how to reduce buttocks size

How to reduce buttocks size?

Hello everyone? How’s everything? Do we know how to reduce buttocks size? In this article I will talk about how to reduce buttocks size? Prominent hips and round buttocks were symbols of femininity in antiquity, but today they are cause for dissatisfaction in today’s woman. Reducing the volume in these areas seems a titanic task but not impossible, do you want to know how to achieve it?

Nobody can deny it; buttocks or buttocks turn out to be one of the main attractions of the anatomy of any person, because they contain a charm with a sexual background that captivates everyone. Some women give more importance than others, which is why they try to keep them in good condition so that the “spell” is not lost.

However, the butt actually fulfills an important anatomical function. That of being support for the body by the muscular mass that accumulates, because without it it would be very difficult to sit, gets up, stand, move, and walk and cross the legs. In addition, certain endocrinological studies indicate that the greater reserves of fat accumulated in the buttocks collaborate to have more defense elements against diabetes, heart attacks and other diseases of the cardiovascular system, a concept that obviously not all doctors share.

However, there are physiological differences between the buttocks of men and women, since in this they are more rounded, their volume is greater and they have more adipose tissue (which houses fat), while in them their shape tends to be square ( although there are notable exceptions) and his muscle is firmer. The differences begin to be notorious since puberty, because at that stage of life girls begin to prepare their bodies for future pregnancies, so that the buttocks become a small deposit of adipose tissue that will help the future mother to support the increase of weight due to the effect of pregnancy.

On the other hand, the gluteus shape is modified with age due to weight gain and loss of elasticity of its tissues. The same passage of time will cause that the fatty deposit in this region is rebellious to certain treatments to reduce its volume; For example, a high percentage of diets to lose weight achieve good results in other areas of the body except in the buttocks and hips, which means that many women resort to more aggressive treatments, such as liposuction and other methods that we will explain below.

It is not always obesity

The problem for some people, including those who are slightly overweight, lies in the places where it accumulates because it is usually gluteus and hips. It should be noted that the normal measurements in this anatomical region are directly related to the rest of the body, and that if there is no balance, the buttocks will be large or small, and generally flaccid.

Now, just look in the mirror to see if there is excess fat in the area to which we refer; despite this, there is a way to make a calculation if doubts persist, the result can be obtained by the following method: using a tape measure, measure your waist at the height of the navel and do the same at the height of their voluminous hips divide the first figure between the second and the result obtained should oscillate between 0.60 and 0.85 for the woman and between 0.75 and 0.95 for the male. For example, if a girl has 60 centimeters of waist and 90 of hips her result is 0.66,

The buttocks can be decreased, lifted or increased by using cosmetic surgery, the following methods being the most recurrent:

Liposuction this method allows the extraction of fat cells that do not disappear with diet and exercise, not only in the hips and buttocks, but also in the abdomen, thighs, arms, neck, jowls and cheeks. Once local anesthesia is applied, skin incisions of 2 to 10 millimeters are made to insert through them a very thin tube (cannula), connected to a kind of vacuum that sucks the fat.

Liposculpture Technique similar to the previous one that focuses on extracting fat from the sides of the hips or upper part of the buttocks; only 48 hours of rest is required, in addition to the use of an elastic or panty media belt for a month. The result is very satisfactory, hence the most requested intervention to reduce the area known as trochanteric or popularly “holsters”, “cartridge belts” or “chaparreras”.

Gluteoplasty It is generally used for the correction of defects, such as lack of volume or flaccidity of tissues; this technique involves placing special silicone prostheses in a submuscular pocket accessed through a single, small incision; requires local anesthesia.

Diet to reduce hips and butt

So is; By following the letter of the following diet you can reduce the volumes of hips and waist. It should be noted the importance of the dandelion infusion in this diet, which can be obtained in different markets, health food stores and self-service, and that fulfills the function of purifying the body and stimulate liver functions. To prepare it, put to heat the equivalent of a cup and a half of water, and when it starts to boil add 6 or 7 leaves of dandelion, wait until it reaches the boiling point and then let it rest 15 minutes before drinking it, without sweetening it.

