How To Burn Belly Fat


Ok, so you want to trim your tummy? Well, provided you are determined and willing to take advice, you’ll surely trim your tummy. Belly fat is undeniably the biggest problem facing many individuals today. You may think, “I’m not thin. I don’t have belly fat!” The reality is that even thin people have belly fat! Here are some tips on how to burn belly fat.


1. Say no to sugar

If you are the kind of person who add sugar to your tea, it’s high time you know that added sugar is enormously unhealthy. In fact, studies have it that it poses serious risks on metabolic health. Eating too much sugar causes the liver to be flooded with fructose, and the best thing it can do is to turn it all into fats. Make a decision today to reduce the amount of sugar intake or even better, completely avoid sugary dreams.

2. Consume more proteins

When it comes to losing weight, protein is a crucial macro-nutrient. It has been proven to cut down cravings by almost sixty percent, help you consume fewer calories, and boost body metabolism. If your main goal is to lose weight, then eat proteins- plenty of them actually.

There is evidence that protein is effective is getting rid of belly fats. Studies have shown that people who eat more protein have less belly fat.

3. Reduce carbs

Another way to lose fat is by cutting carbs from your diet. Studies have shown that when people reduce carbs, their appetite decreases and thus they reduce weight. Low-carb diets have been shown to reduce water weight, and it gives almost instant results.

If you need to lose weight really fast, consider reducing your carbs to 50 grams or less per day. This will destroy your appetite and make the body burn fats primarily for fuel. In addition to weight loss, low-carb-diets can be used to save lives in type 2 diabetics.

4. Eat food rich in fiber

Fiber is an indigestible plant matter. And although it can help in weight loss, it is important to have in mind that not all fibers are the same. The surest way to get more fiber is by consuming a lot of fruits and vegetables. Cereals such as oats and legumes are also a good source of fiber. You can also use glucomannan. Studies have shown that dietary fiber can reduce the amounts of belly fats.


5. Exercise regularly

There is no doubt that exercises is likely to make you live a longer life and avoid diseases. But, do you know that exercises reduce belly fats? Well of course, they do. Exercises can also lead to reduced blood sugar levels, inflammation and other metabolic abnormalities.

6. Track the food you eat

By now you understand that the type of food that you eat is important. However, surprising enough, most people still do not have the slightest clue of what they are eating. People tend to underestimate what they are eating! If you need to lose belly fat, keep track of the food you eat and how much of it you eat.

Losing belly fat is not as hard as most people perceive. Provided you have the passion, determination and you are ready to take advice, the above tips on how to burn belly fat will be of great benefit to you.

Clean Up Your Diet and Reduce Fat Around Your Middle

fiber is good







Being overweight is not healthy, we know that. But excess belly fat can be especially dangerous and put us at risk for all kinds of health issues including insulin resistance, diabetes and heart disease (just to name a few). Gaining weight in the middle is quite common as we get older, in fact, it is quite common for women to gain in their middle after menopause. For others, belly fat may be genetic. And while we can’t fight our genes, there are strategies that we can take to reduce fat around our belly to not only look better, but improve our health as well.


The Dangers of Excess Belly Fat
Belly fat is considered the most dangerous because it contains what is called visceral fat. Visceral fat is dangerous because it surrounds our organs, which causes so many chronic health problems. If you have fat around your middle then there is no doubt about it, you have visceral fat. You should be especially concerned if the circumference of your waist is 35 ore more inches if you are a woman and 40 ore more inches if you are a man.

Whether you are getting older or it’s in your genes, it is possible to reduce fat around your middle and improve your health through a healthy diet and exercise plan. But not any diet plan will do. There are some strategies that are much more effective at targeting belly





Choosing the Right Diet Plan
There are so many diet plans out there that it can be difficult to figure out which one to follow. Some experts advocate a low fat diet while others swear by low carb. Then there are experts that tell you to give up entire food groups such as grains or dairy. The problem is, giving up entire food groups is not easy. And although cutting back on excess carbohydrates can be effective to reduce fat around your middle, you may have trouble sustaining such a restrictive diet long term.


Choosing the Right Carbohydrates
Instead of cutting out carbohydrates, start swapping for healthier choices. By eating 100% whole grain bread instead of white bread, and experimenting with healthy whole grains such as quinoa, you will not only be eating more nutrient dense foods, you will also be increasing fiber in your diet, which naturally fills you up.

