How to reduce the buttocks that are too upturned

Many mothers after childbirth will have their buttocks become very round due to childbirth, and they look like they have a perky butt. However, some people feel that this is not suitable for their body proportions, so everyone hopes to lose weight and make their buttocks less perky and smaller. They can exercise their muscles and remove excess fat to make their buttocks smaller.

1. Leg Deadlift

Target muscles: Buttocks

1. Stand with your feet apart, holding a barbell with your arms straight.

2. Tuck in your abdomen, straighten your back, and slowly bend your upper body to 90 degrees, keeping your back straight and your buttocks tightened and lifted.

3. Use your abdomen and buttocks to return to standing position. 10 times per set, 3 sets are appropriate

2. Kick after resistance

This is a workout that targets the buttocks muscles, helping to shape the buttocks and reduce fat. You don’t need the resistance rope in the early stage, but you can use it slowly in the later stage.

1. When exercising, mothers can support themselves with their hands and kneel on the yoga mat.

2. Slowly lift and straighten your right leg, with your toes pointing to the ground, your leg straight, and your foot higher than your hips.

3. Return to kneeling position. Do five times and then switch to your left leg. Completing both legs counts as 1 set, 3 sets is appropriate. Rest for 70 seconds in between.

3. Bridge

1. Mothers can lie on the yoga mat, bend their legs, and keep their feet as close to their hips as possible.

2. Use your heels to exert force, tighten your abdomen, and lift and tighten your hips. Keep your knees to your shoulders in a straight line.

3. Return to lying flat and lift up again. Do 10 times as a set, 3 sets are enough.

4. Yoga ball bent legs

This is more like an advanced version of the bridge style.

1. Mothers lie flat on the yoga mat with their heels on the top of the yoga ball.

2. Lift your hips, straighten your body, and make sure your feet to your shoulders form a straight line. Starting position

3. Control the ball with your feet and let it slowly move toward you. Bend your knees slowly. When your calf and thigh form a 90° angle, stop and hold for 2 seconds. Restore to the initial action.

5. Bend over and lift your legs sideways

1. Support yourself with your hands and kneel on the yoga mat.

2. Tighten your abdomen, slowly lift and straighten your left leg to the side, with your foot higher than your hips. Hold for 2 seconds, then return to the starting position.

Keep your back straight and your abdomen tight.

6. Bend over and lift your legs

1. The mother lies flat on the yoga mat and uses her hands and feet to support her body. Starting action.

2. Lift your left leg, straighten your back, and keep your head parallel to the ground. The longer you persist, the better.

3. Put down your left leg, rest for 20 seconds, and then switch to your right leg.

7. Flip-board hip lift

The target muscles for training are the back muscles of the arms (triceps), abdomen, and buttocks

1. Place a stool about 20 cm high. Mom sat in front of the stool.

2. Bend your knees, press the stool with your hands in opposite directions, and lift your body. The chest and thighs should form a straight line.

3. Lower your hips. Repeat 10 times, 3 sets.

8. This is the most difficult move. Bend over and pull your legs sideways

1. Bend your arms and kneel on your knees. Shoulders are naturally separated; this is the initial position.

2. Keep your back and neck straight and look forward. Keep your right leg kneeling and your right arm bent.

3. Raise your left hand and support your body with your palm. Lift and straighten your left leg. Bend your knee on the left side of your body and bring your knee as close to your left elbow as possible. Return to the starting position and switch right leg and right hand.

One cycle consists of one movement to the left and one movement to the right. 5 cycles constitute a set. 3 groups are appropriate.