8 Most Effective Exercises To Reduce Gluteal Fat

6. Try Bridges:


try-bridges

How to Do:

  • lie on your back with your knees bent. Keep your feet anchored firmly on the floor.
  • Now, press your hips upward and squeeze your butt. Then lower your hips back to the floor. Do this as many times as you can.
  • Lie with your back on the floor with your left knee bent, and keep your right leg straight. Now, lift your right leg until it lines up with your left thigh.
  • Push your hips up, while keeping your right leg elevated. Then, lower your body and leg back down.
  • Now, switch and do the same exercise with your other leg. [1]
  • For an advanced version, extend one leg into the air during each hip lift. Elevate your hips first, then extend your leg.
  • Hold for 10 seconds, then bring your leg back down to its original position before lowering your hips.

7. squats:

squats

How to Do:

  • To do a squat, stand with your feet spread apart at hip width and squat down at a 90-degree angle.
  • Then, stand back up. The key to doing a proper squat is to make sure you are pressing back on your heels, not forward on your toes.
  • Keep your feet firmly planted on the floor.
  • Again, doing 15 reps 2 times is a good goal when you are starting out, but you can increase the reps as you get stronger.

8. Lunges:

basic-lunge

How to Do:

  • To perform a lunge, stand with your feet shoulder width apart.
  • Your feet should point straight ahead. Step forward, while keeping your knee from going past your toes.
  • Push off with the heels so you keep your balance.
  • Then, straighten back up. Now, switch to the other leg.
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