight. Do not lean forward or backward. Do 8-10 times per set, and do 3 sets.

4. Standing weighted leg raise

1. Tie the sandbag at your ankles, stand facing the wall, lean forward slightly, hold the wall with both hands, and lift your heels slightly.

2. Move your body's center of gravity to the supporting leg, and slowly kick the moving leg backwards with force, while slightly bending the knee joint.

3. Kick your legs to the limit of your body, hold the action for a few seconds and then return to the original position. Do 3 sets for each leg, about 10 times per set.

5. Squat and jump

1. Stand with your feet shoulder-width apart and hold your arms in front of your chest. This exercise is best done on a rubber mat, wooden floor or grass.

2. Squat down until your knees are at 90 degrees, then push up vertically.

3. When pushing up, use your thighs and tighten your buttocks. Do 10 times per set, and do 3 sets. When pushing up, pay attention to your body balance to avoid spraining your feet.

The above are some good ways to help you exercise to slim your buttocks. Friends who need it can try to do it. After all, everyone wants to have a beautiful and attractive figure, but when doing these exercises, you must consider your own situation and use a more suitable exercise method. Of course, you should also eat less high-fat foods on a regular basis.