The 3 ultra-powerful physical exercises to eliminate gluteal fat
Some women like to have a well rounded buttocks, others want to stop having the bulges underneath. To do this, you will need to build up your obliques and buttocks. The stairs can quickly become your best friend. At the gym, schedule sessions on a very popular machine called the stairmaster, this machine is formidable.
Don't worry, if you don't have equipment like the stairmaster, there are other exercises you can do at home that will help you get rid of the bulges under this part of your body.
The squat is very complete and is recognized for its many benefits for the proper functioning of the body. It involves the glutes and the muscles of the lower limbs. It can be done with various tools such as resistance bands or with weights.
The squat, in addition to eliminating the bulges of the hips, it also allows to refine and shape the legs. Standing with your legs shoulder-width apart, your toes slightly apart and your arms stretched out in front of you, bend your legs while breathing in and pushing your buttocks backwards until your thighs are parallel to the ground as if you were squatting. Stand up slowly and blowing to return to the initial position. Next, slowly sit back on your feet and contract your gluteal muscles to flex your hips. Ten to fifteen squat repetitions should be done during the workout.
Sport eliminates bulges under the buttocks
Fire hydrant kicks also known as quad hip abductions are best known for strengthening your hips and glutes, but they do much more than that.
To practice it get down on all fours on a flat surface. Put your hands directly under your shoulders and your knees under your hips at about hip width. Create a long line down your back from your buttocks to the top of your head. Exhale and lift your left knee to the side at hip height or open to a 90 degree angle. Keep your other knee bent as you lift it. Also, your knee should stay directly in line with your hips and all movement should come from your right hip joint. Squeeze your glutes and hip muscles to keep your knee open, then slowly release the pressure and lower your right knee to the starting position. Repeat! Do two one-repeat ten-lift reps on your left leg, then switch legs.
Targeting the lateral areas of the abdominal muscles
The oblique sheathing techniques as its name suggests target the lateral and oblique areas of the abdominal and lumbar muscles. They are also beneficial for the body, namely the lower glutes and legs. To take advantage of the effects of this exercise, several techniques are necessary to know:
- Lateral gainage
- Oblique crunch
- Plank toe tap
- Side to side plank
It is recommended to contract the abdominal muscles and lift one knee off the ground before raising the leg behind you. Then, you have to extend the hip while trying to bring your foot closer to the ceiling. From there, the activation of the lower gluteal area will be felt. Try these techniques for several 45 second sessions.
Can also be done with various tools such as resistance bands
Although there are several physical training practices to burn the lower body and refine the glutes, it is important to follow a healthier diet called anti-bulge food.
Avoid anything with a high sugar content, i.e. pastries and cakes, sweet treats, limit white bread as little as possible.
Some starchy foods are to be preferred. Abandon all the dishes that are too salty. Eat more vegetables as you like! Eat them raw, in purée, in soup, steamed, as you like, limiting the fat.
Eat fish or meat, preferably defatted and cooked in foil, steamed, grilled but with little or no fat.
Eat preferably raw fruits, those you prefer. Don't forget to make smoothies if possible.
Eat breast, eat balanced!