Many people find losing weight from the buttocks to be a challenge. This is especially true in women, who often hold fat in the butt, hips and thighs. When working out, many people perform exercises that are targeted only for the butt and see no results. Attacking the problem from multiple angles creates a more realistic approach. Losing the fat from your butt requires strength training, cardio exercises and changes to your diet.
Single Leg Front Raises
This exercise works your butt, stretches your thighs and requires the use of dumbbells. Hold one dumbbell in each hand and stand straight, positioning your feet about hip-width apart. Bend your right leg and lift it 3 inches from the floor. Stretch out both of your arms at your chest with your palms facing the ground. Lift your left arm over your head. Hold the position for three seconds before returning your arm to chest level. Alternate arms until you have performed four repetitions on each arm. Switch legs and do another four repetitions on each arm.
Downward Facing Dog
Kneel on the floor with your feet together behind you. Place your hands on the floor about shoulder-width apart with your palms flat on the floor and your fingers facing forward. Lift your body into a push-up position and position your hands directly underneath your shoulders. Contract your abdominal muscles to stiffen your torso. Breathe out and push your hips back and up to shift your weight backwards. Keep your head and spine aligned while slowly positioning your head between your shoulders while you move backwards. Continue this movement until your body is in the form of an upside down V. Hold the position for five seconds. Breathe in and slowly move your body back to the original push-up position. Repeat for a total of 10 to 15 repetitions.
Tree Twist
The tree twist exercise requires the use of a chair. Position your body a couple of feet behind a chair. Place your feet together, stand on your tiptoes and place your hand on the top of the chair. Slightly hinge forward from your waist while keeping your back flat. Bend your left knee and lift it in front of your body to about hip level and rest it on your right knee. Hold the position for 10 seconds. Slowly return to the starting position. Perform 10 repetitions with each leg.
Roundhouse A
This exercise targets your butt along with your abs, thighs and hips. Position yourself on all fours with your knees underneath your hips and your hands underneath your shoulders. Maintain a completely still upper body, bend your right knee and slowly lift it up to hip level. Perform 10 repetitions with each leg.
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