Worried about the weight you're building up in the rear? A large buttocks can complicate shopping and become an annoying and bulky physical feature. While it is remarkably difficult to focus weight loss on a specific area, through exercise and diet, it is possible to reduce the lower back in a short time. Find how!
Steps
Method 1 of 2: Exercise
Step 1. Tone your glutes
Muscle strengthening exercises are the ideal tool for reducing the lower back. Physically speaking, muscles take up less space than fat, so by toning them (turning fat into muscle), you will be able to achieve a smaller, taller and firmer butt. Your metabolism will also benefit, activating itself in order to proportion the whole body.
- Do deadlifts, they are perfect for the glute area. As you perform the exercise, be sure to place an emphasis on the execution technique rather than the weight. Lifting more weight the wrong way will not lead to better results.
- Incorporate squats into your workout routine. It is an exercise mainly aimed at defining the thighs and buttocks, although it can also positively influence the lumbar area and the tendons of the knees. Don't forget to warm up before exercising.
- Lunges are another very effective lower body exercise. There are several variations (lateral, reverse, etc.), so change the position regularly.
Step 2. Add cardio exercises
Since fat is the culprit of a heavier bottom, a cardio workout is the fastest way to get rid of it. Sports like running, swimming, boxing, or biking will burn the most calories. Fewer calories will equate to a smaller butt.
In addition to a normal cardio workout, try interval training, thanks to its high pace it is able to burn even more calories. Do the exercise at full speed for 30 seconds and then rest for a couple of minutes. Repeat 8-10 times. Your metabolism will be accelerated in a short time and will remain elevated. And do you know what the best part is? The most strenuous workout will last no longer than 15 minutes
Step 3. Try circuit training
If the training routine aimed at reducing the lower back starts to get boring, resort to circuit training. Perform cardio exercises daily, and add a 30-minute strength exercise session for 3 days a week. Throughout the entire training session, alternate new glute-toning exercises with a high-intensity cardio activity.
Circuit training is based on combinations. If you don't have several weights or gym machines available, run with weights or add weights to your cardio exercises. It will be like killing two birds with one stone
Method 2 of 2: Techniques for Fat Control and Loss
Step 1. Cut down on calories
Fewer calories consumed equals more calories lost. More calories lost means an overall reduction in the size of your body, including your lower back. Reducing calories through exercise may not be enough, you will need to keep an eye on your eating habits as well.
1 kilo equals 7700 calories. If your primary goal is to lose 5kg, then reducing your daily calorie intake by 500 will equate to losing around 450g per week, and around 5kg in 11 weeks. Don't forget though: exercise also reduces calories
Step 2. Eat the correct carbohydrates and fats
Too often, carbohydrates and fats are simply considered bad. Few people know that there are good carbohydrates and fats that are of fundamental importance for our diet because they bring energy to the body, support the metabolism and help the digestive system to absorb vitamins.
- Avocados, olives, nuts, extra virgin olive oil, and salmon are foods that contain good unsaturated fats, so learn not to feel guilty when you eat them. Plus, they have the ability to make you feel full, and keep the risk of binging away.
- Whole grains, pasta, rice and bread are good carbohydrates that bring fiber and energy to the body, and that keep insulin levels in balance.
Step 3. Eat a healthy amount of dairy and protein
Both of these food categories promote muscle development and are rich in nutrients. It will be easier for you to have the energy you need to work late and carry out intense training sessions.
Eggs, turkey, chicken, fish, low-fat yogurt, cheese, milk, and cottage cheese are all great options. If you prefer red meat, make sure it's a lean cut
Step 4. Stay away from junk food
To cut down on calories you need to cut out bad fats and empty calories. This means no junk food and no carbonated drinks. Both categories of foods are unable to fill you up, and will be accumulated by your body in the form of fat.
- Fill up on fruit and vegetables. In addition to keeping you full for longer, they contain fewer calories while providing high levels of nutrients and energy.
- Drink lots of water. Two glasses of water taken before each meal will make you feel full, hydrate you and help you not regain the lost weight. This way you will also have fewer opportunities to drink those high-sugar and high-calorie drinks that are unable to feed you or contribute positively to your fitness.
Advice
- Feel free to do a cardio workout daily, but limit strength exercises to about 3 days a week. Muscles need time to repair and rebuild.
- Consult a doctor before embarking on any crash diet or new exercise regimen.
