The buttocks are a common problem spot for weight gain. If you struggle with a "bubble butt," it's possible to tighten your glute muscles. Cardiovascular activity and strength training help to burn fat and tone the buttocks muscles. It's also important to eat a low-calorie diet to promote fat loss.
Fat Burning
You can't spot-reduce a bubble butt. However, you can burn fat all over, including your backside. A safe fat-loss goal is 1 to 2 lbs. weekly. Since 1 lb. of fat contains 3500 calories, you need a deficit of or a burning of 500 calories daily for each pound of fat you want to lose. For example, lose 1 lb. of fat weekly by burning 500 calories a day.
Strength Training
Create a firmer backside with strength-training exercises for the buttocks. Toe taps are an effective exercise for toning a bubble butt. Start out lying down on your exercise mat. Lift both feet so your knees are positioned at a 90-degree angle. Thighs are perpendicular to the floor. Slowly tap your right toes to the floor. Then tap your left toes to the floor. Continue alternating toe taps for one minute.
Another effective exercise for tightening buttocks muscles is the dumbbell squat. Stand with feet shoulder-width apart. Hold 5- to 8-lb. dumbbells in your hands. The dumbbells are positioned next to your thighs. Sit into a squat position, keeping your weight on your heels. Squeeze your buttocks as you return to your starting position. Do 15 to 20 repetitions.
Circuit Training
Combine cardio and buttocks-toning exercises with a circuit-training approach. With this approach, you burn 30 percent more calories than regular strength-training sessions, according to "Fitness" magazine. Start out with a toning exercise, like toe taps. Then alternate to a cardio activity such as jogging, jumping rope or jumping jacks. Switch to a new buttocks-toning exercise and back to your intense cardio activity again. Repeat this pattern for your entire workout session.
Exercise Frequency
Losing a bubble butt requires at least 150 minutes of cardio activity weekly. You also need a minimum of two toning sessions a week. Each buttocks-toning session should last about 20 to 30 minutes. Discuss your fat-loss goals with your doctor to set healthy expectations.
References
- "Fitness"; Our Top 10 Exercises to Tone Your Butt; Lexi Walters
- MayoClinic.com; Exercise for Weight Loss: Calories Burned in 1 Hour; December 2009
- MedlinePlus; Tips for Losing Weight; October 2009
- Centers for Disease Control and Prevention; Physical Activity for Everyone; March 2011
- "Fitness"; Circuit Training Workout: Burn 30 Percent More Calories; Liz Neporent
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