Butt meat sagging how to exercise the fastest and most effective way to thin the buttocks

Many people's buttocks not only have more meat, but also the phenomenon of sagging and sagging, so that the buttocks are mostly sedentary for a long time, the buttocks do not get good exercise, fat accumulation, if you want to improve the buttocks well, have a tight and sexy buttocks, you can start from the following aspects, persist in carrying out, the buttocks will gradually become smaller and more rounded and warped.

Step 1: aerobic exercise thin buttocks

The buttocks can't be trained with power buttocks at the beginning, otherwise the buttocks are wide and large and uncoordinated, especially for people with short and thick lower limbs, which will aggravate their own physical defects, they should first do some brisk walking, cycling, swimming, running and other aerobic exercises, with 3-4 times a week about 40 minutes of exercise is appropriate, insist on carrying out the buttocks Fat down, reduce the hip fat.

Step 2: Control your diet

People with more buttocks usually do not have low body fat, and exercise to lose weight is also whole-body. In addition to insisting on doing reasonable exercise, you also need to control your diet, adjust your daily diet plan, eat more vegetables and fruits, and avoid high-calorie, high-fat, high-sugar, high-salt food.

1、Breakfast

50g of whole wheat toast, 2 pieces of lettuce leaves, 50g of cucumber, 4 small tomatoes.

2、Lunch

Boiled chicken breast 200g, boiled potato 110g, carrot 75g, lettuce 95g.

3、Dinner

1 egg, 45g lettuce, 1 banana, 3 small tomatoes. Remark Each meal recipes to ensure a certain amount of protein, vitamins, carbohydrates and other nutrients intake, protein to eggs, chicken breast, beef, etc., vitamins, etc., more from a variety of fruits and vegetables, but the practice needs to be light, more boiled, steamed and other methods of consumption is appropriate, conducive to weight loss and thin butt.

Step 3: buttocks exercise

After the buttocks meat is not so much, and then some comprehensive buttocks exercise, so that the buttocks firm up round, seems to be full and powerful and sexy, the following buttocks training can be referred to study.

1、Bulgarian type arrow squat

Action time: about 15 times, three sets of training. Action essentials 1. The practitioner stands in front of the flat bench 1 to 2 steps away. 2. Rest the back of the left foot on the flat bench with the knee bent and the upper body straight. 3. During the movement, bend the right knee to make the body drop to the left knee almost touch the ground, then extend the right knee to stand straight right leg, this is to complete a movement.

2, flat support buttocks

Action time: 8-10 times around, three sets of training. Action essentials 1. Prepare the yoga mat, do a good job of flat support movements. 2. Prone, hands hollow fist support the ground. 3. Toes back hook, body in a straight line. 4. Exhale, straighten the right leg and raise it upward. 5. Be careful to keep your hips centered and inhale to drop your leg.

3、Self-weighted hip bridge

Action time: a group of 15-20 times, three sets of training. Action essentials 1. Bend your knees, lie on your back on the ground, feet spacing slightly greater than shoulder width, slightly apart to the sides. Arms apart to the sides on the ground. 2. With your hips upward, use your shoulders and upper back as a fulcrum and your feet as another fulcrum to lift your hips upward, and your lower back and thighs upward, until your entire torso is basically in a straight line from your shoulders to your knees, and roughly perpendicular to your calves. The feet, shoulders and upper back, and arms remain stationary throughout the process, and the lower legs do not move actively. 3. Hip force, slow and controlled restoration.

Step 4: Stretch and massage the buttocks

After each exercise should pay attention to stretching massage buttocks, so that not only can prevent the buttocks long muscle hardening, but also can thin the buttocks to improve the hip shape, general hip massage can be purchased foam shaft to the body lying on its side, foam shaft on the root of the thigh, from the root of the thigh to the location of the hip bone, from top to bottom back and forth for massage, alternating between the left and right sides. And stretching the hip movements are the following.

1、Pigeon pose

Action time: 60 seconds, alternating between left and right legs for 30 seconds. Action essentials 1. Choose a yoga mat, then single-leg bent knee and hip 90 degrees in front of the body, the back leg extended backward natural straight. 2. Torso remains upright, lean forward, increase the angle of hip flexion, when you feel the hip muscle has the feeling of being stretched in this position for 20-30 seconds, static stretch. 3. Keep breathing evenly, do not hold your breath during the stretching process, while not too violent. Attention 1. The hip joint is very tight discomfort suit, sitting down, you can take yoga brick placed under the hip pad high, may be more comfortable. 2. The hip joint is very tight, the rear foot is very tight, or there is pressure on the lower back, you can try to do it at the table or bedside. 3. The angle between the calf and thigh should not be so big (90 degrees), you can narrow the angle to bring the calf closer to the groin.

2、Sitting leg bend forward

Action time: 20-60 seconds, alternating between left and right legs for 10-30 seconds. Action essentials 1. Sit on the bench with your legs, put one hand on the knee of your legs to keep your balance, and keep your hips still. 2. Then let the upper body slowly lean forward, the action will last 10-30 seconds at the end.

3、Supine side bending knee turn

Action time: 20-60 seconds, alternating between left and right legs for 10-30 seconds. Action essentials 1. supine side bending knee turn, body close to the ground. 2. Stretch the opposite side of the hip hand placed at the knee slowly and forcefully down, the action will last 10-30 seconds at the end.

Step 5: Wear the right underwear

Butt meat and sagging, can be improved by wearing the right panties, there are a lot of internal design with buttocks thin buttocks on the market, usually waist fat, thick thighs, buttocks and sagging tendency to choose four corner pants; and waist slim but buttocks sagging, should choose five corner pants to lift buttocks to improve the appearance of dressing image, do not choose triangular pants, otherwise not only the buttocks waist meat will be squeezed out affect the beauty The company is also not conducive to thin buttocks weight loss.