How to reduce the flesh above the buttocks on both sides of the waist

The accumulation of fat on both sides of the waist and above the buttocks can be improved through dietary adjustments and targeted exercise, mainly involving comprehensive measures such as controlling calorie intake, strengthening core muscle training, and increasing basal metabolic rate.

1. Dietary control

Reduce the intake of refined carbohydrates and high sugar foods, and replace white rice and flour with whole grains. Increase the intake ratio of high-quality proteins such as chicken breast and fish and shrimp to help maintain muscle mass. The recommended daily intake of vegetables is over 500 grams, especially varieties rich in dietary fiber such as broccoli and spinach, which can help prolong satiety. The main cooking method is steaming and boiling, avoiding fried foods.

2. Core reinforcement training

Side plank support can effectively stimulate the oblique muscle of the abdomen, with each group holding for 30 seconds, 3 groups per day. The Russian rotation movement can be completed while sitting, holding a dumbbell or mineral water bottle to increase the weight, and alternating left and right rotations for 1 time, with 15 rotations per group. The donkey kick movement needs to be performed in a kneeling position, and when lifting the leg backwards and upwards, feel the contraction of the gluteal muscles. Each group consists of 20 repetitions on each side.

3. Aerobic exercise combined with

doing aerobic exercise for more than 30 minutes four times a week, swimming has a significant effect on shaping waist and hip lines, and freestyle and breaststroke are alternated. When skipping rope, keep the core tight and use interval training. Jump quickly for 1 minute and then slowly for 30 seconds. During stair climbing training, pay attention to landing all your feet on the ground and actively contract your gluteal muscles when going upstairs.

4. Metabolic activation

High intensity interval training twice a week, such as the combination of Poppy Jump and Opening and Closing Jump, can produce a sustained fat burning effect after exercise. Ensure 7 hours of deep sleep per day. Lack of sleep can lead to elevated cortisol levels and promote abdominal fat accumulation. Drink 2000 milliliters of warm water every day, especially before and after exercise, and replenish water in a timely manner.

5. Posture correction

Avoid sitting for more than 1 hour and use a standing desk to reduce pelvic tilt. Keep the scapula downward and the pelvis in a neutral position while walking. When sitting, place your feet flat on the ground and do not cross your legs. When sleeping in a lateral position, place a pillow between your knees to maintain the natural curvature of your spine.

Weight loss requires systemic cooperation, and local shaping needs to be carried out on the basis of a decrease in body fat percentage. It is recommended to measure changes in waist and hip circumference weekly instead of daily weighing, as muscle growth may cause temporary weight loss. Perform dynamic and static stretching before and after exercise to avoid muscle stiffness. Dietary records can help uncover hidden high calorie foods that can be paired with healthy fat sources such as olive oil. Maintaining a regular schedule and stress management are crucial for hormone balance, and stable cortisol levels can reduce the risk of central obesity.