Many office workers experience body shape changes due to prolonged sitting, with fat accumulating in their hips, turning their once perfect, perky buttocks into a flat, pear-shaped shape. Wearing clothes no longer gives them their original curves, and they lose confidence. Today, we'll explore ways to address pear-shaped hips.
Suspended squatting
Squats are a basic and effective exercise for developing the glutes. Squats directly engage the gluteal muscles, and holding weights while performing the exercise can further build stronger muscle tissue. The key to performing the exercise correctly is maintaining balance.
Instructions: Stand with your feet shoulder-width apart. Slowly lower your hips, imagining you're sitting in an invisible chair, then return to a standing position. Make sure your knees don't extend beyond your toes. Keep your torso engaged and your back straight. Do 3 sets of 15 repetitions each time, aiming for 3 sessions per week for each exercise. This will help you effectively develop a lifted and firm butt.
Forward lunge
This exercise not only shapes the buttocks and tones the thigh and calf muscles, but also burns a significant amount of calories.
Instructions: Stand with your feet shoulder-width apart and hips extended. Take a large step forward with one foot. Slowly lower your body, bending your knees, and return to a standing position. Repeat with the other leg. Do not bend your knees more than 90 degrees. Support yourself with your ankle on the front knee, and do not let your back knee touch the ground.
Puppy-like perky butt
In the 1970s, this movement was known as the "fire hydrant pose," and it works two muscle groups in the glutes.
Instructions: Knees hip-width apart, hands on the ground, elbows straight. Gently engage your abdominal muscles (firming them), keeping your back natural, neither slouching nor arching. Slowly lift your knee to one side, swinging your hips to extend your leg out of your torso.
How can we achieve a beautiful buttocks through our diet?
1. Eat more vegetables and fruits
Pumpkin, sweet potato, and taro are rich in fiber, which can promote gastrointestinal motility, reduce the chance of constipation, and thus create a slim and healthy lower body. Corn oil, olive oil, and sunflower oil all contain a large amount of unsaturated fatty acids; using them instead of animal fats allows you to maintain both beauty and health.
2. Eat more fish
Fish is not only lower in calories than meat, but it also contains more protein, minerals, and vitamins, which can promote metabolism and the consumption of body fat.
3. Drink more water
Water helps flush out metabolic waste and prevents swelling. Experts recommend drinking one to two liters of water a day, and only pure water! So-called "fruit water" can lead to unknowingly consuming unnecessary additives.
