The best way to reduce buttocks and thighs are a common exercise. The fat accumulated in these parts of the body, must be transformed into muscle mass, which will occupy a smaller volume. One of the most effective exercises for this is the deadlift with a barbell or dumbbells.
Another good exercise for the thighs and buttocks are simple squats. Do them every day several times a day. In addition, this exercise will help to train the lower back. Perform squats only after a good warm up muscles.
Lunges with weights (e.g., dumbbells) is also very effective for training the lower body. They will help you more effectively burn fat in the thighs and buttocks. There are many different variants of this exercise. Try to use each of them.
When excess fat is very effective any kind of cardio. If you want to burn as many calories, go Jogging, swimming, Cycling, etc. Cardio can also be complicated interval training. They are intensive to perform a certain exercise (e.g. fast Jogging) for a short time. This exercise is repeated 8 – 10 times with breaks of 2 – 3 minutes.
To reduce hips and buttocks some exercises impossible. You should reduce the number of calories in your diet. Carefully study the packaging of food products that you purchase. You can also check out the table of caloric content of different foods, eliminate from your diet are most harmful to you.
In most cases, foods containing fat and carbohydrates will not do you good. However, there are foods that you must consume for the normalization of metabolism and rapid absorption of vitamins. For example, fats found in nuts, avocado, olive oil and some other products. We should not exclude them from your diet. They will help keep you from overeating. To get the carbs you can consume whole grain cereals, pasta, etc. They will provide you with energy and help to maintain the level of insulin in the blood.
Eat more protein foods and dairy products. They will help to quickly burn fat and build muscle. Increase consumption of fish, curd, cheese, milk, yogurt, poultry, eggs, etc.
Completely eliminate consumption of junk food. It contains harmful fats and carbohydrates. Try switching to vegetables and fruits. They can provide your body with the necessary energy and nutrients. Forget about carbonated drinks, they contain large amounts of calories and promote fat burning. Instead, drink regular water, about 2 glasses before a meal. This will help to moisturize the body and not to eat too much.