Known by names like booty, dairy aire, glutes and bum, the butt can cause a person to become self conscious when it becomes enlarged. To lose weight in this area, you need to address your body as a whole and put a specific emphasis on your back side. This takes dietary discipline and key exercises.
Step 1
Rid your diet of all the junk food, fast food, deep fried foods, processed foods and refined foods. Eat high nutrient foods instead like fruits, vegetables, lean meats, beans and whole grains.
Step 2
Cut back on the portion sizes and eat six meals a day to boost your metabolism. Have your meals contain a balance of protein and high-fiber carbohydrates. Eat a bowl of oat bran cereal with low-fat milk for breakfast. Whip up a turkey breast sandwich on whole wheat bread for an afternoon meal. Prepare baked salmon with steamed broccoli and brown rice for dinner.
Step 3
Attend stationary cycling classes three days a week to get a good butt workout and to burn calories. If you cannot attend classes, then just cycle for 60 minutes three times a week. Start at a light intensity for 5 to 10 minutes, then alternate high and moderate intensities for 45 minutes. Go fast for 30 seconds, slow down for 60 seconds. Turn the resistance up and stand for 2 minutes, then pedal with moderate resistance for 60 seconds. Alternate intervals any way you want. Finish with a light intensity cool-down for 5 to 10 minutes.
Step 4
Perform squats. Stand with your feet shoulder-width apart and hold dumbbells in your hands. Squat down until your thighs are parallel to the ground, then stand back up. Make sure your knees stay in line with your ankles when you squat down. Perform 12 to 15 reps.
Step 5
Perform step-ups on a bench. Stand behind the bench with your feet together and dumbbells in your hands. Place your right foot on the bench and keep your left foot on the floor. Apply pressure into your right foot and lift your body up in the air. Keep your left leg straight behind your body. Step back down on your left foot, do 12 to 15 reps and switch sides.
Step 6
Perform alternating lunges. Stand with your feet together and hold dumbbells in your hands. Step forward with your left foot and bend your knee 90 degrees. Bend your back knee simultaneously until it is an inch above the ground. Stand back up and bring your feet together. Step ahead with your right foot and lunge again. Do 12 to 15 reps with each leg.
Step 7
Lie on your hands and knees to do a glute kickback. Place your hands on the ground straight down from your shoulders and your knees straight down from your hips. Lift your right leg and maintain a bent knee as you push your foot up towards the ceiling. Squeeze your glutes and lower your leg back down. Do 12 to 15 reps and switch legs.
Step 8
Perform three to four sets of the butt exercises and do them three times a week on alternating days. Take 30 to 45 second rest periods in between each set to keep your heart rate elevated.
Things You'll Need
- Spin bike
- Bench
- Dumbbells
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