Exercise to reduce buttocks
There are several exercises to reduce the buttocks, including:
- Running : Running from cardiovascular exercises that contribute to burning fat in the area of the buttocks and buttocks, whether running on the ground or on the treadmill, and can be any exercises other than running, such as riding a bike, swimming, or any other exercise helps movement Buttocks, preferably three times a week for 45-60 minutes.
- The squatting exercise : Exercise is practiced in the position of standing by keeping the feet apart from each other width shoulders, and put the hands on the head of the two sides while keeping the back straight, looking forward, and swallowed the abdomen to the inside, and then lower the body down by bending Knees until they are parallel to the ground, and then press the heel of the feet to stand upright again and repeat the exercise.
- He jumped squatting : This exercise can be done by leaving a large distance between the legs, making the toes bend at 45 degrees, with the body down to the ground until the knees form a 90 degree angle, then jump up and return to the starting position on the ground, The sides or forward, repeating this exercise is focused on the buttocks and inner buttocks.
Eat foods to reduce the buttocks area
One of the best foods to lower buttocks:
- fruits : Although fruits contain sugar, it does not raise blood sugar levels, does not enhance the stock of fat, and does not raise the proportion of insulin, because the sugar in the fruit is not refined or treated, and therefore can replace snacks such as candy, Contains sugar with fruit.
- Vegetables : Eat vegetables instead of foods that contain high calories contributes to the loss of body fat, especially the area of the buttocks and buttocks except potatoes.
- Protein-rich foods : It is recommended to eat high-protein and fat-free foods, such as fish, salmon, and flatfish, they help to reduce weight, and significantly reduce calories, which can be taken instead of high-fat foods, such as beef, and red meat.
Tips To Reduce Buttocks Fat Area
Lower buttocks can be reduced by following a set of tips:
- Calorie reduction : Calorie reduction means a greater loss of calories, whether by eating foods that contain lower calories, or exercise, and thus reduce the size of the body and buttocks.
- Eat healthy carbohydrates and fats : It is important for the diet, it supplies the body with energy, maintains metabolism, and also helps the digestive system to absorb vitamins. Examples of carbohydrates that contain unsaturated fats: salmon, nuts, olive oil, avocados, Provides body fiber and energy and maintain the level of insulin, including: brown rice, pasta, oats, cereals, and bread containing whole grain wheat.
- Get dairy and protein : Access to enough dairy products and protein helps build the muscles of the body, for the richness of these products with nutrients, for example: cheese, milk, low-fat yogurt, home cheese, turkeys, eggs and fish.
- Dispose of harmful foods : The elimination of fat in the body is by reducing calories by moving away from fast food and soda, in addition to drinking plenty of water, and eating vegetables and fruits.