If you want to lose fat in your butt, focus on a healthy diet and some targeted exercises. You can't lose weight in one specific area of your body, but you can tone and strengthen the muscles in your butt and surrounding area to help to create a slimmer silhouette. You can do these butt exercises at home or in a gym. Weights aren't necessary, as your body weight is sufficient to start off. As you gain strength, add hand weights.
Lunges
Basic lunges target your hamstring, the muscle that runs up the back of your leg, your gluteus maximus, the main butt muscle, and your quadriceps, the muscles at the front of your thigh. You can complete a multitude of variations of this simple, yet effective exercise by walking forward for a set number of lunges, placing your feet in alignment to target your gluteus medius or touching your hand to the ground to target the deep muscles in your butt.
The key to this exercise is proper form. Do not let your knees extend beyond the toes of your front foot, as this can cause problems with your knee joint. In addition, keep your core tight to support your back.
To complete a basic lunge, step forward with one foot. Keep your feet pointed toward the front of the room and lower your body straight down until your back knee is almost touching the floor. Stand back up and repeat as many as you can, up to 15. Switch legs and repeat on the other side. Complete three sets on each leg.
Squats
Squats target your butt muscles, quadriceps and hamstrings. You can use weights to increase the exertion on your muscles, but body weight is fine to start. Focus on good form to make the squat as effective as possible. Keep your chest tall, don't bow as you sit back. Watch your knees to be sure they don't extend in front of your toes.
To complete a basic squat, stand with your feet hip-width apart and sit back, as if reaching for a chair. Stand back up and repeat. To add variety, you can pause for a count of four before standing back up, rise up only halfway before lowering again, or add heel raises when squatting to work your calves.
Cardiovascular Exercise
To effectively lose butt fat, you need to decrease your body fat. One of the most effective ways to do so is to incorporate cardiovascular exercise into your exercise routine. If you're just starting out, walk on a treadmill for 45 minutes at a speed of 4 mph. As you get fitter, increase the speed to slow jog, alternating with walking. If you prefer, you can also use a stair stepper, though be careful of leaning on your wrists while on the machine, as it can damage your joints. If you don't have access to a gym, go for a walk on the local trail to incorporate some daily cardiovascular exercise into your quest for a slimmer butt.
Member Comments