How to lose weight with a big butt and a lot of flesh? What remote control measures should be taken

When there is a lot of fat accumulation in the buttocks and thighs, aerobic exercise combined with local shaping training can be used to reduce fat. Mainly recommended exercise methods include jogging, squats, hip bridges, side lying with leg lifts, and climbing stairs.

1. Slow jogging

Slow jogging is a systemic aerobic exercise that can effectively burn fat in the buttocks and thighs. Maintaining a steady running pace of at least 30 minutes 3-5 times a week, combined with proper arm movement and breathing rhythm, can improve cardiovascular function and promote fat breakdown. In the initial stage, you can transition from brisk walking to slow jogging to avoid excessive pressure on the knee joints.

2. Squatting

Squatting can specifically strengthen the gluteus maximus and quadriceps muscles. Stand with your feet shoulder width apart, sit backwards with your hips when squatting, keep your knees below your toes, and keep your back straight. 15-20 sessions per group, 3-4 sessions per day, can improve hip line. The weight-bearing squat has a better effect, but the weight needs to be gradually increased.

3. Hip bridge

The hip bridge directly activates the gluteal muscle group. Lie on your back and bend your knees, with your heels close to your hips. Use the strength of your hips to lift your hips into a straight line with your torso, then contract your peak for 2 seconds before slowly descending. 12-15 times per group, 3 groups per day, can tighten the buttocks and reduce fat accumulation. A single leg hip bridge can increase the difficulty and improve the effect.

4. Side lying leg lift

Side lying leg lift targets the fat on the outer thighs and buttocks. When lying on the side, bend the lower leg to maintain balance, and slowly lift the upper leg straight up to 45 degrees before controlling the fall. Set 15-20 times on each side, with 3 sets on each side, to help eliminate the problem of false hip width.

5. Climbing stairs

Climbing stairs efficiently burns lower limb fat through resistance exercises. Keep your body slightly forward and use your hips to push on the steps, avoiding knee adduction. Continue for 15-20 minutes each time, or choose a mountain climbing machine simulation training. Pay attention to taking the elevator when going downstairs to reduce knee joint impact. In addition to regular exercise, it is necessary to control daily calorie intake, increase the intake of high-quality protein and dietary fiber, and reduce refined carbohydrates and fats. Warm up and stretch before and after exercise to avoid muscle damage. For those with a larger body weight, they can first choose low impact exercises such as swimming and elliptical machines, and then strengthen their strength training after improving their physical fitness. It is recommended to exercise 4-6 times a week and maintain long-term adherence to effectively improve the problem of fat accumulation in the buttocks.