Cutting back on sugar and fried foods is also a must to reduce fat. Excess sugar, whether in the form of table sugar, fruit juice or too many starches can wreak havoc on our bodies and contribute to excess belly fat. Instead, you want to eliminate these foods as much as possible. A good strategy with almost immediate results is to reduce, or even eliminate empty calories from your diet – especially soda.


Whole fruits and non starchy vegetables are also a good option. And although fruit is higher in carbs than non starchy vegetables such as greens, it is a much better choice than fruit juice because of the fiber. You might want to limit fruit to just a few servings a day, and choose fruits that are naturally lower in sugar such as berries.


Choosing the Right Fat
Just because you want to reduce fat on your body doesn’t mean you have to give it up in your diet, in fact, we need some fat. There are many healthy benefits to adding the right fat in our diet in moderation. It is a good idea to cut back on saturated fats by choosing leaner cuts of protein, and choose healthier, monounsaturated fats such as olive oil and avocados and as well as fats found in nuts and seeds as well as fatty fish like salmon.


There is no question about it, eating healthier foods is an effective way to reduce fat not only around your middle but overall. However, it is not enough to just make healthier choices, you also have to practice moderation when it comes to calorie dense food. It is also a good idea to get advice from your health care provider so that he or she can further guide you in finding the right diet and exercise plan that is right for you.



7 Killer Flat Stomach Exercises You Can Do At Home

Bored of your belly? Wish it was flatter? A tighter, more toned stomach not only makes your clothes fit much better, which means you look good, but also makes you feel healthier and more confident. Yet, the road to obtaining a flatter stomach is easier than you think thanks to the following 7 killer flat stomach exercises you can do at home.
1. Abdominal Crunches: The simplest of all – and one of the staple exercises of the military – is the basic abdominal crunch. Secure your feet under your bed or sofa, or just plant them firmly on the ground and lie back on the floor keeping your knees bent. Place your hands behind your head and raise your torso to towards your knees. Return to the starting position to complete one repetition. If starting from the floor is too difficult to begin with, start with your torso already off the floor. The lower the starting position, the deeper the contraction and stimulation of your abdominal muscles will be. Perform 3 sets of 10 repetitions.

2. Leg Raises: Swing your body around and hold on to the underside of the bed or sofa using your hands. The aim of this ab exercise is to raise and lower your legs – keeping your legs extended the whole time. As before, the lower you can go without your legs touching the floor and then raising again, the deeper the contraction. This exercise focuses on the lower ab muscles to reduce belly fat in that area. Perform 3 sets of 10 repetitions.

3. Tummy Twists: Move to an empty area of your room and grab an object you can comfortably hold with both hands such as a ball or small weight. Sit on the floor with legs in front and knees bent. Now raise your feet slightly off the floor and move the object from side to side. Touching the floor at either side of your body counts as one repetition. This works the side stomach muscles. Perform 3 sets of 10 repetitions.

4. Planks: Planks are a particularly strenuous exercise to perform since they demand constant engagement of stomach muscles to build stamina and therefore burn more fat. Stretch out face down on the floor, lying on your elbows so that your head is off the floor. Now tense your stomach and lower back muscles as you raise your lower torso off the floor. Hold for 20 seconds and release. Do this 5 times.

5. Bicycle Kicks: Lie on your back. Now raise your legs and place your hand on the top of your hips, with elbows on the floor to support your legs, while they are elevated. Now begin to move your legs in a rotating fashion like you are riding a bicycle upside down. Continue for one minute. Rest and repeat three times.

6. Toe Reaches: For anyone with low mobility, limited floor space, or wishing to watch TV while exercising then this one is for you. Hold a weight in each hand – or a food can or similar – and stand with feet shoulder-width apart. Now reach down to your right foot with your right hand. Your left hand should rise towards your chest. Repeat on the other side and do this 20 times for each side.

7. Standing Twists: Drop the weights and stay standing. Put your hands behind your head (without clasping your fingers) and begin to twist your torso from side to side while keeping your legs and hips as still as possible. This works your entire core area and helps flatten your stomach. 


