No matter how much you try to reduce the flesh on both sides of your buttocks, you can't lose it

The stubborn and difficult reduction of fat on both sides of the buttocks is usually related to local fat accumulation and metabolic characteristics, which can be improved by adjusting dietary structure, targeted exercise, and improving lifestyle habits.

1. Dietary Adjustment

Reduce the intake of refined carbohydrates and high sugar foods, and replace white rice and flour with whole grains. Increasing the proportion of high-quality protein such as chicken breast, fish and shrimp, and soy products can help maintain muscle mass. Consuming sufficient dietary fiber daily and promoting intestinal peristalsis through dark vegetables such as broccoli and spinach. Control daily total calorie intake, but avoid extreme dieting that leads to a decrease in basal metabolism.

2. Specialized training

activates the gluteus maximus muscle through compound movements such as squats and buttock bridges, and strengthens the gluteus medius muscle through isolated movements such as side lying leg lifts and clamshell opening and closing. Schedule 3-4 strength training sessions per week, with inter group rest controlled within 30 seconds. You can try high-intensity interval training, such as mountain running, boby jumping, and other whole-body movements to improve fat burning efficiency. After training, it is necessary to stretch the buttocks to prevent muscle stiffness.

3. Aerobic pairing

Choose aerobic methods that stimulate the buttocks, such as climbing stairs or elliptical machines, 4-5 times a week for at least 30 minutes each time. Adopting a variable speed training mode, such as jogging for 1 minute and then sprinting for 20 seconds, can better mobilize stubborn fat for energy supply. Emphasizing breaststroke leg movements during swimming can also effectively tighten the contour of the buttocks.

4. Metabolic optimization

ensures 7-8 hours of high-quality sleep per day, avoiding fat accumulation caused by elevated cortisol levels. Improving lower body circulation and reducing edematous obesity through foot soaking, hot compress, and other methods. Managing stress levels, yoga, meditation, and other techniques can regulate metabolic abnormalities caused by autonomic nervous system dysfunction.

5. Body posture correction

improves poor body posture such as pelvic tilt and avoids hip muscle inactivation caused by prolonged sitting. Get up and move every hour during work, and perform legislative posture correction by standing against the wall. Pay attention to tightening the core and actively contracting the gluteal muscles in daily life to cultivate neuromuscular control ability.

Weight loss should follow a systemic pattern, and there is no local method of weight loss. It is recommended to monitor overall body fat percentage changes through a body fat scale. When male body fat is below 15% and female body fat is below 22%, hip fat will significantly decrease. At the same time, patience should be maintained. Female hip fat, as a secondary sexual characteristic, has a physiological protective effect, and the healthy weight loss rate should be controlled at 0.5-1 kg per week. People who sit for a long time can try standing up for work, taking more stairs and less elevators in daily life, and cultivating non exercise heat consumption habits. If accompanied by menstrual disorders or insulin resistance symptoms, it is recommended that the endocrinology department screen for metabolic diseases such as polycystic ovary syndrome.