In the fitness industry, the muscles of the butt are known as the glutes. When you have fat covering these muscles, you are out of harm's way as far as health risks go, but you can still experience low self-esteem. Take a multi-prong approach to reduce your butt fat that includes working out and eating better.
Fat Reduction Diet
Step 1
Determine your daily caloric intake and reduce it to promote weight loss throughout your body. Monitor your food and liquid calories for five days, add the totals up and divide by five. Subtract 500 to 1,000 calories from this number to get your new average. Being that 3,500 calories equals one pound, you will lose one to two pounds a week, according to the Centers for Disease Control and Prevention, or CDC.
Step 2
Eliminate any foods in your diet that can lead to weight gain, including doughnuts, brownies, funnel cakes, other pastries, french fries, ribs, pork fried rice, and sausage and pepper hoagies. Choose low-fat, high-nutrient foods instead, such as eggs, poultry, lean beef, chicken breasts, whole grains, beans, fruits and vegetables.
Step 3
Increase your water intake and decrease your liquid calorie intake. Replace the soda, fruit drunks, slushies, milk shakes, dessert coffees and alcohol with water. This will prevent you from taking in empty calories, and it will also help hydrate your body. Increase the flavor by adding lemon or cucumber slices.
Step 4
Consume small, balanced meals every two to three hours to keep your appetite under control. Balanced meals contain protein and complex carbs. A lean sirloin steak with steamed asparagus and brown rice is a meal example.
Cardio and Butt-Centric Exercises
Step 1
Perform cardiovascular exercise to reduce the fat on your butt. Do a form of cardio that involves your glutes, such as running, fast-paced walking, biking, elliptical training, rowing or versa climbing. Aim for 45 to 60 minutes of cardio and work out three days a week on alternating days.
Step 2
Stand with your feet slightly wider than shoulder-width apart to do squat jumps. Place your arms at your sides, lower yourself down by bending your knees and stop when your thighs parallel the floor. Jump in the air forcefully and raise your arms above your head. Land on the balls of your feet and immediately repeat for 10 to 12 repetitions.
Step 3
Execute a set of walking lunges. Step forward with your right foot and lower yourself down by bending your knees. Stop when both knees form 90-degree angles, stand back up and lunge forward with your left foot. Continue to alternate back and forth until you've done 10 to 12 reps with each leg.
Step 4
Lie on your back to do exercise ball butt raises. Place your heels up on the ball and place your arms out at your sides. Press down into the ball to lift your hips in the air and squeeze your glutes forcefully for a full second. Lower yourself back down and repeat for 10 to 12 repetitions.
Step 5
Kneel in an all-fours position to do hip extensions. Place your hands directly under your shoulders and knees directly under your hips. Extend your right leg behind your body and lightly place your toes on the floor. Raise your leg in the air behind your body and squeeze your glutes forcefully. Lower your leg, repeat for 10 to 12 reps and switch sides.
Tips and Warnings
- Perform four or five sets of butt exercises and do them three days a week on noncardio days.
Things You'll Need
- Exercise ball
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