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Commonly Practiced Tummy Exercises

Commonly Practiced Tummy Exercises

Tummy exercises are aimed at achieving a toned belly by burning fat from the stomach. These exercises work best when combined with appropriate food intake and resistance training exercise. The combination of these three factors enables the body to turn into a fat burning machine, thus reducing the fat found around the stomach. The most important point here is that you have to reduce calorie intake in order to decrease weight. Calories have a lower metabolic rate and they can easily result into weight gain even when practicing tummy exercises.

The isolation of particular body muscles in the abdominal area is an important step when performing tummy exercise routine. To be more specific, it is the lower part of the stomach muscles that requires the idea of isolation to be properly exercised. There are several exercises that isolate lower abdominal muscles when you work them out. It is important to do some warm ups before doing these exercises so as to avoid injuries. You also need the guidance of a professional trainers to aid you with tips on how to start any given workout routine. Examples of common tummy exercises include,

Reverse Crunches


Lie down flat on the floor and ensure that your legs elevated.

· Pull both of your legs towards the chest as you contract the lower abdomen.

· Get yourself back to the original starting position. Repeat this as much as you can tolerate.

Pelvic Tilts

· You need to lie flat on the floor and have your back pressed against the floor

· Put the soles of your feet flat straight on the ground. Also ensure that your knees lie flat on the ground and arms bent at the side

· Lift the pelvis section up for around 2 seconds before lowering your body back to the ground.

· Ensure that the upper part of your body remains flat on the floor while performing this exercise.

· Repeat these exercises as much as your body can tolerate.

Scissor Kicks

· Lie on the floor but ensure that your hands are under the buttocks

· Keep your back slowly pressed against the floor and ensure that one leg is off the ground and after that lower it to the ground.

· Raise the other leg off the ground but slowly lower it down as you proceed.

Right Twist Left Oblique

· Lie down flat on the flat on the floor and ensure that your hands are right behind the neck.

· Twist the body upward towards the left flexed knee

· Lift the left leg to meet the right elbow

· Repeat these on the opposite side as many times as possible.

Hanging Frog Kicks

· Hang your entire body straight down from the bar and then move you leg and pull your knees to the chest. While performing all these, ensure that your hands are apart and you are simultaneously bending your legs.
· You need to hold this position for a moment if you can lower the body to the starting position. The above outlined tummy exercises are the best for you to maintain good health condition for your body.





Squats An Exercise Icon




You are not truly complete when it comes to being physically mature and well developed in the lower body region without squats. Squats are considered a top notch super power exercise that can’t be ignored. Ladies tend to think that if they perform squats they will develop these huge manly muscles and that is not necessarily the case. You can perform squat and get a highly shredded lower body and yet lean and feminine enough in appearance. If you are into becoming really muscular and bulky like a bodybuilder then you would most likely do heavy weight with low reps; for example doing 6-10 sets of 5-8 reps per set would bulk you up in a fairly short amount of time. As opposed to you trying to get lean, strong and shredded; to get that well defined lean appearance you have to focus on light weights and doing high reps, for example 3-6 set of 10-15 reps per set. Doing such a workout regularly will keep a woman lean yet feminine not to mention the boost in self confidence. Being physically fit give you a good feeling the sense of physical proudness and we have not even begun to talk about the release of endorphins during and after a good set of squats; performing deadlift gives you a similar feeling which is unlike any other type of strenght training exercise except possibly the clean and jerk movement.

These are some of the most anabolical exercises know to man. They will make you physical strong, lean, and energetic more that any other strength building exercise. The point of this article is to tell that if you do these exercises: squats, deadlift, clean and jerk you will be on a physical level that most gym goers never get to. If you already do these exercises or some of these exercises you know exactly what I am speaking of. If you have never done these types of physical exercises, try them, and you will know too in time. Just remember to always check with your physician before starting any type of workout and start slowly and in no time you will be at a level you can really be proud of. I will cover other similar articles in the near future.

Fitness Tips with a focus on Abdominal exercises



I am Oswin Dacosta a fitness Expert and Amazon author and best seller of “How To Get Abs” and I also blog on topics like yoga to Pilates to Zumba, there’s one to fit your goals. Chances are, there’s one to fit your schedule perfectly. Even better, they’re packed with motivated, not-afraid-to-sweat people who’ll inspire and push themselves to the limit.


