The rear part is including the gluteal muscles, which need to work on the muscles. The appearance of the fifth point can be corrected with exercise and diet.
- Get regular physical activity. Workout 3 or 4 times a week will train the body to burn the calories that you consume during the day. At least one or two days of training will be devoted to the study of the gluteal muscles and the other days do cardio or your favourite sport.
- Do squats at the gym or home. Stand up so that her feet were at shoulder level. Bending your knees, squat and try to reach the point that your thighs are parallel to the floor. The back part will stick out slightly. Hold the weight on your heels and elongate your spine. Do this exercise 15-20 times in 2-3 sets.
- Lie on your back, hands along the body. Raise your legs up and bend them at the knees at an angle of 90° so that the bottom of the feet perpendicular to the floor. Slowly lower one leg and tap my foot to the floor then return to starting position. Repeat this exercise, alternating legs, until you get tired. This exercise is working the lower part of the buttocks.
- Stand with your feet shoulder width apart and stay on one foot, holding the balance. Keeping both legs straight, pull your raised leg to feel the contraction of the gluteus Maximus. Do this 10 times, switch legs and do as many approaches as you can.
- Carry on with the exercise, including cardio, such as Jogging, running, or use the trainer on days when not doing exercises to strengthen the buttocks. Initially, you may notice a decrease in the size of the buttocks due to fat burning. Continue to consistently engage in, and the fat will change to muscle mass and a healthier fat, which appears due to the change in diet.
- Limit your intake of simple carbohydrates. Glucose contained in candy, soft drinks and white bread, for example, the first gives a burst of energy, but the unused sugar quickly processed into fat. This fat will be deposited in the buttocks, thighs and other parts of the body and will adorn your figure that you are trying to change.
- Replace simple carbohydrates to complex, for example, whole grains and pasta from durum wheat. They are more hearty and not so quickly turn to fat like simple carbohydrates, so you are left with more time to shred them in the gym. Complex carbohydrates also supply the muscles with plenty of energy for training.
- Eat food rich in proteins. Salmon, lean beef, chicken and eggs are excellent examples of useful proteins that you can include in your diet. Proteins help the growth and strengthening of muscles after damage in training. Consumption of these foods will help you achieve the desired size and shape of the buttocks.