気になるおしりを部分痩せする方法

下半身太りはスタイルも決まらず格好のいいものではありません。

ボリュームのあるおしりが美しいとされる欧米とは違い、日本では小尻がもてはやされています。

きゅっと上がった小さいお尻を目指すための部分痩せの方法を学びましょう。

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おしりは脂肪の塊ではありません

おしりというと脂肪でぷよぷよしているというイメージですが、アスリートや格闘家のおしりはとっても固く、力を入れると筋肉がよく働いているのが分かります。

つまり、おしりを部分痩せさせるためには筋トレが効果的ということです。

おしりが大きくなくても年齢を重ねてくると垂れてきてしまいますが、これをきゅっと上げるためにも筋トレが効果的です。

最も効果が高いのがランジという方法。

スクワットよりも小尻効果が高いと言われるエクササイズですので、ぜひ習得しましょう。

まず、足を肩幅に開いてまっすぐ立ちます。

両手を腰に当てて、片足を大きく1歩前に出し、身体を大きく沈めましょう。

そこから元の体勢に戻して1回です。片足ずつ10回、計20回を1セットとして2、3分の休憩を挟みながら3セット行うようにしてください。

筋トレは毎日やるよりも休息を与えた方が効果的なので、1日ごとに行うほうがベター。

最初は筋肉痛になるかもしれませんが、徐々に慣れてきますので、まだまだやれると感じるようになったら少しづつ回数を増やしていきましょう。

ダイエットは部分痩せにも必要

いくら部分痩せと言っても、全体的なシェイプアップが必要になります。

ダイエットの基本は食事制限ですので、部分痩せ中も好きなものだけ食べる食生活はやめましょう。

そこに筋トレと有酸素運動を組み合わせれば、完璧なダイエットプランとなります。

小尻になれるレジン体操を行っていれば特に運動は必要ないと感じるかも知れませんが、食事制限に運動を組み合わせることはダイエット効果をよりアップさせますので、この機会に全体的に痩せたいと考えるひとはウォーキングやランニングを取り入れてみましょう。

どちらの運動も下半身を使うのでメリハリのある脚や小尻を作るのに適しています。

ポイントはいつもよりも大股で腕を大きく振って進むこと。

脂肪を燃やすには20分以上続けて行うことが必要なので、1時間を目安に毎日の習慣にしてみてはいかがでしょうか。

食事制限の方法はいろいろありますが、きちんと食べて健康的に痩せるのが今のトレンド。

特に筋トレをしている場合は良質なたんぱく質を取ることで筋肉が早くできる助けになります。

チキンや魚、大豆製品など低脂肪高たんぱくの食事を心がけましょう。

座り方にも一工夫してみましょう

おしりは立っている時よりも座っているときに形が崩れてしまいます。

特に姿勢が悪いまま長時間オフィスワークなどをしていると、形状記憶が働いてみっともない姿になってしまうことも考えられます。

まずは椅子の座り方を見直してみましょう。

ポイントは骨盤の傾きです。

姿勢の悪い人は骨盤が後傾してしまい、おしりの出っ張った部分を全てつぶしてしまったような恰好で体重をかけていることが多くなります。

これではおしりの肉が垂れて不格好になってしまうのもうなずけます。

おしりをきれいな形で保って座るためには、骨盤をまっすぐ垂直に立てるとともに、おしりの肉がきちんと椅子の上にのるように座ってください。

背筋をピッと伸ばして座ることができれば、姿勢が良くなり腹筋や背筋のトレーニングにもなります。

普段猫背でデスクワークをしていた人には最初はつらいかもしれませんが、慣れてくると腰の痛みや肩こりも軽減してきます。

見た目にも美しくなりますので、姿勢を正すことは是非チャレンジしてみましょう。

立ち仕事の人も片足に体重をかけずにまっすぐ立つことが必要です。

骨盤矯正で小尻をゲット

産後は骨盤が開く唯一の出来事だと言われていますが、日々の習慣が原因で骨盤がゆがんでしまうことも考えられます。

例えば脚を組んで座ることが多い人や、カバンを片側だけにかけている人など、左右が均等に使えていないと身体の中心にある骨盤にゆがみが生じることも。

骨盤がゆがんでいることもおしりが大きくなってしまう原因になりますので、普段の生活で左右のバランスが崩れているなと感じる人は要注意。

いくらダイエットしてもおしりに変化が見られない人は、骨盤のゆがみを疑ってみましょう。

骨盤矯正の方法には色々ありますが、マッサージや整体、専用器具など少々コストがかかるものも多く気軽に始められないということもあります。

そこでおすすめなのが、おしり歩きです。

体育座りから両足をあげて腕を振りながら前進します。

左右のおしりを交互に動かしながら前に進んでいきますが、思った以上に難しいものです。

前に進むことが出来たら後退してみます。地味なエクササイズですが、お金もかからず手軽な方法なので、ぜひ試してみましょう。

最後に

部分痩せはダイエットの中でも難しい分野と言われていますが、おしりはエクササイズ次第では大きな変化が表れてくる部分です。
同時に加齢によっても肥大化、崩れやすい部分になりますので、若々しい体型を保つためにもおしりの形のチェックを欠かさないようにしましょう。

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