A sculpted, firm backside is the goal of many who seek to improve their appearance. Strong, lean buttocks are also a sign of health. Carrying too much fat increases your risk of heart disease and diabetes. Reducing fat in the buttocks requires lifestyle changes, including a healthy diet and exercise.
Reduce calorie consumption to prevent gaining more fat. To lose 1 lb. of fat, you need to reduce or burn 3,500 calories. Cut out junk food and monitor portion sizes. Don't restrict your diet too much or you may slow your metabolism. Medline Plus warns that women shouldn't eat less than 1,200 calories a day. Men shouldn't eat fewer than 1,500 calories.
Burn fat with regular cardiovascular exercise. The American Heart Association recommends at least 30 minutes of exercise five days a week to burn fat and improve heart health. Running, hiking and stair climbing burn calories, as well as firm up the buttocks. But you can perform any exercise that you enjoy and gets your heart rate up to burn fat in the backside.
Perform butt lifts. Butt lifts are ideal for beginners or people who have bad knees and can't do squats or lunges. Lay on your back with your knees bent and feet flat on the floor. Squeeze your glutes to lift your buttocks off the floor. Release to return to the start position. Perform two sets of 12 to 15 repetitions. To increase resistance, hold a dumbbell, barbell or body bar over your hips.
Perform reverse extensions on a stability ball. Like butt lifts, reverse extensions target the butt muscles without putting stress on the knees. Lay face down on the ball with your hands and feet on the floor. Shift your weight so that it's supported by your hands. Squeeze your glutes to lift your legs until they are parallel to the floor. Hold your legs together through the range of motion. Lower to the start position repeating two sets of 12 to 15 reps.
Do squats. The American Council on Exercise reports that squats, along with lunges are the best exercise for firming up the buttocks. Stand with your feet slightly wider than your hips. Bend at the knees, pushing your hips back as if you're going to sit down. Your head and chest are lifted and your knees stay behind your toes. Return to the start position and repeat two sets of 12 to 15 reps. Add more resistance by holding dumbbells, a barbell or body bar, or using resistance bands.
Take the stairs. Instead of using the elevator or escalator -- always use the stairs to burn fat and tighten the glutes.
- American Heart Association: Physical Activity Improves Quality of Life
- American Council on Exercise: Glute Bridge
- American Council on Exercise: Stability Ball Reverse Extensions
- American Council on Exercise: American Council on Exercise (ACE) Certified Professionals Say Do More Squats, Lunges
- ExRx.net: Barbell Squat