Some people take pride in their large backsides. If you don't, you can burn fat off your rear with a combination of aerobic training and a healthy diet. These habits will help you to fit into those skinny jeans without having to lie on your bed and wriggle into them.
Dump the Junk in the Trunk
Step 1
Clean your diet. Eating healthy goods and limiting your caloric intake will automatically yield weight loss. Choose foods like fruits, vegetables, lean meats and whole grains that will keep you full longer so there is less snacking. The United States Department of Agriculture recommends staying within your daily calorie needs and getting the most nutritious foods with the least amount of calories.
Step 2
Get your butt in gear. Regardless of where you want to lose weight, aerobic training will help to burn fat from the whole body. Try doing cardio, like stair climbing, that utilizes your glute muscles. This activity will not only burn calories, but will also tone. Try doing a stair climber for 30 minutes and varying your speeds. Begin by doing five minutes at a moderate pace, then slowly increase your pace until you reach your goal time.
Step 3
Add variety. You don't want your butt to get lazy, so try and vary your cardio activity to melt fat faster. The American College of Sports Medicine recommends doing moderately intense cardio 30 minutes, five days a week or doing vigorous cardio 20 minutes, three days a week.
Try switching up your routine during the week. If you have a gym membership, explore different cardio equipment or take a new class. If you are on your own, find a new workout routine with a DVD or change your walking route to include some hills.
Step 4
Think tight buns. Target your glutes with exercises that can be done at home. Lie on your back with your feet planted firmly on the floor. Raise your hips up to the ceiling, squeezing your glutes tightly, then lower them back down. Complete three sets of 12 repetitions.
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