If you struggle with fat in the buttocks area, a physical activity plan and strength-training routine will help melt away the fat. Aerobic activity burns extra calories, causing your body to tap into fat reserves. When this happens, buttocks fat is reduced. Strengthening moves tone the backside, allowing your muscles to feel firmer. Regular physical activity also has other benefits, such as better sleep, increased energy and lower risk for chronic disease.
Buttocks Burning Cardio
Losing buttocks weight requires getting at least 30 minutes of physical activity daily. Burn fat more quickly by selecting activities that tone the backside and burn fat. For example, jogging at 5 mph burns 584 calories an hour for a 160-lb. person and tones the buttocks muscles. As your body gets stronger, boost your activity level and start running, which burns 986 calories during a 60-minute session. The stair treadmill is another option, burning 657 calories an hour.
Jumping Lunges
Jumping lunges are an effective way to tone the buttocks and burn calories. Stand with your feet together and slowly lunge forward with your left leg. Jump and switch to your right leg in the air and continue the lunge. Alternate lunges for 60 seconds. Keep your knee bent at 90 degrees when completing the lunge. Also, make sure the knee doesn't extend over the ankle.
Sun Salutations
Start out in a standing position distributing your weight on both feet. Breathe slowly. Stretch your arms to your side and than overhead. As you breathe out, bend down to the floor. Fingertips stay on the floor, your spine is extended and your head is slightly lifted. Exhale and extend your feet behind your body into a plank pose. Wrists are flat on the floor and feet about the width of your shoulders apart. Lengthen the body through the spine.
Bring your knees to the floor and extend your chest forward. Open up the collarbone and engage your legs. Move your body into downward-facing dog pose, which requires you to push your hands down as you extend your hips upward. Exhale for five breaths. Inhale and return to your start position. Reach your arms out to the sides and draw your arms overhead. Complete two to three repetitions of this movement starting out. As your body gets stronger, work up to sets of five, Yoga Journal recommends.
Squats with Dumbbells
Squats are a quick way to burn fat and tone buttocks muscles. You need a set of 8 lb. to 10 lb. dumbbells for this exercise. Start in a standing position, feet about hip width apart. Hold the dumbbells to your side. Slowly squat down, keeping your knees behind the ankles. Picture yourself sitting in a chair to get the right movement. Squeeze the buttocks muscles as you return to starting position. Repeat this movement 15 to 20 times. Another option for this exercise is not using the weights, jumping into a squat position.
References
- MayoClinic.com: Exercise for Weight Loss
- Fitness: Our Top 10 Exercises to Tone your Butt
- Mayo Clinic: Exercise: 7 Benefits of Regular Physical Activity
- Centers for Disease Control and Prevention: How Much Physical Activity do you Need?
- MayoClinic.com: Strength Training: Get Stronger, Leaner and Healthier
- The Yoga Journal: How to Salute the Sun
Member Comments