There is no way to spot reduce your glutes, since spot reducing is not possible, according to the American Council on Exercise. You can focus on toning your butt and losing overall weight for a smaller, tighter backside. Lower body exercises that lift and tone your glutes, such as squats, lunges and pliés, give you a leaner appearance. Eating a healthy, low-fat diet will help you lose weight in your buttocks, as well as your whole body.
Shoulder Bridge with Kick
Step 1
Lie on your back with your feet flat on the floor, knees bent and arms next to your sides, palms down. Relax your shoulders, neck and head and engage your abdominals by pulling your belly button into your back.
Step 2
Lift your toes and press your heels into the floor gently as you lift your hips off the floor. Tighten your hips, stomach, back and pelvic muscles, and glutes when your hips are in alignment with your knees.
Step 3
Hold this position and lift your right foot off the floor. Extend your right leg straight out from the knee. Keep your leg in alignment with your hips.
Step 4
Push your weight into the floor with your left foot. Hold this position for 30 seconds to one minute.
Step 5
Release your right foot back to the floor, then lower your hips to the floor. Inhale and push your hips back up. Repeat the entire sequence on your left leg. Do three to five complete repetitions.
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