How to reduce the protruding flesh on both sides of the waist and buttocks

The protruding flesh on both sides of the waist and buttocks can be reduced through dietary adjustments and targeted exercise. Losing weight requires a combination of systemic fat reduction and local shaping. The main methods include controlling calorie intake, strengthening aerobic exercise, conducting core training, improving body shape, and maintaining a regular schedule.

1. Control calorie intake

Maintain a reasonable daily calorie deficit and avoid excessive dieting. Increase the intake of high-quality proteins such as chicken breast, fish and shrimp to help maintain muscle mass. Replace refined carbohydrates with whole grains and choose high fiber vegetables such as broccoli and spinach to increase satiety. Reduce the addition of sugar and fried foods, and use more steaming and boiling methods for cooking.

2. Strengthen aerobic exercise

Engage in aerobic activities such as brisk walking, swimming, or cycling every week for at least 30 minutes each time. Aerobic exercise can promote whole-body fat burning, and waist and hip fat are stubborn fats that require maintaining exercise frequency. Wear supportive sports underwear during exercise to avoid skin sagging caused by intense physical activity.

3. Conducting core training

lateral plank support can strengthen the oblique muscle and improve the contour of the waistline. The Russian rotation movement can exercise the waist and abdomen rotation muscles, with 15 repetitions per group. Hip bridge exercises activate hip muscles, 3 groups per day, 12 times per group. Pay attention to tightening the core during training to avoid compensatory force from the waist.

4. Improving body posture

Long term sitting can easily lead to pelvic tilt and exacerbate fat accumulation in the waist and hips. Maintain a neutral spine position during work and get up and move around every hour. Lying on your side while sleeping can place a pillow between your knees to reduce pressure on your lumbar spine. Relax the tense hip muscles through yoga cat and bull style stretching.

5. Maintain a regular sleep routine

Lack of sleep can increase cortisol levels and promote abdominal fat accumulation. Ensure 7 hours of deep sleep every day and avoid blue light stimulation before bedtime. Drinking warm water on an empty stomach in the morning promotes metabolism, and not eating for 3 hours before bedtime. When under excessive pressure, you can try meditation, breathing exercises to regulate your endocrine system.

It takes more than 3 months to see significant results in reducing waist and hip fat, and it is not recommended to use quick acting methods such as waist cinching or local vibrators. Women may experience temporary edema before their menstrual cycle, so there is no need to overly worry about weight fluctuations. Postpartum women need to wait for the pelvic floor muscles to recover before engaging in high-intensity training, starting with Kegel exercises. Middle aged and elderly people should prioritize improving insulin sensitivity and preventing muscle loss through resistance training. If accompanied by menstrual disorders or hirsutism symptoms, it is recommended to investigate the possibility of polycystic ovary syndrome.