Contents
Diet
Some nutritional advice can be followed to lose weight in the buttocks area , including the following: [1]
- Avoid foods rich in sugar, white flour, saturated fats, and trans fats, such as: pizza, fried foods, and ice cream, because they will lead to the accumulation of fat in the buttocks and buttocks .
- Replace unhealthy foods with nutritious foods, such as: fresh fruits and vegetables, and whole grains, such as apples, oranges, peppers, and whole-wheat bread.
- Eat lean protein at every meal. The body needs protein regularly every day, because it helps to stay active, build muscle, and boost the strength of the immune system. Among the protein-containing foods: egg whites, chicken, fresh fish, and low-fat milk products.
Exercise
It is sometimes difficult to burn fat from a specific area on its own, however, exercising in conjunction with a diet that contributes to burning fats all over the body, including the buttocks, and among these exercises are the following:
Cardio and aerobic exercise
In addition to that these exercises work to strengthen the heart and mind, they also help to form and strengthen the buttocks, and they may nullify the genetic predisposition to the formation of cellulite and thus adjust the shape of the buttocks, and include endurance exercises such as running, and in the event that the ability to practice endurance exercises can be played on a stationary bike And the American Sports Council recommends performing aerobic exercises at least 3 times a week for a period of 20 minutes or more, and if you want to control your weight for a longer period, it is recommended to do them at least 4 times a week for a period of 45 minutes, and you can perform any daily physical activity to contribute. In that, such as: walking, or riding a bike instead of the car, or climbing the stairs instead of the elevator. [2]
Strength training
A strength training program can be followed that targets a specific area, such as targeting the glutes muscles, the thigh, and the muscles of the buttocks, and it is possible to switch constantly in the tools used to perform these exercises, and it is recommended to do these exercises 3-4 times a week, making sure to repeat two types on The least of these exercises is about 8-12 times per exercise, with a break between different exercises, and the effectiveness of the exercises is determined by the number of exercises performed and the number of times they are repeated. [3]
Simple mathematical movements
There are several simple sports movements aimed at slimming the buttocks area, including the following: [4]
- Squeezing a pillow while sitting: This movement targets the thigh, and is performed by sitting on a strong chair without wheels, while keeping the feet on the ground, and bending the knees at a 90-degree angle, where a pillow is placed between the thighs, and the pillow is compressed between the thighs in conjunction with breathing normally for a minute.
- Pushing by the hands while sitting: This movement targets the thighs and hips, and is performed by sitting on a strong chair, keeping the feet on the ground, and bending the knees at a 90-degree angle, where the palms of the hands are fixed on the outer sides of the knees, then the knees are pushed out, in conjunction with Pressing the hands inward to prevent the thighs from moving outward, and staying in this position for one minute.
References
- ↑ BETH RIFKIN (12/18/2013), “What is the Quickest Way to Lose Weight on Your Legs & Butt” , www.livestrong.com , Retrieved 5-1-2018. Edited.
- ↑ "Toning Your Body - and Your Thighs" , www.webmd.com , Retrieved 5-1-2018. Edited.
- ↑ MELANIE SHEARER (11-9-2017), "How to Get a Smaller Butt, Legs & Thighs" , www.livestrong.com , Retrieved 6-1-2018. Edited.
- ↑ Jorge Cruise (22-5-2015), “4Moves To Slim Your Hips And Thighs” , www.prevention.com , Retrieved 6-1-2018. Edited.
