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top 4 simple exercises to lose buttocks and thigh fat

top 4 simple exercises to lose buttocks and thigh fat

- When you put on weight, fat accumulates in different parts of your body, including your face, waist and buttocks. Because fat cells do not grow in one area, you cannot lose weight by reducing the size of your buttocks or any other part of your body. To lose weight and reduce the size of your buttocks, you must opt ​​for a healthy and low calorie diet while doing exercises that target your glutes as well as other exercises that stimulate fat loss throughout your entire body.

1- Basics for slimming buttocks

  • Body fat is stored to provide energy to your body, and the only way to lose weight is to eliminate it by spending energy on physical activity. Losing weight inevitably requires burning more energy than you consume, if you eat 1500 calories a day, you must burn at least 1501 or more each day to begin your process of weight loss in the buttocks. If you regularly eat more calories than you burn, you will not lose weight no matter how many hours you spend training. You can register on determine your energy expenditure to know how many calories you eat and burn this tool can help you stay on track to lose your unwanted pounds.

2- Aerobic activities to eliminate buttock fat

  • Aerobic exercises can help you lose hundreds of calories in a short period of time. Running, swimming, rollerblading, hiking and singles tennis are among the many activities that allow you to burn at least 400 calories in an hour. Aerobic activities also promote good cardiovascular health and help build your cardiovascular and muscle endurance, allowing you to increase the duration and intensity of your workouts. Do aerobic exercises for 30 to 60 minutes a day to lose weight, reduce the size of your buttocks and allow you to be healthy from a cardiovascular point of view.

3- Exercises to develop the tone of your glutes

  • You cannot train a single area of ​​your body, exercises for the tone of your buttocks will not be enough. However, toning your buttocks or even all the muscles in your body allows you to develop your muscle density, and as muscles are more active than fat from a metabolic point of view, incorporate these exercises into your workout routine allows you to burn more calories than with simple aerobic exercises. Slots, squats and the elliptical trainer will help you carve your buttocks, but they will also help you build your leg strength and muscle endurance while increasing your calorie burning potential. Do two to three sets of 12 repetitions of each exercise to tone your buttocks every other day, you will quickly see results.

4- Circuit training

  • Circuit training combines aerobic activities and weight training exercises in one workout, so you can dramatically increase the number of calories you burn each session. According to “Fitness magazine,” you can burn more than 30 percent more calories by doing circuit-based workouts compared to a conventional workout. For example, you can alternate three minutes of aerobic activity, such as running on site or jumping rope, with a minute of bodybuilding activity, such as pumps or lunges. Choose an aerobic activity or bodybuilding of your choice, and practice your sessions at least three times a week to burn more calories, reduce the size of your buttocks and develop your strength!


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