Eliminate Fat Rolls From The Buttocks With These Specific Exercises

Are you looking to eliminate fat rolls from your buttocks and tone them? If so, you’re not alone. Many people struggle with this common problem area. But the good news is that there are specific exercises that can help you achieve your goals.

Exercise 1: Leg rainbow

  • Get on all fours, with the palms of your hands on the ground.
  • Extend one leg.
  • Now move the extended leg taking the foot to the outside of the other foot and, drawing a semi-circle (rainbow), take it to the opposite end. That’s a repeat.
  • Repetitions: 12 to 20 repetitions with each leg.

Exercise 2: Lateral walk with resistance band

  • With a resistance band looped around your lower thighs, place both feet on the floor hip-width apart, making sure your knees remain in line with your toes.
  • Looking straight ahead, flex your hips and knees, making sure your knees are in line with your toes.
  • Continue to bend your knees until your upper legs are parallel to the ground. Make sure your back is at a 45-90 degree angle to your hips. This is the initial position.
  • Inhale.
  • Exhale. Keeping in a squat position and with your right foot on the ground, step your left foot out so that your feet are slightly shoulder-width apart.
  • Inhale. Maintaining the squat position and with your left foot on the ground, step your right foot in to return to the starting position.
  • Complete 10 reps on the same side before completing the remaining reps on the other side.

Exercise 3: Lying Side Leg Raise

  • Lie on your right side on an exercise or yoga mat. Make sure your head is supported by your hand.
  • Lift your left leg up as high as you can, keeping your leg straight. Hold it for 1 second at the top.
  • Slowly lower your leg.
  • Do this 15 times and then switch sides.

Exercise 4: Single-leg steps

  • Stand next to a bench with your back straight.
  • Place your hands on your waist or hold one or two dumbbells at chest height.
  • Put one leg at a 90-degree angle and place it on the bench, keeping the other leg straight and planted firmly on the ground.
  • Drive your body weight through the heel of your left leg and simultaneously push off your right foot.
  • Pause and hold your weight in the air for a second.
  • Slowly return to the starting position and repeat on the other side.
  • Do 12 to 15 repetitions on each side.

Exercise 5: Reverse lunge

  • Stand tall with your hands on your hips or hands behind your head.
  • Step back with your right leg and squat down until your knee almost touches the ground.
  • Return to the starting position.
  • Do 10 repetitions, then switch sides.

Exercise 6: Hydrant

  • Start on all fours, with your knees just below your hips and your hands just below your shoulders.
  • Keep your back and neck straight and look straight ahead.
  • Keeping the knee bent, lift the right leg out to the side until the thigh is parallel to the ground.
  • Hold the position for a few moments and lower the leg back to the starting position.
  • When you finish, repeat the exercise on the opposite side.
  • Do 12 repetitions on each side.

In addition to these exercises, it’s important to maintain a healthy diet and stay hydrated in order to lose fat. Eating a diet that is rich in lean protein, fruits, and vegetables, and limiting processed foods, will help to support your weight loss goals.

In conclusion, fat rolls on the buttocks can be a frustrating problem area, but with a consistent exercise routine that focuses on the glutes, quads, and hamstrings, you can see results. Squats, deadlifts, and lunges are all great exercises for toning the buttocks, but it’s important to eat a healthy diet and stay hydrated in order to lose fat. Remember to consult with a doctor or a personal trainer before starting any exercise program.