Generally, waist and buttocks widened due to fat buildup. In addition, other factors such as lifestyle are less healthy, hormones, and genetic problems also affect. Kesehatan Jiwa
However, you don’t need to worry. The problem can be addressed safely with routine exercise to shrink waist and buttocks.
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Reported by Medical News Today, the waist area until the buttocks have three main muscles that are interconnected, namely gluteus maximus, gluteus minimous, and gluteus medius.
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Therefore, you cannot remove fat only in one area. You need to train it with a movement that can burn the whole fat so that it looks slim. Kesehatan Tubuh
Sports Shrink Waist and Buttocks
The sports movement to form a waist muscle and the butt is quite simple if done. You can repeat it several times every exercise.
1 run
Running in the morning or evening at least 20 minutes per day can help tighten the ability of the waist, buttocks, and leg calf.
The medium to high intensity running is considered better than walking, especially to dismiss fat because it burns calories faster. Kesehatan Tubuh dan Jiwa
If it’s not used to run, then you can start slowly from the road quickly without stopping. Then increase it to a mild to high running of intensity.
2 hiit.
HIIT (High Intensity Interval Training) is one of the sports shrinking waist and buttocks. This exercise can form waist and buttocks become more ideal.
However, this one exercise is highly recommended by Personal Trainer in several fitness centers.
The process of training starts with heating, then the treadmill with a speed of 7 miles per hour for 1 minute, moves mode to running (run) and the ritmenya repeated for 15 minutes. vitamin dan suplemen
3 up and down stairs
You can also climb the stairs and then go down repeatedly. This movement is beneficial for heart and lung health.
Up and down stairs or step-climbing movements can increase the strength of muscle tone in the buttocks and upper legs.
You can start trying to go up and down the stairs for 10-15 minutes without stopping, but slowly and careful. Do it every day for one week.
4 Squats.
Squats is an exercise to increase muscle strength at the waist, butdock, and stomach simultaneously.
Based on the results of the study, the researchers found that the squats movement was the right choice to activate gluteus maximus and gluteus medius.
Squats exercises to shrink waist and buttocks can be done 20 times, then reset movements for 3 sessions every day.
5 lunges
Exercises for waist and buttons tend to be simple. One of the movements of lunges that can be done without mattresses or shoes, provided that it is done on a flat surface.
Lunges movements are effective for building the lower body strength and tightening gluteus maximus.
Lunges can be combined with other movements such as when heating or Fat Burning and Cardio exercises.
6 One-Leg Deadlift
One-leg Deadlift includes exercises to increase balance while strengthening the abdominal muscles, lower backs, to buttocks.
Doing the One-Leg Deadlifts movement routinely effectively activates the gluteus muscle.
How, just position the body lean forward like bending. Then lift it slowly one leg towards the back alternately while still maintaining body balance.
7 side-lying hip abduction
Side-Lying Hip Abduction is an exercise strengthening the gluteus muscle of the medius that can be done while lying relaxed.
The movement is quite easy. Position the body lying down and tilted to the side and lift the body to one side while sustaining with the arm.