Individual  training

You’re a lone wolf. A renegade. We get you. That’s why we have so many individual workout options available. Wanna throw the kettlebells around? No problem. Jonesing for a quick 5-miler on the treadmill? You’ll always find a free one. You chart your fitness course. We’ll be the compass. Follow our step by step tips and instructions and you will soon realized your fitness goals are becoming a reality. Check us out for regular updates and continue tips.


Fitness Tips with a focus on Abdominal exercises

Today, people are very concerned about their physical fitness just to ensure they live a healthy life. As a result of drastic changes in people’s diet, health issues has been felt across the world such as obesity which can easily be avoided. Fitness tips may be useful while undertaking the journey of staying healthy. Here are some of the best fitness tips that focus on abdominal exercise.


3/4 Sit-up

It is a classic abdominal movement. You may opt for a much more back-friendly move, if you have any issue(s) with your lumbar. Sit-up heavily concentrates on your hip flexor. If you are brave enough and you want to harden the exercise, you may do them using the froggy-style. Get hold of your thighs, sticking knees to the side and then minimize hip-flexor involvement.

  • Sledgehammer swings
  • If your goal is to engage in fitness you should use the  ground-slamming maraunder or a lumberjack, the swing is the perfect movement for you. Swings are good because they involve a lot of your: your lats, serratus, shoulders, abs and arms.It is not a must you use a sledge hammer and a tire you may instead use club bells and sand bags.
  • Bottom ups
  • This is a combination of two different exercises, the hip raise and the reverse crunch. Both of them are great exercises for your abdominal exercises. Do away with the knee bend if you feel the exercise is too easy for you and instead try and keep your legs straight. Basically, this exercise is performed while legs raised out up to 90 degrees.
  • Decline reverse crunch
  • Most people do not do this exercise as it is supposed. The reason being they are quite weak and therefore unable to move their pelvis, meaning they use their hip flexion instead of their abs. Basically, this is just an intermediate movement between a hanging leg raise and a leg raised on the floor. Always do this move using an adjustable decline bench since it will permit you to progress from a flat level to a vertical level in a systematic way.
  • Spider crawl
  • This is a very good part of a dynamic mobility warm-up. It involves three actions of your abdominals which are anti-extension, rotation and a small amount of flexion. For effective performance you have to stay low to the ground. You ought to wear blue spandex to get the bonus points and act as if you are crawling up a wall.
  • Ab roller
  • Ab roller devices are among the most effective little gadgets for abdominal exercises . The rollout hits the spinal flexion and anti-extension very hard and provide work outs to your lats and serratus. You have a choice since you can either use ab roller or a barbell to perform this movement. A semi rounded barbell at the ends will act like a ab roller if you do not have one.
  • Cross-body crunch
  • This is one of the most effective ab moves because it involves everything. It is a very good exercise for those who are on the verge of starting training for abdominal exercises. This means that it can be undertaken even by those who are physically weak. It only takes an individual a few days to knock out the scoreness of it and move on to the more advanced further levels.


Don’t forget to grab an ice cold smoothies after all of your hard work as a delicious reward. You should work hard on your exercise routines, but remember to treat your self to small rewards to help to keep you motivated. Check out my delicious smoothie ebook for a tasty treat.



What Is The Best Exercise For Weight Loss?









There’s a great deal of perplexity about best exercise to lose weight. A few individuals say cardio is your best choice, and others say weight preparing is everything you need. Some even hold on to the perspective that if you’re consuming calories on a limited eating regimen, then you don’t have to do any exercise. With such a large number of distinctive feelings, definitely they can’t all be correct? I immovably accept that when attempting to move the pounds, then weight preparing is your best choice.

Cardiovascular exercise positively has a spot in a weight misfortune administration, and doing the right sort of eating regimen is completely foremost to achievement, yet weight preparing doubtlessly dominates the competition for it is adequacy in supporting a desirable body weight for the long haul.



To keep it straightforward, I’ve chosen my three most loved exercises to help in weight loss ambition. Perform them effectively, and train them hard, and the pounds will come taking off.

1. Dumbbell Lunge

The dumbbell thrust is an awesome exercise for enhancing quality and soundness in the lower body and center. It likewise utilizes a considerable measure of muscles, which thusly blazes a lot of calories.

