Love handles hide the muscles on the sides known as the obliques. Butt fat covers the muscles known as the glutes. Burning this fat takes a concerted effort that involves more than oblique and glute exercises. You also have to evaluate your eating habits. By combining a healthy diet with the proper exercise regimen, you will lose the side and butt fat and create a leaner appearance.
Step 1
Reduce your caloric intake to promote weight loss. If you cut 500 calories from your typical diet each day, you'd lose about one pound a week, according to the Mayo Clinic. This means you will lose weight throughout your body, including your butt and oblique areas. Utilize an online resource like the Daily Plate for help with tracking.
Step 2
Choose nothing but healthy foods. Give up the processed meats, cupcakes, cream-filled doughnuts, hot dogs and meatball hoagies. Instead, eat nutrient-dense foods such as lean meats, fruits, vegetables, whole grains, beans, low-fat dairy, nuts and seeds.
Step 3
Perform cardiovascular exercise to burn your butt and side fat. Do any form of cardio that you enjoy as long as it gets your heart rate elevated. Running, biking, elliptical training, stair-climbing and inline skating are examples. Work out for 45 to 60 minutes, three days a week on nonconsecutive days.
Step 4
Execute a set of lunges. Stand with your left foot forward and right foot behind you. Lower yourself down until your left thigh parallels the floor and right knee is an inch above the floor. Stand, repeat for 12 to 15 reps and switch sides. Keep your core tight and back straight throughout.
Step 5
Stand with your feet shoulder-width apart to do squat thrusts with twists. Extend your arms in front of your chest and clasp your hands. Lower yourself into a squat until your thighs parallel the floor and rotate your torso to your right side. Rotate back to center, rise and lower yourself back down. Rotate to your left side, come back to center and rise. Repeat this pattern until you've done 14 to 16 reps on each side.
Step 6
Position your body on all fours to do glute kickbacks. Place your hands directly under your shoulders with knees under your hips. Lift your right leg off the floor, kick it straight behind you and lift it up as high as possible. Hold for a second, lower your leg and repeat. Do 12 to 15 reps and switch sides.
Step 7
Perform side planks with moving knees. Lie on your right side, place your right forearm flat on the floor and perpendicular to your body, and stack your legs. Lift your hips laterally in the air until you form a straight line from your shoulders to your heels. Place your left hand on your hip, lift your left leg and move your knee toward the shoulder. Hold for a second, lower your leg and repeat. Perform 12 to 15 reps and switch sides.
Step 8
Sit on the floor with your knees bent and feet flat to do Russian twists. Hold a medicine ball in your hands, lean back slightly and lift your feet about 6 inches off the floor. Rotate your torso from side to side in a steady motion. Perform 12 to 15 reps on both sides.
Tips and Warnings
- Do four or five sets of your butt and oblique exercises, and work out three days a week on noncardio days.
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