How to reduce two protruding pieces of meat on both sides of the buttocks

The protrusion of two pieces of flesh on both sides of the buttocks is usually related to fat accumulation or muscle development, and can be improved by adjusting diet, strengthening local exercise, and other methods. The main influencing factors include high body fat percentage, insufficient hip joint stability, sedentary habits, pelvic tilt, genetic factors, etc.

1. High body fat percentage

Hip fat accumulation is a common cause of local protrusion. It is recommended to control daily calorie intake, reduce refined carbohydrates and high-fat foods, and increase the intake of high-quality protein and dietary fiber. Aerobic exercise such as jogging and swimming can help reduce body fat, and should be done at least 3 times a week for at least 30 minutes each time. Local fat cannot be eliminated alone, and it needs to be combined with overall weight loss.

2. Insufficient hip joint stability

Imbalance of hip muscle strength can lead to hip expansion. Training can be performed on the gluteus medius muscle, such as side lying leg lifting and clamshell opening and closing, using elastic bands to increase resistance. Flat support and single leg standing can improve core stability. Train 4-5 times a week, 15-20 times per group. Pay attention to maintaining pelvic neutrality and avoid compensatory movements.

3. Long term sitting habits

Long term sitting can cause hip muscle atrophy and make it easier for fat to accumulate in the buttocks. Get up and move for 5 minutes every hour, doing simple stretches or squats. Choose a hard seat to avoid adding pressure on the buttocks with a soft sofa. During office hours, you can tighten your gluteal muscles and hold them for 10 seconds before relaxing. Repeat 10 times in a group.

4. Anterior pelvic tilt

Poor posture can exacerbate visual protrusion of the buttocks. The pelvic position can be determined by standing against the wall test, and pelvic rolling exercises can be performed to improve forward tilt. Strengthen the transverse abdominis and gluteus maximus muscles, and relax the iliopsoas and erector spinae muscles. The cat cow style and bridge style in yoga can effectively adjust pelvic alignment.

5. Genetic factors

Some populations are born with a higher distribution of hip fat. In this situation, it is even more important to pay attention to overall proportion coordination and balance the upper and lower body vision through shoulder and back training. You can choose a high waisted design or an A-line silhouette when dressing to avoid tight pants highlighting the buttocks. Medical beauty liposuction can be used as a last resort, but skin elasticity needs to be evaluated. Improving hip shape requires 3-6 months of sustained effort. Increase cruciferous vegetables and low GI staple foods in diet, reduce salt intake to prevent edema. The recommended combination of aerobic and anaerobic exercise is to strengthen the training of the gluteus maximus and gluteus medius muscles. Adequate sleep helps with fat metabolism and avoids staying up late leading to elevated cortisol levels. If accompanied by lumbosacral pain or obvious asymmetry, it is recommended to consult a rehabilitation doctor to investigate hip joint problems. Recording changes in circumference can better reflect real progress than weight, and patience is key.