How to reduce the size of the hips and buttocks to make them smaller

Big hips and buttocks can usually improve body shape by adjusting dietary structure and strengthening local exercise. The main methods include controlling calorie intake, targeted strength training, combining aerobic exercise, improving body habits, and using body shaping aids reasonably.

1. Control calorie intake

Reduce the intake of refined carbohydrates and high-fat foods, and increase the proportion of high-quality protein and dietary fiber. Maintain a reasonable daily calorie deficit to avoid excessive dieting and muscle loss. It is recommended to choose low glycemic index and high nutrient density foods such as brown rice, chicken breast, and broccoli, and to stabilize blood sugar by eating small meals frequently.

2. Targeted strength training

Deep squats, hip bridges, side lying and leg lifts can effectively activate the gluteus maximus and hip abductor muscle groups. Perform resistance training 3-4 times a week, using a progressive loading principle, gradually transitioning from self weight training to elastic bands or lightweight equipment. Pay attention to keeping the core tight and avoid compensatory force in the waist.

3. Aerobic exercise combined with

is more suitable for aerobic exercises that have less impact on the lower limbs, such as swimming, climbing stairs, and elliptical machines. Schedule 150 minutes of moderate intensity aerobic exercise per week, and use interval training mode to improve fat burning efficiency. Perform dynamic hip joint stretching before and after exercise to improve muscle elasticity.

4. Improve body posture habits

Avoid the posture of pelvic tilt when sitting for a long time, and get up and move every 30 minutes. Keep the core tight during daily walking, and do not over tuck your knees when sitting or standing. Sleeping in a lateral position can use a pillow between the legs to reduce pressure on the hip joint.

5. Body shaping aids

After exercise, use the foam axis to relax the tensor fascia lata and piriformis muscles, and cooperate with the fascia gun to release them in deep layers. Choose high waisted and moderate pressure shapewear to avoid long-term wear that affects blood circulation. You can try alternating cold and hot compress to promote local metabolism. Improving body shape takes 3-6 months to see significant results, and it is recommended to measure circumference weekly instead of solely focusing on weight. Pay attention to supplementing calcium and vitamin D in diet to maintain bone health, and exercise plans should include rest days for muscle repair. If accompanied by posture problems such as pelvic tilt, professional rehabilitation therapists can be consulted for corrective training. Changes in estrogen levels during the menstrual cycle may affect fat accumulation in the buttocks, and women can adjust their training intensity by recording their menstrual cycle.