Create a calorie deficit by reducing portion sizes and avoiding sugary drinks, fried foods, and ultra-processed snacks
Eat more lean protein, vegetables, and high-fiber foods
Reduce overall body fat with daily cardio such as brisk walking, cycling, jogging, or skipping
Add full-body strength training to support fat loss
Focus on lower-body exercises that tone without heavy glute-building volume
Do bodyweight squats, lunges, step-ups, and glute bridges in moderate amounts
Avoid excessive heavy hip thrusts, heavy squats, and high-volume glute isolation work
Increase daily steps and stay active throughout the day
Drink plenty of water and reduce salty foods to limit bloating
Sleep 7 to 9 hours each night
Limit alcohol intake
Maintain good posture to make the area look leaner
Be consistent daily, since visible fat loss in one week is limited
Consult a doctor or trainer before starting if you have any medical conditions