Worried you are carrying too much weight on your buttocks? A large butt can make it difficult for you to shop and feel like your most obvious and distracting feature. Although it is very difficult to target an area, through exercise and diet, you will get a smaller butt in no time.
Step
Method 1 of 2: Practice
Step 1. Work your buttocks muscles
Strength training is the best way to shrink your buttocks. Muscle takes up less physical space than fat, so exercising it (turning it into muscle) lifts it and makes it smaller. It will also increase your overall metabolism and turn your whole body into good proportions.
- Lifting weights is a great exercise for the buttocks area. However, when doing this exercise, be sure to focus on form rather than weight. Lifting more weight the wrong way will not give you better results.
- Incorporate squats into your routine. This exercise primarily targets your thighs and buttocks, but also works your hamstrings and lower back. Make sure to warm up beforehand.
- The Lunges workout is another fantastic exercise for the lower-middle body. There are different variations (sideways, backwards, etc.), so change them constantly.
Step 2. Do cardio
Since fat is the cause of the formation of a big buttocks, cardio training is the fastest answer to get rid of it. Running, swimming, boxing or cycling will burn the most calories for every minute you do it. And fewer calories equal a smaller butt.
In addition to cardio, try interval training, which burns even more calories than its single-speed counterpart. Practice fully for 30 seconds and rest for a few minutes. Repeat 8-10 times. Your metabolism will wake up in a few minutes and stay awake. And the best part? The toughest part of your workout is done in 15 minutes
Step 3. Start circuit training
If regular strength training starts to get boring, mix it up with circuit training. While you can do cardio every day, stick to strength training for up to 30 minutes, 3 days a week. Alternate between new glutes and high-intensity cardio for your entire training session.
Circuit training is all about combinations. If you don't have access to some weights or machines, jog with weights or if you don't, add weights to your cardio workout. You will kill two birds with a dumbbell
Method 2 of 2: Fat Reduction Restraint Techniques
Step 1. Get rid of the calories
Fewer calories equals more calories lost. More calories lost equals everything smaller, including your butt. Burning calories with exercise may not be enough, so you should monitor your eating habits as well.
0.45 kg equals 3500 calories. If losing 4.5 kg is your first goal, throwing off 500 calories each day will equal losing 0.45 kg per week, 10 weeks overall. But don't forget: exercise also wastes calories
Step 2. Eat the right carbohydrates and fats
Often carbohydrates and fats are the villains. However, there are good carbohydrates and fats, which are very important to your diet. They provide energy for your body, maintain your metabolism and help your digestive system to absorb various vitamins.
- Avocados, olives, nuts, olive oil and salmon have good unsaturated fats, which won't make you feel guilty. They will also keep you full, preventing you from overeating later.
- Whole grains and breads, cereals and pasta, porridge, couscous, quinoa and brown rice are good carbohydrates that provide fiber, energy and keep your insulin levels normal.
Step 3. Consume a healthy amount of milk and protein
These two food groups help you build muscle and are full of nutrients. It'll be easier to burn off the midnight oil and get you through those hefty workouts.
Eggs, turkey, chicken, fish and low-fat yogurt, cheese, milk and soft cheese are all good options. If you choose red meat, make sure it is lean
Step 4. Dispose of the trash
To get rid of calories, you must eliminate bad fats and empty calories. That means no fast food and no fizzy drinks. In both cases, your body will not feel full and store its waste in your fat cells.
- Fill it with fruits and vegetables. They are low in calories but still dense, providing you with nutrients, less calories, energy and letting you stay full longer.
- Drink water. Two cups before each meal fills your body, hydrates you and keeps your weight in check. You also have less time to consume these sugary, high-calorie drinks, which do nothing for your nutrition or your waistline.
Tips
- Feel free to do cardio every day, but limit weight training to about 3 times a week. Your muscles need time to repair themselves.
- Consult a doctor before you start any extreme diet or exercise regime.