1. Monday

Breakfast
1 ½ cups of dandelion infusion.
1 cup of tea or coffee without sugar
1 slice of fresh or toasted wholemeal bread.
60 grams of panela cheese.
Food
60 grams (raw) of steamed rice.
1 green salad plate (spinach, Swiss chard, watercress, and lettuce).
2 slices of whole grain bread
2 slices of natural pineapple
Mid-afternoon
1 medium-season fruit.
Dinner
100 to 200 grams of baked fish fillet (can be in the microwave), seasoned with a little fennel, a few drops of virgin olive oil and vinegar or lemon; accompany the dish with steamed vegetables.
2 slices of whole grain bread
1 low-fat natural yogurt with a teaspoon of honey.
Before going to bed
1 ½ cups of dandelion infusion.

2. Tuesday

Breakfast
1 ½ cups of dandelion infusion.
1 glass of natural grapefruit juice
1 teaspoon of honey
4 integral crackers
60 grams of panela cheese.
Food
1 plate of broccoli and steamed peas.
1 hard-boiled egg (cooked) without salt.
2 slices of whole grain bread
2 kiwis
Half afternoon
1 low-fat fruit yogurt.
Dinner
1 green salad plate.
From 100 to 200 grams of grilled steak.
2 slices of whole grain bread
2 slices of natural pineapple
Before going to bed
1 ½ cups of dandelion infusion.

3. Wednesday

Breakfast
1 ½ cups of dandelion infusion.
1 cup of tea or coffee without sugar
1 slice of toasted wholemeal bread.
60 grams of panela cheese.
Food
1 steamed vegetable dish.
60 grams of macaroni with tomato and basil.
175 grams of tuna in water (1 can).
2 slices of whole grain bread
2 kiwis
Mid-afternoon
1 medium-season fruit.
Dinner
1 green salad plate.
250 grams of chicken baked without skin.
2 slices of whole grain bread
1 low-fat natural yogurt with a teaspoon of honey.
Before going to bed
1 ½ cups of dandelion infusion.

4. Thursday

Breakfast
1 ½ cups of dandelion infusion.
1 glass of natural grapefruit juice
1 teaspoon of honey
2 slices of whole grain bread
1 slice of York ham
Food
1 green salad plate.
From 100 to 200 grams of baked fish fillet, seasoned with a little fennel, a few drops of virgin olive oil and vinegar or lemon; accompanied by a medium sized potato, also baked.
2 kiwis
Mid-afternoon
1 low-fat fruit yogurt.
Dinner
1 bowl of vegetable soup.
2 slices of natural pineapple
Before going to bed
1 ½ cups of dandelion infusion.

5. Friday

Breakfast
1 ½ cups of dandelion infusion.
1 glass of natural orange juice with a teaspoon of honey.
1 low-fat natural yogurt
3 or 4 whole-grain crackers
Food
1 plate of green salad with tomato.
60 grams of steamed macaroni with zucchini and broccoli.
250 grams of chicken breast grilled with a roasted pepper.
2 slices of whole grain bread
1 low-fat natural yogurt
At mid afternoon
1 raw apple.
Dinner
1 dish of steamed spinach.
100 to 200 grams of grilled steak.
2 slices of whole grain bread
1 low-fat natural yogurt with a teaspoon of honey.
Before going to bed
1 ½ cups of dandelion infusion.

6. Saturday

Breakfast
1 ½ cups of dandelion infusion.
1 cup of tea or coffee without sugar
1 low-fat natural yogurt
3 slices of whole wheat bread
3 slices of turkey ham.
Food
1 dish of steamed cauliflower.
From 100 to 200 grams of grilled veal with a roasted potato.
2 slices of whole grain bread
2 kiwis
At mid-afternoon
150 grams of seasonal fruit.
Dinner
60 grams of macaroni with tomato and basil.
1 low-fat natural yogurt with a teaspoon of honey.
Before going to bed
½ cups of dandelion infusion.

7. Sunday

Breakfast:
1 ½ cup of dandelion infusion.
1 cup of tea or coffee without sugar
2 low-fat natural yogurts mixed in a bowl with a seasonal fruit and two tablespoons of granola.
Food
1 steamed broccoli dish.
60 grams of rice and peas steamed.
1 plate of grilled mushrooms.
250 grams of chicken breast without skin grilled.
2 slices of whole grain bread
1 medium fruit
At mid-afternoon
1 glass of natural orange juice.
Dinner
1 medium baked potato.
From 100 to 200 grams of baked fish fillet, seasoned with a little fennel, a few drops of virgin olive oil and vinegar or lemon, accompanied with steamed vegetables.
1 low-fat natural yogurt with a teaspoon of honey.

Before going to bed
1 ½ cups of dandelion infusion.

