The goal of many women, and even men, is to lose weight in the butt area and tighten it up. This can be achieved by making some changes to your diet and partaking in exercise. Being that spot reduction is not possible, you have to keep in mind that your whole body needs to be focused on. But you also have to do some specific butt exercises to create tone and build muscle that is metabolically active.
Step 1
Modify your diet. The foods you eat have a major impact on the size of your butt. Avoid fast food, deep fried foods, pastries, doughnuts, cookies, chips and high-fat dairy products. Fill up on nutrient-dense foods like fruits, vegetables, lean meats, low-fat dairy products, whole grains, fish and beans.
Step 2
Cut back on your overall calories. Calorie restriction is pivotal for weight loss to occur. Reduce your daily intake by 500 calories to lose a pound of weight a week. To lose two lbs., reduce your intake by 1,000 calories a day. This will cause weight loss over your whole body, including your butt.
Step 3
Drink water. Beverages that are high in calories can cause weight gain. Eliminate the soda, sweetened teas, mocha lattes, processed fruit drinks and alcoholic beverages from your diet. Drink nothing but water as it has no calories and it can help keep you hydrated.
Step 4
Perform squats with sidekicks. Stand with your feet shoulder width apart. Bend your knees and lower your body until your thighs are parallel to the ground. Stand back up and kick your right leg out to the side. Place it back down and squat again. Come up and kick your left leg out to the side. Do eight to ten sidekicks per leg, which comes out to 16 to 20 squats. Do three to four sets.
Step 5
Lunge from one side of the room to the other. Step forward with your left leg and bend your knee 90 degrees when your foot touches down. Your right knee should be just above the ground. Stand back up, step forward with your right leg, and repeat the same process. Walk for 12 to 15 steps, rest, and repeat walking back and forth three to four times.
Step 6
Do chair exercise. Stand behind the chair with your feet together. Step up with your right foot, then your left foot. Place your right foot back down, then your left foot back down. Do 12 to 15 step-ups, leading with your right foot, then do 12 to 15 step-ups, leading with your left foot. Perform three to four sets.
Step 7
Kick your leg up in the air. Come onto all fours with your hands directly under your shoulders and your knees directly under your hips. Lift your right leg off the ground, with your knee bent 90 degrees. Kick your leg up in the air like you are trying to place the bottom of your foot on the ceiling. While maintaining a bent knee, lower your leg and bring it in towards your chest. Repeat the movement 12 to 15 times, change sides, and do three to four sets.
Step 8
Perform cardio for 30 to 45 minutes. Cardiovascular exercise involves the large muscle groups working in a repetitive motion. This type of exercise can burn a lot of calories and cause you to lose weight in your butt. Running, swimming, spinning, stair climbing, elliptical training and rowing are all effective forms of cardio.
Step 9
Stick with the program. In order to see results, you need to be disciplined and stay on course. Do your cardio three times a week on alternating days and do your weight training exercises in order three days a week on the other alternating days.
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