Along with abs, the buttocks can be a problem fat area, even for men. Losing flab on the backside improves appearance, make clothes fit better, and reduces your risk of fat-related ailments, such as heart disease. Diet and exercise reduces the fat all over the body and firms the gluteal muscles.
Step 1
Stop fat build-up by eating a healthy diet. For each pound of butt flab you want to get rid of, you need to reduce or burn 3,500 calories. Eat the right portions of healthy food such as lean protein, whole grains, low-fat dairy, and fruits and vegetables. The U.S. Department of Agriculture's 2010 Dietary Guidelines for Americans recommends that men need 2,000 to 3,000 calories a day. You can eat less, but Medline Plus warns that men should not consume less than 1,500 calories a day.
Step 2
Get your heart rate up for 30 minutes at least five days a week, recommends the American Heart Association. Cardiovascular exercise burns fat to reduce the flab. Include exercises that also targets the glutes such as running, hiking and stair climbing.
Step 3
Perform squats and lunges. Squats and lunges are two of the best ways to firm a flabby butt, according to the American Council on Exercise. Perform a basic squat by standing with your feet slightly more than hip-width distance apart. Shift your weight on to your heels as you bend at the knees and push your hips back. Lower until your thighs are parallel to the floor, and then return to the start position. During the squat, keep your abs engaged, chest lifted and knees behind the toes. Increase resistance by holding dumbbells or a barbell or use resistance bands.
Step 4
Do butt lifts. If you have difficulty doing squats or lunges because of bad knees, butt lifts will tighten the glutes without straining the knees. Perform butt lifts by laying on the floor with your knees bent and feet flat. Lift your butt off the floor by squeezing your glute muscles and return to the start position. You can hold yourself in the up position for an isometric exercise. Add resistance by holding a dumbbell or barbell over your hips. For additional glute and core challenge, do the move with your feet on a stability ball.
Things You'll Need
- Dumbbells, barbell or resistance band
- Stability ball
References
- U.S. Department of Agriculture: Dietary Guidelines for Americans, 2010, Chapter 2 Balancing Calories to Manage Weight
- MedlinePlus: Tips for Losing Weight
- American Heart Association: Physical Activity Improves Quality of Life
- American Council on Exercise: American Council on Exercise (ACE) Certified Professionals Say Do More Squats, Lunges
- American Council on Exercise: Bodyweight Squat
- BodyBuilding.com: Butt Lift (Bridge)
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