You may notice that it drops 1 or 2 sizes in approximately 10 days; never the less, it is advisable to strictly follow this feeding plan for three weeks. Rest for seven days, trying to avoid excesses, and resume the diet for another three weeks to get better results. During all this time it is recommended to eliminate alcoholic drinks or with a lot of sugar, as well as to devote at least 20 minutes to each meal or dinner to do them calmly, chewing the food perfectly.

Remember that at least eight glasses of water (two liters) should be drunk throughout the day, which will notably contribute to the disposal of harmful compounds from the body. Do not forget to spend at least 20 minutes a day doing some exercise, such as walking, running or swimming, with which you will achieve firmness in the buttocks and hips.

The perseverance will be the key to success in the diet that we have presented, and in a few days you will receive an “injection” of self-esteem to see the effects on your silhouette. If you notice any significant problem due to this diet, such as weakness, moodiness or drowsiness, suspend it and go to a nutritionist to receive advice regarding possible deficiencies in your eating habits.

How to reduce buttocks size with exercise

Here are some exercises you can include in your training routine to strengthen, tone and grow your buttocks on the difficult path to perfection

  1. Squatting: It is considered the best exercise to tone legs and gluts. You can do them using a barbell, a pair of dumbbells or be using your body weight as resistance. Start by standing with your legs spread at shoulder height. Tilt both legs at the same time and lower your buttocks to the ground, without touching it. Hold this position for a second and then push yourself with both legs to resume the initial position. Make sure your knees do not get hurt while doing it.

2.Half squat: Stand with your feet shoulder-width apart, your back straight and your butt a little out. Leave your chest straight, with the abdomen firm and look straight ahead. Flex your legs at a 90-degree angle. Perform three sets of 15 repetitions.

3.lunges: Standing with a bar resting on our upper back and completely rigid, we stride forward until we touch with the knee of the back leg on the floor and lift up with the force of the leg. It serves to mold the thighs and the gluteus. It is an excellent exercise for the girls’ thighs and buttocks.

4. Elevation of the hip in a low pulley: Stand facing the apparatus, hands on the handle, pelvis inclined forward, one leg supported and the other tied to the low pulley, perform an extension of the hip. This exercise mainly works on the major buttocks and to a lesser extent the hamstrings, with the exception of the short portion of the crural biceps. It allows obtaining a nice profile when reaffirming the region of the buttocks.

5. Hip extension in a machine: In the buttock machine we place the roller at the height of the twin and we hold on to the machine, bringing the leg backward, as if we were giving a heel but carrying the weight in a controlled manner. It mainly works the gluteus maximus and to a lesser extent the semitendinosus and the long portion of the femoral.

6. Hip extension on the floor or kick of the buttocks: On all fours and on the floor, we raise one leg as if we were kicking, stretching the leg completely. Another method is not to stretch it completely. This exercise works well with long series and for greater efficiency, you can use ankle weights.

7. Hip abduction standing on low pulley: Standing, one leg supported, the other tied to the low pulley, the opposite hand supported to stabilize the body; laterally raise the leg as high as possible.
This exercise mainly works the gluteus medius and the gluteus minimus located at greater depth. For maximum efficiency, it is preferable to perform long series until you feel a burning sensation.

8. Hip abduction standing on a machine: Standing, on the machine, one leg supported, the cushion located on the outer face of the other leg below the knee joint, raise the latter laterally as much as possible. This exercise is excellent to develop the gluteus medius and the gluteus minimus, to obtain better results to work in long series.

9. Abductors sitting on the machine: Sitting on the machine separating the thighs to the fullest. If the backrest of the machine is heavily inclined, the gluteus media will be requested; If the backrest is slightly inclined or vertical, the upper part of the gluteus maximus will be worked. The idea is to very the inclination of the trunk along the same series, leaning more or less forward.
This exercise is excellent to reaffirm the upper part of the hip increasing the curvature marking the waist making it thinner, perhaps that is why this is one of the exercises preferred by women.

Routines

Include at least 4 of these exercises in your weekly training routine, if you are a beginner perform 3 sets of 12 to 15 repetitions of each of them, if you are advanced, increase the weights in the exercises and execute 3 or 4 sets of 10 to 12 repetitions
You can combine leg training with gluteus training, the idea is that you structure an exercise program that fits your goals and you can perform constellation. It will not do you any good to train a few weeks and then stop doing it for several months, the result depends on constancy and perseverance.

So far today’s article. I hope you liked it and it will be helpful when planning you reduce buttocks. If you have any questions, comments this article and I will answer you happy. A hug!

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