Every person wants to have a proportional fit. Excessive bulges, especially in the area of the fifth point, do not paint either women or men. If women often resort to the help of diets and specialists in massage or myostimulation, then men prefer to correct figure flaws with the help of special exercises.
Instructions
Step 1
The buttocks are one of the most problematic areas on the human body, it is not so easy to deal with them. Fat deposits at the fifth point stubbornly do not want to give up their positions; a lot of effort is needed to reduce them.
Step 2
First of all, follow a certain diet if you tend to be overweight in this particular place. Avoid alcoholic beverages, especially beer. Avoid potatoes, fatty meats, mayonnaise, sweets and starchy foods in your diet.
Step 3
While taking a shower, massage the problem areas with a hard washcloth. Move more, try not to sit in one place for a long time. The easiest thing to do is to walk up the stairs instead of using the elevator. Despite the apparent simplicity, this technique is very effective, the result will be visible in a few months.
Step 4
Don't neglect exercise. Running, swimming, and any aerobic exercise will help in the fight against excess volume in the buttocks. For the buttocks, do the following exercises:
Feet shoulder width apart, squat over the stool without touching its buttocks. The body is slightly tilted forward. The hips are lowered to parallel with the floor. Do 3 times for 20 repetitions.
Step 5
Standing with your feet together. Take a wide step forward, then turning into a lunge. The knee forms a right angle. Return to starting position. Repeat 25 times with each leg.
Step 6
Standing on all fours, extend your straight leg back. Raise it up to parallel with the floor. Toe on yourself. Repeat 20 times with each leg.
Step 7
Do weighted squats on one leg. Pick up dumbbells weighing about a kilogram. Perform one-legged squats with your arms bent at the elbows and positioned against your chest. This exercise is very difficult, but surprisingly effective.
Step 8
Do squats with maximum contraction. To perform this exercise, you need to squat as low as possible, practically touching the floor with your buttocks. Repeat 20 times. Perform the recommended complex regularly three times a week for at least an hour, then the result will not be long in coming.
