It is rather difficult to burn fat only in the certain area of the body. But if you want to reduce the hips and buttocks, it is possible to make it by means of special exercises and diets.
Instruction
1. The best way of reduction of buttocks and hips are usual physical exercises. The fat which accumulated in these parts of the body needs to be transformed to the muscle bulk which will occupy smaller volume. One of the most effective exercises for this purpose is the stanovy draft with the post or dumbbells.
2. One more good exercise for hips and buttocks are simple squats. Carry out them daily several times a day. Besides, this exercise will help to train the lower back. Carry out squats only after the good warming up of muscles.
3. Lunges with burdening (for example, dumbbells) are also very effective for the training of the lower body. They will help you to burn more effectively fat in hips and buttocks. There is the large number of various options of this exercise. Try to use each of them.
4. At surplus of fat deposits any kinds of cardiotrainings are very effective. If you want to burn as much as possible calories, do run, swimming, driving the bicycle, etc. of Kardiotrenirovki it is also possible to complicate interval trainings. They consist in intensive performance of the certain exercise (for example, fast jog) within a short period of time. Such exercise repeats 8 – 10 times with breaks 2 – 3 minutes.
5. It is impossible to reduce hips and buttocks some exercises. You have to reduce the number of calories in the diet. Attentively study packings of food which you get. Study also the calorie chart of various products, exclude the most harmful to you from the diet.
6. In the majority the case the food containing fat and carbohydrates won't do you good. However there are products which need to be consumed for normalization of the metabolism and the accelerated digestion of vitamins. For example, fats contain in nuts, avocado, olive oil and some other products. You shouldn't exclude them from the diet. They will help to keep you from overeating. For receiving carbohydrates you can consume whole grain, grain, pasta, etc. They will provide you with energy and will help to support insulin level in blood.
7. Eat more proteinaceous food and dairy products. They will help to burn quicker fat and to build up muscle bulk. Increase consumption of fish, cottage cheese, cheeses, milk, yogurts, fowl, eggs, etc.
8. Completely exclude consumption of unhealthy food. It contains harmful fats and carbohydrates. Try to switch to vegetables and fruit. They can provide your organism with necessary energy and nutrients. Forget also about carbonated drinks, they contain the large number of calories and don't promote combustion of fat. Instead drink usual water, about 2 glasses before meal. It will help to humidify the organism and isn't too much.