Are you uncomfortable with the shape of the Buttocks that are too big?

Are you unable to wear your favorite clothes because they look unsightly?

Do you avoid favorite foods just because you are afraid of excess fat in your body?

If so, immediately do a way to shrink the Buttocks!

There are a number of exercises to reduce weights that you can do to shape your Buttocks. You need to know the right training, and the right time to do it.

If you want to make your Buttocks look better and shape it, you need to tighten your hamstrings, hips and quadriceps. Buttocks strengthen the muscles and reduce excess fat in your Buttocks, making your Buttocks look perfect.

6 Things That Cause of Big Buttocks and Hips

Large Buttocks were not only due to heredity. In fact, there are several causes of large Buttocks consisting of:

1. Sit too long

Shrink Buttocks Sit Too Long

Sitting for a long time due to the nature of work causes continuous pressure on the Buttocks while sitting leads to the expansion of fat cells, and thus produces 50% of a greater amount of fat, often sitting does not only increase the size of the Buttocks, but causes other health problems like fistula and stomach ache.

2. Estrogen

Shrink Buttocks Estrogen

When the estrogen rises to normal levels it causes weight gain and accumulation of fat in the lower body (Buttocks and hips), and water retention in the body. This increase can occur due to natural causes such as puberty for teens and pregnancy for women.

This can occur for external causes such as foods loaded with dangerous pesticides which increase female hormones othat inject poultry and livestock to fatten up.

3. Poor nutrition and lifestyle

Shrink Buttocks Poor Nutrition

Eating fast food full of fat, sugar and carbohydrates causes an increase in calories from the body’s needs, which leads to an increase in fat accumulation, and fat accumulation leads to an increase in insulin resistance, which means increasing the proportion of estrogen – the female hormone.

Tension also increases female feminine hormones, which means an increase in fat accumulation in the Buttocks. The fastest way to get rid of Buttocks weight is to follow a few diet tips. Exercise that works to tighten the Buttocks muscles.

4. Lazy

Shrink Buttocks Lazy

If you are just lazing on your couch and watching TV in weekend, maybe it’s time for a change. This weekend’s routines not only dampen the calorie burning, it also emphasizes your lower back, tightens your hip flexors and disrupts your blood flow.

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Change things from you and be more active! Go for a walk with friends, play board games with another friend, or take a walk in the mall and shop. You may sit at a table all week, so relaxing all weekend is the last thing you have to do.

5. Stress

Shrink Buttocks Stress

If your weekend is scared and worried on Monday, you have something to worry about besides your work. A constant surge of cortisol, a hormone that helps the body respond to stress, can disrupt your hunger hormones and cause you to eat some calming and calorie-dense snacks.

6. Eat too fast

Shrink Buttocks Fast Eat

Interesting fact: it takes 20 minutes for the stomach to tell the brain that you are full. If you eat slowly, you have fewer calories per meal, compared to those who eat quickly, they feel like they have eaten more. Even though 66 calories may not seem like much, if you can do it at every meal, you will lose more than 20 pounds a year!

6 Tips to shrinks the Buttocks and hips with exercise

Buttocks can not be small without effort, so it is advisable to do some type of exercise. Here are some exercises to shrink your Buttocks and hips that you can try at home:

1. Run fast

Shrink Buttocks Run Fast

The first way to shrink the Buttocks is to run. You can choose to run on a treadmill or run in the park to burn calories and increase your metabolism.

Run at high speed on a treadmill or in the park for 30 seconds, rest for 30 seconds, and repeat. Continue this for at least 10 minutes. You must run fast enough so that you are tired, but not completely exhausted, at the end of each 30-second sprint.

2. Squat

Shrink Buttocks Squat

Squat can be one of the most effective ways to shrink the Buttocks. Increase the intensity of your legs with a high reputation weight squat. Do five sets of 20 reps.

Stand with feet shoulder width apart. Squat down, like you are sitting in a chair, bending your knees and lowering your Buttocks. Try to keep your body upright. Try to keep it as low as possible and stand up straight again.

3. Step-Up

Shrink Buttocks Step Up

Simple application of this Tip to shrink the Buttocks is to climbing stairs, especially when done for time instead of repetition. Do as many reps as possible in 30 seconds and then rest for 30 for 5 minutes.

If there are no stairs, you can use a box or chair about knee-high with a flat surface. Standing in front of it, place one foot above the edge, lean forward and push yourself with the foot. Tap the other leg in the box and then lower it back to the floor. Bring the other leg down and step with the opposite foot. Alternative legs until time runs out.

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4. Sprint bikes

Shrink Buttocks Sprint Bikes

If you don’t like running, you can still do cardio as a way to shrink your Buttocks by using a bicycle, which almost exclusively trains your legs.

Using an ordinary bicycle on the road or a stationary bicycle in the gym, do a sprint by pedaling as fast as you can in high gear for 20 seconds, then resting for 10 seconds. Continue for 4 minutes before resting. Repeat as much as you feel comfortable.

5. Burpees

Shrink Buttocks Burpee

What are burpees? Burpees are weight training exercises that are just as heavy as running an all-out sprint. This tip is effective to shrink the Buttocks.

Start to stand tall. Bend with your upper body and touch your hands to the floor. Kick your feet back so you are in a push-up position. When you reach the top, jump back down and jump off the floor as high as possible. Land and repeat. Do three sets of 12 reps. If you can’t do a full push-up, do it with your knees on the floor.

6. Lunges

Shrink Buttocks Lunges

If you can’t do step-ups and burpees as a way to shrink your Buttocks, try lunges. This is a much easier movement, so you will not feel burdened to do it.

Start standing with your feet shoulder width apart. Take a big step forward with one foot. Drop the back of your knee down to an inch above the floor. Step with your back foot so that the feet unite again, and then jump forward with the other foot. Keep changing legs until you do 10 lunges on each leg.

3 Food for Shrinking Buttocks and Hips

Doing how to shrink the Buttocks above just seems not enough. You can speed up the process of shrinking your Buttocks by eating some supporting foods. The following foods that support how to shrink the hips:

1. Fruits

Shrink Buttocks Fruits

Berries, grapefruit, and oranges can help you lose weight. Contain fruits in proportion to the sugar needed by the body and do not cause weight gain.

2. Vegetables

Shrink Buttocks Vegetables

Eating some vegetables such as spinach, artichokes, and green beans. These vegetables contain high fiber and help shrink the Buttocks.

3. Low Fat food

Shrink Buttocks Low Fat Food

To shrink the Buttocks can also be done by eating low fat foods, including lean red meats such as tuna and chicken and salmon. Don’t avoid yourself from fat. Eat some healthy fats such as nuts and olive oil.

That’s the various ways to shrink the Buttocks and hips that are very easy to do. Try to do the above methods routinely to get the ideal Buttocks and hips. Good luck, Healthy Friend!

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