How to get rid of fat from the buttocks?
The buttocks are part of the anatomical fat storage areas, just like the tummy (abdomen), thighs, chest, etc. According to the morphotypes, each individual will store their fat reserves in different places (the genetic factor seems to be present for many). So some have a somewhat flat stomach but the buttocks are larger. So how do you get rid of that extra fat?
The size of the buttocks depends on the growth of the gluteal muscles and also on the amount of fat stored locally. The distribution of these two elements modifies their external appearance. This is what makes the difference between a "symmetrical" or "flabby" buttock.
What muscles are we talking about?
The vast majority of the gluteal volume is taken up by the muscles of the "gluteus maximus" and the "gluteus medius" muscles that cover the other deep muscles: the round pelvis. These muscles develop normally in some people.
Where is fat stored?
Everywhere ! We create reserves of subcutaneous fat (subcutaneous fatty tissue), but also between and within the muscles themselves.
These fat cells (adipocytes) contain triglycerides. They are important energy reserves for our body. To reduce this fat mass, it will be necessary to reverse the balance of energy expenditure. Tell your body to store less but above all tell it to spend more!
Get rid of fat and replace it with muscle
For buttock loss, it will be necessary to reduce the number of adipocytes present locally.
The physical activities that generate the most energy expenditure are HIIT (High Intensity Interval Training) activities and pure endurance efforts. HIIT corresponds to intense training of a limited duration (15-20 minutes) that can be repeated over several cycles. Pure endurance efforts are efforts such as running, cycling, elliptical trainer, swimming, etc. Your heart rate should be 70-80% higher than your maximum heart rate on exertion for more than 40 minutes.
At the same time, do various muscle-strengthening exercises (static contraction, plyometrics, etc.) that specifically target the gluteal muscles.
What exercises make the buttocks firmer?
Simple squats are very effective in strengthening the gluteal muscles. Make sure to fall from the bottom and keep your back straight when performing the squat.
3 sets of 30 squats
3 times a week
Glute bridge: Lie on your back, legs bent, keeping your feet slightly apart. Dislocation of the pelvis to maintain alignment of the back, pelvis, and thighs. Hold this position for 30 seconds.
3 times 30 seconds
3 times a week
In the same starting position (gluteal bridge), straighten one leg and raise the foot as high as possible. Next, let your pelvis come down slowly without touching the floor, then come back up until you find the alignment of your back pelvis and thigh. Do this 10 times in a row.
3 sets of 10 reps per leg
3 times a week