To perform a dumbbell thrust, hold dumbbell in either hand with your arms straight, and stand up tall, with your head looking forward, and feet shoulder width separated. Step out on your left leg about two feet ahead of you. Keep the entire weight of the left foot immovably on the ground, and kneel down until your right knee is one to two inches from the floor. In this position, your left foot ought to still be level, and your right heel ought to be off the floor, with just the wad of your foot and the toes reaching the ground. Perform 4 arrangements of 10 redundancies for each leg; such as stepping out with your right leg next about 2 feet ahead of you and attempting to kneel down with your left leg until is it abt 2 inches from the floor.

2. Dumbbell Shoulder Press

The motivation behind why the dumbbell shoulder press is such a decent exercise for weight loss mission, is on the grounds that simply like the thrust, you need to utilize a ton of muscles to perform it, so it smolders a decent measure of calories, and it includes the utilization of the center muscles. Another advantage to it is that it aides and enhances the quality in the shoulder and arm muscles. Getting stronger in the shoulder press will help prepare for abdominal area.

Get a dumbbell in each hand, and hold them at shoulder stature. Try different things with positions to see which is most agreeable for you. Press your stomach muscles as tight as possible, as this will help bolster the weight, and stop your back from curving, and press the dumbbells straight up overhead in a punching straight up like activity. Your wrists ought to stay straightforwardly over your shoulders as you do this, so that the weight isn’t pulled to the front or side. At the point when your arms are completely locked out, begin to gradually bring down the weight back to your shoulders. That is one rep. Perform 3 arrangements of somewhere around 6 and 8 reiterations, and pick a weight which permits you to pretty much finish every one of the 3 sets. In the event that you think that it simple, then pick a heavier weight.

3. Burpees

Burpees are generally utilized as a part of the military. They’re one of the toughest exercises going, and will truly help enhance your cardiovascular wellness, and solid perseverance. Whilst not entirely a resistance preparing exercise, they are much more difficult and viable than conventional cardio exercises like running or cycling.

To do a burpee, you just need your body weight, and a couple of square feet of space. Begin in a standing position, and curve down, putting your hands level on the floor. At that point kick your legs back similarly as you can, so you’re in a press up position. Bounce your legs back in towards your hands, then hold up. That is one rep. They sound simple, however I can guarantee you that they aren’t. For burpees, I like to set a clock for a moment, and do the greatest number of as I can. I then rest for a moment, and do this cycle again another two to three times.

Those are my top three exercises to help in getting more fit. Everything you need for them is a couple of dumbbells, your own particular bodyweight, and a touch of space. Keep in mind to buckle down, train reliably, and you’ll procure the prizes




When it comes to staying healthy and remaining fit, one of the most used methods is reducing fat. Due to poor eating habits and living styles, a lot of people have complicated health issues and are now doing everything possible within their power and reach having a lean body. So, you want to reduce fat, exercise for weight loss then. There is no shortcut when it comes to this matter. Many ways are developed each and every day, and many herbs and supplements being released into the market, most of them are said to have some side effects. Therefore, to reduce fat, exercise for weight loss in a safe and guaranteed way.

Whenever you have so much fat in so many body organs like the kidney and the heart, it causes a significant health risk due to poor circulation around these parts. The results can be fatal deaths caused by failure of these critical body parts. To work on reducing excess fat is good for one’s health, and so one also ends up with a lean body that they are proud of whether they are a women or a men. A lot of exercises regularly done are good for you to end up with a certain body weight that you can maintain. A person can choose a number of exercises to reduce fat in general. There are so many exercises that will help to reduce fat. Exercises for weight loss to maintain a good body that you are confident of as you walk along include but not limited to the following:

Hit the gym so as to reduce fat, exercise for weight loss and end up with a healthy body. You can opt for a gym at your home if you have the resources but if not, subscribe to a membership gym where you will have access to do various exercises. With the help of an instructor, you will enjoy the best results if they are knowledgeable. There are various exercises in the gym that one can undertake to reduce fat. Exercises directly helps with the burning of unwanted fat and enable one to maintain a body that is attractive and healthy.

In case you don’t have the resources for a gym, you can opt for an early morning jogging as a form of exercise to reduce fat. Jogging helps in burning off excess calorie in the body and is a good method to reduce fat and speed up your metabolism which will keep burning fat hours after your workout. Though there are various reasons why people would take up jogging; Jogging is one of the main exercise aimed at maintaining a healthy body for an individual. It is certainly one of the fastest ways to lose weight and strengthen your heart muscles; but for safety always check with your physician to make sure you are healthy for any exercise before starting.

