How to get rid of the rumen and buttocks

Organizing a nutritional plan

Attempts to get rid of the belly and buttocks require the individual to work on organizing a healthy eating plan, so that it helps to lose weight by being devoid of calories. This can be achieved by eating foods according to portions or small quantities, in addition to making sure to stay away from eating foods with a high content of calories. Sugar, sodium, or cholesterol, in addition to saturated or refined fats, can be found in foods derived from dairy products, fatty meats, and fried foods as well. In this context, it is necessary to point out the possibility of replacing these foods with others, such as whole grains. , lean protein foods, and fat-free alpine products, without forgetting the vegetable and fruit groups.

Drink a lot of water

Drinking large amounts of water is considered an essential key to getting rid of excess weight, especially the belly. Perhaps the reason for benefiting from this trick is the fact that many people misunderstand the feeling of hunger that indicates thirst and go to eat a light meal when this feeling occurs, but it is possible to overcome this. Feeling better by drinking a glass of pure water instead of eating.

Exercise

Lift the buttocks and rotate the hip

This exercise is performed by following the following steps, at a rate of 15 repetitions for each leg:

• Start in a standing position on the right foot, and at the same time clasp the hands behind the head.
• The left leg is extended toward the back and raised as high as possible, taking care not to tilt the body forward.
• The abdominal muscles are tightened and the position of the upper body is maintained as it is as much as possible. At the same time, the knee of the left leg is bent and advanced so that it becomes in front of the body, then it is moved in a rotational manner from right to left, that is, with a clockwise movement, until it is re-extended. The left leg is behind the body.
• During the exercise, try to maintain balance and not touch the ground.

Scissors cross stomach exercise

This exercise is performed at a rate of 15 repetitions according to the following steps:

• The exercise begins by lying on the floor with the face facing up.
• Extend the legs towards the top of the hips, with the hands clasped behind the head.
• Open the legs towards the sides as much as possible so that this does not cause the back to arch.
• The inner muscles of the thighs are relied upon to re-attract the legs until they intersect and the left leg becomes above the right.
• When the meeting point between the legs is reached, the head and shoulders are raised off the ground.
• This repetition is completed by returning the legs to their sides and lowering the head again.
• Make sure to alternate between crossed legs every time you perform the stomach crushing exercise.