Ways to reduce the buttocks and thighs

Fat in the buttocks and thighs

Fat accumulation is a problem for many people. In men, fat often accumulates in the abdominal area, and obesity in these cases is likened to an apple, while fat accumulates in the thighs and buttocks area in women usually before reaching menopause, and obesity in them is likened to the shape of a pear, and is considered obesity. The pear-shaped form is less dangerous to health, and the person is less likely to suffer from heart disease, blood vessels, and type 2 diabetes compared to the apple-shaped form. However, pear-shaped obesity is still a source of concern and danger to human health.

Ways to reduce the buttocks

The process of losing fat in the buttocks area and burning calories can be accelerated by exercising and following healthy eating habits. It can be said that exercising also helps improve muscle strength in the buttocks area. It is worth noting the necessity of combining exercises that burn calories with exercises that Strength increases, and this will be explained below.

Calorie burning exercises

Practicing these exercises aims to burn calories. These exercises include the following:

• Climbing stairs: Avoiding moving and electric elevators and climbing stairs on your feet at a rate of 90 steps per minute for two minutes a day, five times a week has a significant impact on burning calories and improving physical fitness.
• walking long distances: It gives benefits similar to climbing stairs, and calories can also be burned by climbing, climbing hills and high areas to enhance the effect of this exercise.
• rock climbing: This exercise burns almost twice the number of calories compared to walking long distances or climbing stairs, and some gyms can provide areas for rock climbing in closed places, which is a relatively safe way to learn the sport of climbing.
• Yoga exercises: Yoga helps improve flexibility and promote relaxation, and it is preferable to practice these exercises for 15 to 20 minutes.
• High-intensity phase exercise: It is a group of high-intensity exercises, from 12 to 15 exercises that are performed alternately. Each exercise requires a short period of time (30 seconds) or more, and then one moves to a type of light exercise, then one moves to the next high-intensity stage exercise. Below is a group of high-intensity exercises that help burn fat in the buttocks area:
  • Jumping jack exercise.
  • push up.
  • Jogging in place.
  • Crunch exercise, sometimes called stomach exercise.
  • Leg lifts exercises.
  • An exercise based on the elbows, known as plank exercises.
  • Parallel dips exercise.

strength exercises

Doing strength exercises helps burn calories. These exercises include:

• Chair position exercise against the wall.
• Lunging exercises.
• Kicking exercise.
• Squat or squat exercise, and the following points show the method of this exercise:
  • Leave a shoulder-width distance between the legs.
  • Keep arms straight forward for balance.
  • Slowly lower towards the ground, such as imagining slowly sitting on a chair until the angle of the knees becomes 90 degrees, while preventing the knees from bending inward, then stand up slowly and repeat the exercise.

Ways to slim down thighs

Burning more calories helps lose fat regardless of its location in the body, and building muscle increases the burning of calories and helps improve body shape, so the previous exercises help get rid of buttock fat in particular and body fat in general, and in addition to Previous exercises: You can get rid of the fat accumulated in the thighs or legs by following the following tips:

• Aerobic exercise: The first step to burning body fat is to start exercising, and most adults are advised to do moderate-intensity exercise (at least 150 minutes per week).
• Muscle strengthening: Losing fat alone causes sagging, so time must be set to increase muscle strength in the thigh area. One of the best exercises is lunge exercises. The following points show the correct way to perform lunge exercises:
  • Stand still, and place your hands on your hips for balance.
  • Extend the right leg forward, bring the left leg back, then bend the right leg to a right angle.
  • Repeat the previous step by switching between feet.
• Reducing calories: It should be noted that there is no magic diet to get rid of thigh fat, but reducing calories consumed is considered necessary to get rid of excess fat, including thigh fat. The body will be forced to use excess fat as a natural source of energy.

Diet to lose weight buttocks and thighs

When changing daily eating habits is combined with exercise, this helps burn calories and lose fat significantly. This does not require a strict diet, but rather a healthy and balanced diet, through:

• Drink water and fluids in sufficient quantities to maintain the body’s moisture and reduce the appearance of cellulite in the thighs and buttocks.
• Avoid eating sugar.
• Reduce starch and refined carbohydrates, and increase consumption of whole grains.
• Choose lean protein and healthy fats and eat them in moderation.
• Increase the intake of vegetables and fruits.
• Reducing foods that contain empty calories, which are foods that provide high calories and few nutrients.