Weight loss exercises for slimming waist and buttocks

Skinning waist and buttocks can be achieved through targeted weight loss exercises, mainly including rolling the abdomen, buttock bridge, side lying and leg lifting, Russian rotation, deep squat and other movements. These movements can effectively exercise the muscles of the waist and hips, helping to reduce local fat accumulation.

1. Abduction

Abduction mainly exercises the abdominal muscles, especially the rectus abdominis muscle. Lie flat on the ground, bend your legs, cross your hands in front of your chest or gently support your head. Use abdominal strength to roll up your upper body and keep your lower back on the ground. Rolling the belly helps to enhance core strength and reduce waist fat. It is recommended to have 3 groups per day, 15-20 times per group, and be careful to avoid overexertion of the neck.

2. Hip bridge

Hip bridge mainly targets the muscles of the buttocks, especially the gluteus maximus. Lie flat on the ground, bend your legs, keep your feet shoulder width apart, place your hands on both sides of your body, and use your hips to lift them up until your body is in a straight line. The hip bridge can effectively enhance the contour of the buttocks and reduce fat accumulation in the buttocks. It is recommended to perform 3 groups per day, 15-20 times per group, and pay attention to maintaining slow and stable movements.

3. Side lying leg lift

Side lying leg lift mainly exercises the muscles of the outer buttocks and waist. Lie on your side on the ground, with your lower arms extended to support your head, your upper hands placed on your chest or hips, and your upper legs extended and lifted upwards, keeping your movements slow. Lying on your side and lifting your legs can help shape the curves of your waist and hips. It is recommended to do 3 sets per day, 15-20 times per side of each set, and be careful to avoid body shaking.

4. Russian Rotation

Russian rotation mainly exercises the oblique muscles of the abdomen, which helps to slim down the waist. Sit on the ground, bend your legs and lift them up, tilt your body slightly backwards, make fists or hold heavy objects with both hands, and rotate your upper body left and right. Russian rotation can effectively reduce fat on both sides of the waist. It is recommended to have 3 groups per day, 20-30 times per group, and pay attention to maintaining core stability.

5. Squatting

Squatting is a whole-body movement that has a significant exercise effect on the muscles of the buttocks and thighs. Stand with your feet shoulder width apart, your hands can be placed on your chest or straight forward, sit with your hips back, your knees not exceeding your toes, squat until your thighs are parallel to the ground, and then stand up. Squatting deeply can help improve hip muscles and reduce hip fat. It is recommended to do 3 groups per day, 15-20 times per group, and pay attention to keeping your back straight. The weight loss exercise of slimming waist and buttocks requires long-term persistence to see results. It is recommended to do it 4-5 times a week for 30-40 minutes each time. Paired with aerobic exercise such as jogging, skipping rope, etc., it can further enhance the fat loss effect. Pay attention to controlling calorie intake in diet, eat more vegetables, fruits, and high-quality protein, and avoid high sugar and high-fat foods. Warm up and stretch before and after exercise to prevent muscle strains. If discomfort occurs, stop exercising in a timely manner and consult a professional.