How to reduce the flesh on the buttocks and thighs

Reducing the flesh on the buttocks and thighs requires a combination of dietary control and targeted exercise.

1. Dietary control

Reduce the intake of refined carbohydrates and high-fat foods, and increase the proportion of high-quality protein and dietary fiber. Daily staple foods can be replaced with low glycemic index foods such as oats and brown rice, while avoiding cakes and fried foods. Protein options include chicken breast, fish, and soy products, paired with dark vegetables such as broccoli and spinach. The cooking method is mainly steaming and boiling, and the daily total calorie intake is controlled within a reasonable range.

2. Aerobic Exercise

Engage in 4-5 sessions of aerobic exercise per week for at least 30 minutes, such as jogging, swimming, skipping rope, etc. These exercises can effectively mobilize lower limb fat breakdown. It is recommended to choose moderate intensity and maintain a heart rate of 60% -70% of the maximum heart rate during exercise. Training with equipment such as stair climbing and elliptical machines can enhance the participation of hip and leg muscle groups.

3. Strength Training

Conduct resistance training on the buttocks and legs, such as squats, lunges, and buttock bridges, three times a week for 15-20 minutes each time. In the initial stage, self weight training can be used, and gradually increase the weight of dumbbells after adaptation. Lateral lying and leg lifting, as well as clamshell opening and closing movements, can accurately stimulate the inner thigh muscles. Adequate stretching is required after training.

4. Local massage

Cooperate with foam shaft or fascia gun to relax hip and leg muscles and improve local blood circulation. During massage, push and press from the knee towards the hip joint, with a focus on addressing the adhesions between the quadriceps and gluteus maximus muscles. 10 minutes of hand massage before bedtime can help eliminate edematous obesity.

5. Lifestyle Habits

Avoid sitting for more than 1 hour and get up and move around every 45 minutes. Wear high heels for no more than 3 hours per day and ensure at least 7 hours of sleep. Control salt intake to reduce water retention, drink 1500-2000 milliliters of water daily to promote metabolism. You can try alternating cold and hot water to rinse the lower limbs and improve microcirculation.

Weight loss requires whole body coordination, and there is no absolute local weight loss method. It is recommended to measure the changes in hip and leg circumference every week and monitor the overall decrease in fat percentage with a body fat scale. Maintain a regular schedule and a positive mindset to avoid skin sagging caused by rapid weight loss. If accompanied by menstrual disorders or persistent edema, pathological factors such as abnormal hormone levels should be promptly investigated.