Other exercises that help reduce fat at the same time are exercises that include weight lifting with high rep workouts that help burn more calories. The use of lighter weights and higher reps workout are also good for cutting up and shredding fat. The slow-twitch muscle fibers hold less glycogen leading to less glycogen being depleted from the body during the exercise. As a result, metabolism is high. The use of supersets for fat loss and in a way helps in muscle building. All these workouts can be carried out in a gym with the help of your instructor to achieve the desired results: reduce fat in general, exercise for weight loss in particular areas and a healthier body.

10 Flat Stomach Exercises

Do these top 10 stomach exercises and watch your body getting slimmer by the day. There is no reason to not look slim and sexy you deserve it.


However, as with anything else in life it does take a bit of discipline and motivation to get started which is something you must have in you already. So if you are serious about looking slim and feeling good again then lets get started with these daily exercises right away. You will see some of the best ab workouts and flat stomach exercises you can possible do. You will get step by step instructions below.


Get that six pack you deserve, and I don’t mean the on in the fridge, your own six pack abs. Please check out my best seller book “How To Get Abs, Flat Stomach Exercises”  here.


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Allure of a Sexy Body



Every general public develops a general impression of what a perfect body shaper for women would be similar to. These goals are by, and large reflected in the workmanship and writing designed by or for a general public, and additionally in prominent media, for example, movies and magazines. The perfect or preferred female body size and shape has fluctuated after some time and continued to vary among cultures, yet an inclination for a slight waist has remained genuinely constant all through history. A high waist-hip proportion has frequently been seen as an indication of good wellbeing and reproductive potential. A high waist-hip degree has likewise frequently been viewed as a marker of the allure of a lady, yet new research proposes that the appeal is more connected to body mass record than the waist-hip proportion, contrary to past conviction. Truly there was a pattern for slightly greater women in the 17th and 18th hundreds of years, as encapsulated by the artworks of Rubens, however that as a rule there has been an inclination for a slimmer waist in Western society. He noticed that “The finding that the journalists delineate a little waist as delightful recommends rather that this body part – a known marker of well-being and fruitfulness – is a center highlight of ladylike excellence that rises above ethnic contrasts and cultures.” Further research recommends that apple body shapers for women have the most astounding danger of developing the coronary illness, while hourglass-shaped women produce the least.



nVrj1pgDiabetes professionals give a sentiment that a waist estimation for a lady of more than 80 cm expands the danger of coronary illness, yet that ethnic foundation additionally plays a component. This is because body fat development in the area of the waist (the apple shape) represents a higher wellbeing danger than a fat development at the hips (the pear shape). Modification of body shapers for women A body shapers for women is a highlight of her physical appearance, and effects on her body picture. Studies conclude that women are more stressed in regards to their body image than men and that their concern can affect their wellbeing. Different studies have observed that females have a tendency to think about all the more about their body shape and underwrite more slender figures than men even into seniority. Commentators take note of that individuals who have a small body type will attempt to adjust their body somehow, for example, by consuming fewer calories, or undertaking restorative surgery.



Different systems are incidentally utilized to briefly or forever adjust the body shapers for women. The most common fuse is slimming down and exercise. Now and again engineered gadgets are utilized, or surgery is used. Bosom volume can be falsely expanded or diminished. Falsies, breast prostheses or cushioned bras may be used to enlarge the evident size of a lady’s breasts while minimizer bras may be utilized to reduce the distinct size. Bosoms can be surgically broadened by a method for bosom embeds or reduced by the deliberate evacuation of parts of the breasts. An extraordinary endeavors have been prepared to reduce a lady’s waistline. The usage of boned bodices, for instance, was polished for a few centuries.



The girdle came to its peak amid the Victorian time. In twentieth century, these bodices were overall supplanted with more adaptable/comfortable establishment articles of clothing. Where bodices are utilized for waste reduction, it might be a brief reduction by incidental utilization or perpetual reduction by individuals who are regularly referred to as tight-lacers. Liposuction and the shiny new and improved technique lip sculpture are standard surgical routines for reducing the waistline. Cushioned control briefs or hip and cheek cushioning may be utilized to build the evident size of hips and hindquarters. Cheek increase surgery may be used to establish the extent of hips and bottom to make them look more adjusted.


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