Cardio activity will shed fat all over your body, including your butt. When your body burns more calories than it needs daily, it's forced to tap into fat reserves. The result is a slimmer butt. The best cardio activity is an exercise that you enjoy and that burns a high amount of calories.
Sports
If you enjoy sports, burn backside fat with your favorite activities. Playing a game of basketball burns 584 calories an hour for a 160-lb. person, according to MayoClinic.com. Volleyball is another option, burning about 292 calories an hour. And, since basketball and volleyball involve jumping, you'll burn fat and tone your buttocks muscles.
Cross-country skiing is another option. It burns about 511 calories an hour. And, it uses your leg and glute muscles, creating a leaner backside. Discuss an appropriate activity level with your doctor.
Water Activities
If you're just starting out, try a water aerobics class to burn backside fat. This type of class burns about 292 calories an hour for a 160-lb. person, notes MayoClinic.com. As you get stronger, try swimming laps, which burns 511 calories an hour. You can also try glute-toning exercises in the water, like wall squats. Start out standing in shallow water against the wall of the pool. Lower your body into a squat position, keeping your weight on the heels and knees behind the ankles. Hold the contraction for 30 to 60 seconds. Release and return to your starting position.
Vigorous Activity
Vigorous activity helps you burn calories the quickest, resulting in faster fat loss. Jogging is a vigorous activity, burning about 584 calories an hour. Rollerblading is another option -- it burns 913 calories an hour for a 160-lb. person. Tae kwon do and jumping rope burn more than 700 calories an hour. If you're not sure if an activity is vigorous, pay attention to your ability to talk. During vigorous activity you can't say more than a few words without taking a break. During moderate activity, you can have a conversation.
Interval Training
If you want to lose backside fat but vigorous cardio is too challenging, use interval training. Interval training allows you to alternate moderate cardio activity with vigorous activity. For example, you might start out walking. After a few minutes, increase your speed to jogging for a few minutes. Rotate between the two activities to burn butt fat.
References
- Weight-Control Information Network; Overweight and Obesity Statistics; February 2010
- MedlinePlus; Tips for Losing Weight; October 2009
- MayoClinic.com; Interval Training: Calorie it Boost your Calorie-Burning Power?; February 2010
- MayoClinic.com; Exercise for Weight Loss; Calories Burned in 1 Hour; December 2009
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