Having a fabulous booty is the goal of many, and with the right diet and exercise plan, you can lose weight in your butt while also toning and lifting it. Having a toned butt will not only look great in your tight jeans or short shorts, but it will also help you to run faster and farther and keep you stable during those tricky balancing moves in yoga class.
Step 1
Watch what you eat. Most people's excess weight problems are due to the type and amount of food that they have eaten; the same theory goes for losing the weight. Reducing your calories through choosing the right foods and portion sizes will help you to burn fat and slim down. Foods, such as lean proteins, whole-grain breads, oatmeal, olive oil, fruits and vegetables, are more satisfying and contain fewer calories than doughnuts, pizza or french fries. Additionally, drink at least eight to 10 glasses of water per day. Staying hydrated will help your metabolism, regulate your digestion and help with muscle recovery after a workout. Changing your diet will also provide you with more energy, enhance your mood and ward off dangerous medical conditions.
Step 2
Lift your butt through exercises that target and tone the glutes. The reverse lunge will shape your butt while also strengthening your quadriceps and hamstrings. Stand with your feet together, facing forward. Step your right foot back about 2 to 3 feet. Lower your right knee until it is right above the floor. At the same time, bend your left knee until your thigh is parallel to the floor, while making sure that your knee does not extend beyond your left foot. Push through your feet to return to standing position. Repeat on the other side for one round. Complete a total of two to three sets of 10 rounds.
Step 3
Kick back to lift your butt. Kick backs are effective at building and toning your muscles while also lifting your butt. Stand facing a wall or the back of a chair. Place your left hand on the wall or chair for stability. Lift your right leg behind you until it is at hip-height. Lower the right leg about 6 inches, and then raise it back up, keeping your glute muscles engaged the entire time. That is one repetition. Complete 15 reps and then switch sides. Do a total of two to three sets.
Things You'll Need
- Water
- Whole-grain bread
- Lean protein
- Oatmeal
- Fruit
- Vegetables
- Olive oil
- Wall
- Chair
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