How to reduce the buttocks area

Reduce calories

Work is done to reduce calories, by calculating the amount of calories eaten during the day using the Internet or with a nutritionist who helps determine the amount of calories a person needs during the day to maintain weight, as it must be reduced by approximately 500 to 1000 calories per day. , which works to reduce approximately (50g-90g) of fat per week, and this is considered the recommended healthy rate for weight loss, and the McKinley Health Center advises to avoid reducing calories from 1800 calories for men, and 1200 calories for women, because reducing these levels works The body does not get nutrients, and the body feels that it is in a phase of starvation, which works to resist burning fat.

Eat low-calorie foods

It is important to choose foods that contain a few calories per gram, as this type of food allows a person to eat more foods with fewer calories, and it helps to increase the feeling of satisfaction to tighten the body from the bottom, such as: vegetables, fruits, legumes, and nuts , Whole grains, they are rich in fiber, amino acids that are the building block for building muscle tissue that gives fitness and a taut body, and lean proteins found in fish and poultry.

exercise

running

Running burns calories and tightens the muscles of the buttocks, and in the event that the person is not used to physical fitness, he should start with short distances every day, then increase them at a moderate pace, such as trying to run for five to fifteen minutes, and when resting with running, the time and intensity can be increased Exercise, such as: running for long distances and for a longer time, as it increases the challenge to the muscles and thus increases the burning of fat.

Squat exercise

Anyone can do a squat exercise, which is to stand upright, spread between the feet and knees, keep the back straight, then go down and push the butt back, to form a 90-degree angle with the legs for a second, and repeat the exercise from 12 to 15 times, and weights can be carried To increase the strength of the exercise.

Up the stairs

Avoid climbing stairs and elevators, because climbing stairs burns calories and increases physical fitness, as a study in the British Journal of Sports Medicine showed that climbing stairs offers remarkable health benefits to the body.