How can boys lose weight in thighs and buttocks?

If you think that we girls love beauty, and you think fat thighs are ugly. If you think your chubby butt is just a bunch of fat, then your idea is wrong. In fact, men also want nice thighs and buttocks. But once the buttocks and thighs are not good-looking, they need training. So how can men lose weight in thighs and buttocks?

Rolling the hips 1. Lie flat on your back, bring your knees to your chest, stretch your hands flat and keep them close to the ground with your shoulders, and slowly roll your hips to the right, trying to get your knees close to the ground, while turning your head to the left. Exhale and return to the original position. Inhale and repeat the above movements in the opposite direction. Repeat 10 times on the second day, and slowly increase the number of times to 25 times within 30 days.

2. Inhale, and let your muscles contract as your hips slowly lift off the ground. Lift the lower, middle, and upper back successively until your body is supported by your shoulder blades. Keep the position unchanged for 10 seconds. Exhale, and slowly lower your body. You will feel each vertebrae relaxing. Repeat 2 times, gradually increasing to 5 times. Lift your legs backward 1. Lie prone, and place your hands flat beside you with your palms facing down. Rest one cheek on the mat. Until your feet are about 15 cm apart. Inhale, and contract your hip muscles.

2. Lift your right leg about 15 cm off the ground with your toes forward. Hold the position for 1 second, then lower your right leg. Keep your buttocks against the mat while doing this - this is more important than the height of your legs. Repeat 10 times with your right leg, then 10 times with your left leg, gradually increasing to 50 times. Kick your calves 1. Lie on your stomach, bend your arms, and place your palms at shoulder level. Press your palms and arms down on the mat at the same time, so that both legs are 15 cm off the ground at the same time. 2. Keep breathing. Contract your hip muscles and kick your legs like swimming. Do 50 times for each leg, gradually increase to 100 times. Kneel down and kick 1. Kneel down on your hands and feet, with your hands at shoulder distance. Keep your knees 20"30 cm apart. Straighten your right foot and lift it 30 cm off the ground. 2. Keep breathing and lift your right foot 25 times. Repeat the same action with your left foot. Do 25 times for each leg, gradually increase to 50 times.

Bend over and kneel 1. Kneel on your hands and knees. Inhale and bend at the waist, bringing your forehead toward your knees. Bring your right knee closer to your forehead. 2. Exhale, contract your gluteal muscles; arch your body, lift your head as high as possible, and straighten your right leg toward the ceiling (knee slightly bent to avoid muscle tension). Inhale and bring your right knee and forehead back to their original position. Then repeat the same action. The movements should be done quickly one after another, without interruption, and the buttock muscles should be contracted when arching. Repeat 10 times for each leg, gradually increase to 25 times. Compress the buttocks 1. Kneel down, let your hands hang down, and gently stroke your thighs with your palms. 2. Inhale. Keep your body and thighs in a straight line, use your palms to compress the buttocks muscles, bend your body backward, and keep the position unchanged for 5 seconds. Exhale and return to the original position. Repeat 5 times, gradually increase to 25 times. Exercise the gluteal muscles. The buttocks are a very important but often neglected part of the bodybuilding training. The reason is simple: it is not easy to see! This does not mean that we can ignore the training of the gluteal muscles, because it is between the back and the legs when showing the back, and plays a connecting role. Whether the gluteal muscles are strong and firm can be seen by others! The main training methods for the gluteal muscles are linked to the back and thighs, such as squats and deadlifts. However, there are also some special exercises that can be used to sculpt the gluteal muscles. The following exercises can be used alone or as an aid to squats and deadlifts. 1. Lie on your back and lift your hips on one leg. Lie on your back, bend your right leg, and place your left leg on your right leg. Place your hands with your palms facing down at your sides. Slowly lift your hips up and tighten your gluteal muscles as much as possible until your back is straight. Return to the starting position and repeat. Do 3 sets on each side, about 20 times per set.

Warm reminder: If you have accumulated a lot of fat in your thighs and buttocks, it often looks like a bad figure for men. In order to build a good figure, it is actually recommended that you can insist on training according to the above method. If you persist, it will actually be effective.