The hip and buttocks area is one of the hardest places from which to eliminate fat. This area is often referred to as a "stubborn fat" spot because of how difficult it can be to burn this fat. However, there are a number of effective exercises to encourage weight loss around this area.
Squat
According to the fitness website Weight Loss For All, the squat is the best butt exercise you can do. The site notes that squats can help you tone and tighten the muscles of your buttocks and help achieve a slimming appearance. The squat is valuable because it is a compound exercise, meaning that it works more than one muscle group at a time. The squat works muscles in your buttocks--the gluteus maximus and minimus--as well as your quadriceps and calves. The recruitment of multiple muscle groups also helps you burn more calories, which encourages weight loss.
Dead Lift
The dead lift is another powerful lower body exercise that can increase your metabolism by recruiting a high number of muscle groups. In fact, the writers at TNA Fitness cite the dead lift as an easy choice for the most efficient fat-burning and body-changing exercise. As the site explains, the dead lift involves muscles from every part of your body, including your back, abdominals and legs. Your leg muscles provide most of the power, and like the squat, the dead lift can help tone your rear end.
To perform the dead lift, crouch behind a weighted barbell. Grab the barbell with both hands, palms facing the floor. Grip the bar tightly and straighten your knees as you pull upward. Keep your back straight and push your heels into the floor to bring the bar up to your thigh level. Slowly reverse the motion and repeat.
One-Legged Cable Kickback
This exercise is one of the top picks recommended by the writers at Bodybuilding.com in the article "Secrets to Glamorous Glutes." The one-legged cable kick isolates one of your legs at a time and helps to tone your gluteus maximus and minimus. To perform this exercise, attach a low pulley with a cuff attachment to one of your legs. Stand up straight and kick your leg backward and up by contracting your buttocks muscles. Keep your abdominals tight and slowly kick your leg upward as high as it will go and then slowly reverse the motion. After performing the desired amount of repetitions, switch to your other leg.
Leg Press
The leg press is similar to the squat and is one of the exercises recommended by fitness model Carmen Garcia in her article "Get Great Glutes." Garcia suggests performing four to five sets of 15 to 20 repetition. The high volume should help tone your buttocks.
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