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Butt Dimples Exercise

author image Tara Thackeray
Based in Boulder City, Nev., Tara Thackeray began writing in 2008 for a national law review website. Her work has been published on the BARBRI website and she also contributes humorous articles on her blog. Thackeray holds a Bachelor of Arts in communication from Arizona State University.
Butt Dimples Exercise
A young woman doing warm up exercises on a field. Photo Credit Wendy Hope/Stockbyte/Getty Images

The normal layer of padding that most women have on their bodies contributes to the formation of fat deposits called cellulite. It does not discriminate; even slender women can have cellulite. Many women have cellulite on their buttocks, hence the name "butt dimples." One of the best ways to minimize the appearance of butt dimples is exercise.


The University of Maryland Medical Center identifies the fat deposits that develop underneath the surface of the skin as cellulite, also known as butt dimples. Women develop this condition more often than men because of the breakdown of their connective tissues, which allows the fat to bulge and form dimples. Butt dimples normally begin to appear after puberty, and may create a visible roughness in the skin referred to as "cottage cheese" or "orange peel."

Aerobic Exercise

Poor circulation is one factor in the formation of butt dimples The best butt dimple-reducing exercises are aerobics, such as swimming, walking and jogging. These exercises improve blood circulation while burning your body's stored fat reserves. They also tighten your muscles while reducing the amount of fat in your body, including your butt, which also diminishes the look of butt dimples.


Squat exercises focus on the legs and buttocks. Begin with your legs shoulder-width apart, turning the front of your feet out and aligning your head and spine in a straight line. Next, bend your knees and move your rear end toward the ground until your legs are parallel to the floor. At this angle, pause and tighten your butt muscles. Then slowly rise while keeping your muscles tight.


Lunges focus on building the muscles in the butt and thighs. When performing a lunge, never allow your knee to extend past the toe. Begin the exercise with your feet together. Next, step forward with one leg into a lunging position. When your knee is bent, your thigh should never drop lower than a 90-degree angle. Then, with your forward leg, push back and up to a standing position with your heels together.

Donkey Kick

The donkey kick fights butt dimples by toning the muscles in your butt, which creates a smoother appearance. This exercise is performed while you're on your hands and knees. While on both hands and one knee, kick the other leg back and up, keeping your knee bent at a 90-degree angle during the entire movement. Bring your leg back to the floor and repeat for as many repetitions as possible. Change legs and continue the exercise on the other side.


Always consult your doctor before beginning an exercise program. He may have recommendations regarding your preexisting medical conditions and identify specific problems that may restrict your ability to perform certain exercises. He can also refer you to a physical therapist, if necessary, to help you plan an exercise program.

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