With the onset of the season of swimsuits and short shorts, women begin to worry about extra centimeters in the buttocks and hips. One of the common problems that comes to the fore is extra creases under the buttocks. They not only spoil their owner's appearance, but also do not look very aesthetically pleasing.
However, don't be upset, with some effort on your part, you will be able to overcome this small cosmetic defect. What exercises will help you get rid of wrinkles under the buttocks?
Why does a crease appear under the buttocks
An interesting fact of this problem is that this unpleasant fold (or even two or three) can appear not only in overweight young ladies, but also in fairly slender persons. It is found only in the female or child body structure. Often there are signs of asymmetry, and it appears only on one side.
This problem usually occurs when the muscles in the buttocks or back begin to weaken. Also, a crease under the buttocks can appear even in trained individuals. If a woman went in for sports for a long time, and for some reason there was a long break, sagging and weakening of the muscles in this area occurs.
How to get rid of creases in the buttocks: menus and procedures
The solution to this problem will be complex and includes 3 important components:
- change in diet;
- cardio and exercise;
- salon beauty treatments.
In your own menu, try to exclude all fast carbohydrates: sweet, starchy foods, etc. Focus on protein-rich foods. It is an indispensable assistant in modeling your figure.
Look out for: cottage cheese, lean meats, nuts, fish, cheese, etc.
From salon procedures you can be helped by:
- The use of seaweed. Seaweed wraps and seawater baths have a wonderful effect on the tone and condition of the skin not only in the buttocks, but also on the whole body. There are dozens of times more useful vitamins and microelements in algae than in plants living on Earth.
- Use of lipolifting. The procedure consists in the fact that the fat mass from other areas of your body is transferred with a syringe to the problem area, making it elastic.
- Anti-cellulite massage. With the help of the right influence, the gluteal muscles are toned and strengthened, excess wrinkles are smoothed out.
Read also: Big buttocks: methods of shape correction and volume reduction
Exercises for the crease under the buttocks
The first remedy for the destruction of the unpleasant crease in the area of the buttocks – this is cardio, agrees estet-portal.com.
Running will be the most effective in this case. 30 minutes a day will be enough to strengthen the problem area in the buttocks.
Don't choose a high running speed for yourself, if you run a little faster than the accelerated pace, this will be the optimal load. The average running speed should be 7-8 km/h.
You can also use a set of exercises for wrinkles on the pope, which includes:
- Raising the hips. Lie on the floor, arms at your sides, legs bent. Raise your hips. Rest your feet, head and shoulders. Squeeze your buttocks, tighten them as much as possible and stay in this position for 10 seconds. Drop your hips. Do it 10-15 times. To increase the load, you can substitute a ball or a bench under your feet. If you squeeze a small fitball between your knees, you can also pump the area of \u200b\u200bthe inner thigh.
- Jumping. You can choose the type of jumping that suits you. Jumping on two legs is suitable, on each alternately or on a skipping rope. The main thing is to give this type of exercise at least 10-15 minutes.
- Squats. Squat at a slow pace, no need to rush. Do not take your heels off the floor. Keep your back straight. Lower your buttocks until the moment, as if you are sitting on a sofa. The angle at the knees should be about 90 degrees. 30 squats will be enough.
- Swinging legs. Standing, grab the back of a chair or wall, straighten up. Swing your leg first to the side, then back. Perform 20-25 swings for both legs.
- Stretching exercises. Standing, we lean forward, trying to reach the toes with the fingers of both hands. Do the same for the right and left legs separately. We perform inclinations 15-20 times.
With such an integrated approach to this problem, in 1-1.5 months you will be able to forget about this problem for a long time. However, training should be regular. Do not stop exercising after solving the problem so that it does not occur again.
Read: Perfect buttocks in three months. Need to know
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