How to reduce the fat around the buttocks of a mother with a small belly

The fat accumulation in the lower abdomen and mother's buttocks can be improved through dietary adjustments and targeted exercise, mainly involving controlling calorie intake, strengthening core muscle training, improving metabolic efficiency, improving body habits, and local shaping exercises.

1. Control calorie intake

Reduce refined sugar and high-fat foods, and increase the intake of high-quality protein and dietary fiber. Choose whole grains, lean meat, legumes, and dark vegetables, and avoid fried foods and sugary drinks. Maintain a reasonable daily calorie deficit to avoid excessive dieting and metabolic decline. We can adopt a small and frequent meal mode to stabilize blood sugar levels.

2. Core muscle group training

Plate support, dead worm movements, and other movements can strengthen the transverse abdominal muscles and reduce abdominal relaxation. Conduct 3-4 training sessions per week, each lasting 20 minutes, gradually increasing the difficulty. Combining breathing exercises to activate deep muscles and improve abdominal pressure balance. Avoid simple sit ups to prevent compensatory stress on the lumbar spine.

3. Improve metabolic efficiency

Enhance fat burning effect through intermittent aerobic exercise such as skipping rope and climbing stairs, with 150 minutes of moderate intensity exercise per week. Adding strength training can increase muscle mass and improve basal metabolic rate. Ensure 7 hours of sleep to regulate leptin secretion and avoid cortisol elevation caused by staying up late.

4. Improve body posture habits

Maintain pelvic neutrality during prolonged sitting and get up and move around every 30 minutes. Avoid long-term wearing of high heels that can cause pelvic tilt. Perform yoga exercises such as cat and bull movements to relax the tense hip muscles. Tighten the core during daily walking to reduce fat accumulation caused by lumbar lordosis.

5. Local shaping exercise

Side lying, leg lifting, and clamshell opening and closing can specifically exercise the gluteus medius muscle and improve the contour of the mother's buttocks. Squatting and hard pulling to strengthen the gluteus maximus muscle, resistance training twice a week. Use elastic bands to increase resistance, pay attention to movement standardization, and avoid overcompensation of the front thigh. Postpartum women should pay attention to the detection of rectus abdominis separation, and avoid abdominal rolling movements when the separation exceeds 2 fingers in width. Maintain a daily intake of 1800 calories during lactation and replenish fluids and electrolytes promptly after exercise. After forming a habit for 6-8 weeks, gradually increase the intensity of exercise. If accompanied by lumbosacral pain or urinary incontinence, it is recommended to first undergo pelvic floor muscle rehabilitation training before starting a weight loss program.