How to reduce the flesh on the thighs and buttocks

Reducing the flesh on the thighs and buttocks requires a combination of dietary control and targeted exercise. The main methods include adjusting the diet structure, conducting lower limb strength training, increasing aerobic exercise, improving daily habits, and local massage assistance.

1. Adjust dietary structure

Reduce intake of refined carbohydrates and high-fat foods, and increase the proportion of high-quality protein and dietary fiber. Choose low-fat and high protein foods such as chicken breast, fish, and soy products, and pair them with non starchy vegetables such as broccoli and spinach. Control daily total calorie intake, avoid fried foods and sugary drinks, and replace some refined rice and white flour with coarse grains. Eat regularly and in moderation to avoid overeating.

2. Lower limb strength training

Squats and hip bridges are the most effective local shaping movements. When squatting deeply, keep your feet shoulder width apart and squat until your thighs are parallel to the ground; The hip bridge requires lying flat and bending knees, using the strength of the buttocks to lift the body in a straight line. Arrow step squat can simultaneously exercise the muscles of the front thigh and buttocks, while side lying and leg lifting can specifically tighten the inner thigh. Train 3-4 times a week, 15-20 times per group, gradually increasing the weight. 3. Increase aerobic exercise. Whole body aerobic exercises such as jogging, swimming, and skipping rope can promote fat burning, lasting for more than 30 minutes each time. Climbing stairs and cycling are particularly helpful for lower limb fat consumption, and it is recommended to use interval training mode, such as alternating fast and slow cycling. Elliptical and mountain climbing machines have less pressure on the knees and are suitable for people with a larger body weight base.

4. Improve daily habits

Avoid prolonged sitting and move around for 5 minutes every hour. Tighten the gluteal muscles while standing, and consciously increase the stride while walking. Choose a hard seat instead of a soft sofa, and maintain a straight spine while sitting. Before going to bed, you can do simple aerial cycling exercises to promote blood circulation in the lower limbs.

5. Local massage assistance [SEP], together with essential oil or lotion, carries out lift massage, pushing from knee to thigh root, and drawing circles on buttocks. Use the foam shaft to relax the muscle fascia, focusing on rolling the outer thighs and buttocks. Warm and hot compress can improve local metabolism. When taking a shower, rinse the lower limbs alternately with cold and hot water.

Weight loss is a systemic process and cannot be achieved solely by reducing fat in a specific area. It is recommended to lose no more than 1 kilogram per week, as excessive dieting may lead to skin sagging. Warm up and stretch before and after exercise to avoid muscle damage. Long term maintenance of healthy diet and regular exercise habits, combined with sufficient sleep and water intake, can achieve sustained and stable body shape improvement. If joint pain or sports injury occurs, seek medical attention promptly.