As you gain weight, you may notice that a large amount of body fat accumulates around your buttocks. Many people who gain weight experience this, and there are several methods of combating this problem. You may choose to join a fitness facility in an effort to battle your bulging buttocks, but you also can fight buttocks fat by using several methods at home.
Proper Diet
The foods you consume play a large role in the amount of fat on your body. Consuming foods high in saturated fat and calories will quickly result in weight gain if you are not exercising to burn these calories. At every meal, consume lean protein, complex carbohydrates and minimal fat. An ideal lunch or dinner might include a baked chicken breast, a sweet potato and green beans. For breakfast, try scrambled egg whites, whole wheat toast and a side of fresh fruit. Cook with olive oil or another cooking oil low in saturated fat. Snack on low-fat, low-calorie snacks, such as low-fat yogurt, carrot sticks or apple slices to keep you full between meals.
Aerobic Exercise
If you own a treadmill, stair climber, stationary bike, or other home aerobic exercise machine, use this piece of equipment for at least 30 minutes a day, five days a week. However, if you do not own any of these pieces of equipment, you can walk, jog, run or ride a bicycle around your neighborhood. Jog up and down stairs inside or outside your home for 30 minutes. Another option is jogging in place or jumping rope in your living room while watching television.
Step Aerobics
Step aerobics is a form of aerobic exercise that gives you the benefit of an overall aerobic workout while targeting muscles in your hamstrings, quadriceps and buttocks. Although fitness facilities may offer a step aerobic class, you can mimic the same moves in your home. Using a step inside or outside your home or an aerobic step, lift your right foot and place it on the step and lift your body and left foot onto the step. Place your right foot back onto the floor and follow with your left foot. Continue doing this at a steady, rhythmic pace for 30 minutes. Perform this exercise along with or in place of your aerobic exercise routine five days a week.
Buttocks Strength Training
Along with aerobic exercise, implement a strength training routine for your buttocks every other day to help tighten and tone those muscles. Perform three sets of 10 repetitions of squats and lunges while holding a dumbbell in each hand. Then move on to supermans, mountain climbs and leg raises. Perform three sets of 10 supermans, mountain climb for three one-minute intervals and perform three sets of 15 leg raises with each leg.
Member Comments