Since spot reduction isn't possible, you must lose fat throughout your body if you want a smaller booty. While targeting the butt area can help improve the shape and condition of your muscles, it won't result in fat loss. Focus on overall weight loss, and train to improve the muscles in your butt so it's more toned.
Diet
Your diet is the most important part of your weight loss program. A poor diet can negate a great exercise program because weight loss is still and always will be a matter of numbers. You must burn more calories than you consume to lose weight. To lose one pound, you must burn 3,500 calories, according to CaloriesPerHour.com. For a healthy weight loss program, aim to lose no more than a pound or two a week. To do this, you must reduce your caloric intake by 500 to 1,000 calories a day.
Cardio
Incorporate cardio training into your weight loss program. This type of exercise is the most effective and time efficient way to burn calories. To focus on your butt area during cardio, perform such exercises as stair climbing and hill sprints. Such exercises require a tremendous amount of activation of your butt muscles. Because of their intensity, these exercises also increase the amount of calories you burn during your workout. However, if the intensity is too high, start off more slowly. As your conditioning improves, steadily increase your speed.
Strength Training
Include strength training in your fitness routine for another good weight loss tip. While a healthy diet and cardio are important to your weight loss plan, they fail to tap into the best way to burn calories, which is post-exercise oxygen consumption, or EPOC. This term refers to when your body's metabolism remains elevated long after a workout, allowing you to burn more calories at rest. Take part in a full-body training routine to keep a balance of strength and posture. Include a slight emphasis on such leg exercises as squats, lunges, deadlifts and step-ups to target your butt area.
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