Irrespective of age and weight, it is seen mostly in women compared to men because of the higher Estrogen levels.
1. Lunges:
Lunges are one of the most common exercises to work out your buttocks. Both walking and stationary lunges target all the lower-body muscles.
How to Do:
- Stand straight with hands on hips and feet slightly apart.
- Stretch your right leg forward and step on the entire foot.
- Dips slightly with your left leg until it touches the floor and then returns to its original position.
- Perform 3 sets of 15 exercises each, then change leg.
2. Squat Jumps:
How to Do:
- Keeping your back straight, sit with hands on your head & feet kept apart.
- Now, jump up and get back to the starting position.
- Try to perform at least 3 sets of 15 exercises.
- While doing this exercise, tighten your abdominal muscles so that you can balance yourself while you’re jumping and landing on your toes.
3. Plie Squat Into Side Kick:
How to Do:
- Stand with your feet a little wider than hip-width apart and turn your toes out. Lower into a squat, placing your hands on your hips.
- Lower into a squat, placing your hands on your hips.
- Stand up, shifting the weight into your left leg, and lift your right leg off the floor. Kick your right leg out to the side, trying to get it parallel to the floor.
- Bring your leg back in and down, returning to the squat position. That’s one rep.
- Do as many as you can in 30 seconds, then repeat with your left leg for 30 seconds.
4. Dead Lifts:
How to Do:
- No matter how you look at it, fighting cellulite is a tough battle which includes heavy lifting.
- Deadlifts are the “all in one” exercise when it comes to working out muscles groups.
- Using a wide “sumo” stance shifts the focus from your back to your legs and glutes so try switching it up a bit between stances.
- Load up the bar with a weight you can perform up to 10 times.
5. Mountain Climbers:
How to Do:
- You should begin by standing and bend over forward.
- Place hands on the floor/mat and slide your legs back. This brings you to the plank position.
- Rapidly move your left knee forward as close to your chest as you can and back again.
- Repeat this on your right side. Now bring the left knee out to your left side toward your armpit.
- Bring your leg back so that you are in the plank position and repeat this movement on the right side.
- Once you have gone through all four of these movements, stand up. Drop down and repeat as quickly as you can!
6. Resistance Band Butt Blaster:
How to Do:
- Kneel on the floor and wrap band under the right foot, and place hands down under shoulders holding handles against the floor.
- Lift right knee off the floor slightly and push the right foot back to extend leg straight against the band, squeezing your glute.
- Release slowly bringing the knee back into a bent position.
- Continue for desired reps and switch feet.
7. Single-Leg Dead Lift:
How to Do:
- Stand with feet hip-width apart, holding one lighter weight in the left hand with palms turned toward body and weights resting on thighs.
- Lift left leg a couple of inches off the floor to start. Hinge forward from hips, lowering torso toward floor and extending weights down close to legs as you extend straight right leg behind you until body forms a T [shown].
- Slowly return to start. Do 15 reps.
8. Cardiovascular Training:
Performing the cardio exercises will not only help you burn bum fat, but also the overall body fat, as it will elevate your heart rate and thus the metabolism. When you incorporate these cardio workouts with the other exercises, you can easily eliminate cellulite in the buttocks area. A few effective cardio workouts include riding a bicycle, walking/running on the treadmill at an incline, step aerobics, etc… Try to practice cardioutine for at least 3 weeks continuously to see noticeable results
source: http://infohealthtips.com
