Weight buttock exercises

Weight buttock exercises


  • 1 cardio-vascular
  • 2 strength exercises
  • 3 up the stairs
  • 4 exercise kicks
  • 5 References


Cardio-vascular helps to burn excess fat in different parts of the body also including the buttocks, and these exercises: running, brisk walking, swimming, cycling, it is worth mentioning that it is recommended this exercise exercises from 45 to 50 minutes five times per week. [1]

Strength exercises

The more muscle size is greater whenever the larger metabolic processes in the body is not limited to the exercise time, but the rest time as well, and strength exercises help to increase muscle size and thus slimming the buttocks, [1] These exercises exercise squat and can be done by following The following steps: [2]

  • Stand by making the distance between the feet wider than the distance between the shoulders.
  • Make back straight.
  • Bend your knees completely, with tightening the abdominal muscles inside.
  • Take down the body down as far as possible.
  • Return to the start position.

Note: It is recommended to do this exercise 15 to 30 times on three groups. [2]

Up the stairs

In the British Journal of Sports Medicine has published a study on the importance of the rise of the stairs that go back to the human body, and in the study noted that even though simple up the stairs for a period during the day, this is very beneficial to the body and slimming buttocks in particular. [3]

Exercise kicking

Kicking exercise is one of the exercises that help slimming buttocks, and can be done by following the following steps: [3]

  • Put your hands and feet on the ground.
  • Assigning the body on the knees so that Tkonan parallel to the pelvis.
  • Make the distance between the knees equal to pelvic width.
  • Assigning the introduction of the body on the elbows so that Tkonan parallel to the shoulders.
  • Make the distance between the elbows equal to the width distance between the shoulders.
  • Lift the right leg back and then folded to become close to the rear.
  • Repeat five times for each leg exercise.


  • ^ أ ب Jennifer Andrews, "Exercises to Reduce a Fatty Waist & Buttocks"، www.livehealthy.chron.com, Retrieved 21-6-2018. Edited.
  • ^ أ ب "How to Do a Squat", www.wikihow.com, Retrieved 21-6-2018. Edited.
  • ^ أ ب "How to Lose Butt Fat: 10 Effective Exercises", www.healthline.com, Retrieved 21-6-2018. Edited.


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