How to quickly reduce the size of Yan Shuaiqi's buttocks

Big buttocks can be scientifically reduced by adjusting dietary structure, strengthening local exercise, and improving lifestyle habits. Losing weight is a systemic process that cannot be quickly targeted at the buttocks alone, but comprehensive interventions can optimize body proportions.

1. Dietary Adjustment

Reduce refined carbohydrates intake and replace white rice with whole grains such as brown rice and oats. Increase the intake of high-quality protein and choose low-fat and high protein foods such as chicken breast, fish, and soy products. Control daily total calorie intake and avoid high sugar and high-fat snacks. Eating vegetables rich in dietary fiber such as broccoli and spinach can help increase satiety. Drink water daily to maintain metabolic levels and avoid sugary drinks.

2. Targeted Exercise

Squatting is an efficient movement for exercising the buttocks, paying attention to keeping the back straight and the knees not exceeding the toes. Arrow step squatting can strengthen the gluteal muscles on one side, and it is recommended to alternate left and right movements. The buttock bridge can isolate and stimulate the gluteus maximus muscle, keeping the body in a straight line when lifting the buttocks. Climbing stairs or mountain climbing machine training can enhance buttock endurance, done 3-4 times a week. The breaststroke leg movements in swimming have a good effect on shaping the buttocks.

3. Aerobic training

Keeping the body slightly forward during jogging can increase the participation of hip muscles. Tighten the core muscles when jumping rope, and use the forefoot to cushion when landing. Riding a bicycle and adjusting the seat position can better activate the gluteal muscles. During elliptical machine training, increase the stride and focus on the back kick movement. Maintain 150 minutes of moderate intensity aerobic exercise per week, which can be completed in stages.

4. Posture correction

Avoid prolonged sitting and move around for 5 minutes every hour to prevent fat accumulation. Tighten the gluteal muscles while standing to improve pelvic tilt. Lying on your side while sleeping, you can place a pillow between your knees to maintain pelvic neutrality. Choose a hard seat and maintain the natural curve of the spine while sitting. Consciously contracting gluteal muscles while walking to cultivate muscle memory.

5. Lifestyle habits

Ensure 7-8 hours of sleep, as insufficient sleep can affect fat metabolism. Reduce alcohol intake, as alcohol will be preferentially broken down and affect fat burning efficiency. Managing stress levels, high pressure can easily lead to fat accumulation towards the buttocks. Avoid wearing tight pants that can affect local blood circulation. Combining bathing with massage can improve lymphatic circulation in the buttocks.

Losing weight should be done gradually, and it is not recommended to adopt extreme dieting or excessive exercise. Develop a reasonable diet plan, gradually increase exercise intensity, and maintain a regular schedule. After a decrease in body fat percentage, the circumference of the buttocks will naturally decrease. If accompanied by menstrual disorders or skin abnormalities, it is recommended to consult a professional physician. Long term adherence to a healthy lifestyle is essential for achieving long-lasting and stable improvements in body shape.