How to reduce the ass? To achieve this goal, it is recommended to perform a special training complex. These exercises make the gluteal, lumbar and femoral muscles work intensively. As a result of regular classes, extra centimeters will begin to gradually melt. What is included in the complex?
Exercise one
How to reduce the ass? Squats are an ideal exercise to solve this issue. There are several “subtleties” in performing this exercise. You should not squat too deep, just bend your knees to a right angle - squats at a high angle will give the opposite result - the buttocks will begin to increase in size. The back during such squats should be kept straight, not leaning forward. While lowering the body, you must take a deep exhale, and while lifting the body up, take a slow and deep breath.
To reduce the ass, you will need to perform at least 10 repetitions per set. The number of approaches is selected individually, but at least two times in one training session.
Exercise two
Are you worried about how to reduce your ass? Perform a special exercise that forms the gluteal muscles. It is quite complex, but the results will be stunning! Kneel on the floor. Leaving to the right the arms raised directly to the level of the chest, lower the pelvis and buttocks to the floor on the left. Hold in this position for a moment, balancing with your hands, straighten and rise to its original position. After that, repeat the same movement in the opposite direction. The gluteal muscles during the exercise actively work, as well as the muscles of the hips and sides. With prolonged and regular training, the question of how to reduce the size of the buttocks will be solved very quickly. Perform at least 10 repetitions on each side. Over time, when the muscles become stronger, you can increase repetition up to 20 times.
Exercise Three
You can solve the problem of how to reduce your ass by riding a bicycle or replacing a bicycle workout with a stationary bike. Expose the device in such a mode in which you can work for a long time, at least 10 minutes. After a short (30-60 seconds) rest, you need to repeat the exercise. If you use a regular bike as a simulator, ride it for at least half an hour a day. If possible, choose the tracks that you have to drive up more - it is significant, continuous power loads during lifts that help to reduce the volume of priests.
As additional exercises, you can increase walks in which you have to climb up - it can be ascents along the steps of a ladder up, to a hill, etc.
Use the above exercises in your daily workouts, and the results will please - unsympathetic excess volumes will gradually begin to “melt”, and the figure will become chiseled! A particularly significant effect can be achieved by combining this training complex with a low-calorie diet. Create perfect proportions of your body easily and with pleasure!