How to get rid of fat in the abdomen and thighs and buttocks
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| get rid of fat |
Fat collected in the lower region of the body, specifically in the thighs, abdomen, and
buttocks,
because of sitting for extended periods of time depending on the nature of work,
As well as eating a lot of carbohydrates and fats,
which are gathered in that region, especially for Women more than men, which may be concentrated in the abdomen more (for men)
1-do exercise, which is working to tighten abdomen, muscles, thighs and buttocks,
2-go walking, jogging or ride a bike, whether real or stationary bike, these are the most slimming exercises for the lower zone.
3-get rid of wrong habits such as seating for very long time. every hour practice walking at home for 5 minutes.
4-practice your habits in a different ways was like go up the stairs instead of using the elevator, that drain the vehicle away somewhat from your workplace and your home which make you walking down a bit.
5- Eat more and more fruits and vegetables.
6-drink plenty of water at least 8 glasses every day.
7-drink the hot beverages such as cinnamon, green tea, ginger, etc.......
8- Eat hot foods rich in vitamin" c" such as Strawberry, guava, citrus as well as green beans.
9-Focus on fiber-rich foods, whether from fruits such as watermelons, melons and citrus and all kinds of vegetables such as lettuce and watercress, cucumber or whole grains or legumes.
10-Eat free-fat proteins such as fat-free meat chicken skinned and
dairy-free milk and others.
11-Eat saturated fats like olive oil and nuts but not roasted.
12-Reduce the carbohydrates and eat whole grains such as oats, wheat, brown rice, barley, etc......
suitable Exercises for slimming that region:
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| squat exercise |
Squat exercise:
*stand moderately and your head facing forward and place your fingers back of your head with your chest help up.
*pull your elbows and shoulders back.
*set back through your heels as
you are sitting in an imaginary chair, With a focus on the spreaded feet on the ground and not on the front of the fingers and the knees.
*freeze for seconds and then stand again.and repeat that again and again
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| lifting exercise |
lifting exercise:
*Growing on your back and include your lap and lift your knees with two feet legs straight on the ground .
*raise your feet off the floor and hold for aout 15 seconds repeat for at least 4 sets
buttock lift Exercise:
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| buttock lift exercise |
*from the same position with buttock lift
and lower them several times.
the abdominal muscles and lift buttocks
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| scissors execise |
Exercises:
Work on tightening abdominal muscles and buttocks and loosening several times in a standing position, and can be repeated throughout the day .
The scissors exercise:
To lie down on the floor with your knees up and then move them right and left such as scissors, that helps slimming fat sides and waist.
wheel Exercise :
To lie down on the floor stretched back then move legs like a bicycle.