Most Effective Buttocks Fat Loss Workouts

6. Step up:

How To Do:

  • Stand in front of a bench or step and place your left foot firmly on the step, high enough that your knee is bent 90 degrees.
  • Press your left heel into the step and push your body up until your left leg is straight and you’re standing on one
  • leg on the bench, keeping your right foot elevated.
  • Lower back down until your right foot touches the floor.
  • Complete the prescribed number of reps with your left leg, then do the same number with your right leg.

7. Hip-Lift Progression:

How To Do:

  • Lie on your back with your arms at your sides with your knees bent and your feet on the floor.
  • Lift your hips toward the ceiling. Hold for 1 count, and then lower back down.
  • Repeat the lifts for 60 seconds, squeezing your glutes and hamstrings at the top of the range of motion.
    Be careful not to over arch your spine.
  • To make this exercise more difficult, extend one leg at the top of the lift.
  • Keep your thighs parallel and hold the lifted position for about 5 seconds.
  • Keeping your hips up, place your foot back on the floor and then lower your hips.
  • Repeat this exercise for 30 seconds; switch sides and do the move for another 30 seconds on the other leg.

8. Squat with Kick-Back:

How To Do:

  • Stand with your legs shoulder-width apart.
  • Sit back to a squat, bringing your fists close to your chin.
  • Then bring your left leg straight behind you while extending your arms forward.
  • Return to the squat position, then repeat on the other side.
  • Continue alternating sides for one minute.
  • As you squat, remember to keep your weight back on your heels.
  • When extending the leg behind you, keep your hips square don’t twist them toward the side.

Source: (Polili)