Butt Exercises To Reduce Size

Butt exercises do reduce the size of the muscle, but the calorie expenditure while doing those exercise help reduce body fat in the long run. Also, muscles are your body's fat-burning factories; therefore, the more lean mass you have, the higher fat-burning potential you have. Rather than isolating the buttocks, do full body exercises that help you build lean muscles and burn calories in less time.

Free Weight Deep Squats

This exercise trains your entire lower extremities and your trunk for stabilization and strength. You can use any type of free weight--dumbbells, kettlebells, sandbag, medicine ball--to provide additional resistance. Be sure to hold them close to your center of your body.
Lower your buttocks to the ground as low as you can with your knees and toes pointing forward. Maintain a tall spine throughout the exercise. Do not lift your heels up or hunch forward. Lift yourself up to a standing position using your buttocks, legs and core, while keeping a tall posture.
Do 12 to 15 reps for two to three sets. If you can do more than 15 with little difficulty, increase the weight. If you cannot do more than 12, use less weight. This concept applies to all exercises.

Box Jumps

Box jumping requires you to use your hips and legs to generate force when jumping up and to absorb energy when you jump down and land while stabilizing your trunk and spine to prevent jarring.
Stack a set of aerobic steps to about as high as your knee. Jump on top of the step with both feet and land on the box. Pause for a second, and jump down near the step. You should swing your arms during the jumping and landing for balance and gain momentum. Bend your knees when you land, and keep your knees and toes pointing forward. Keep your spine neutral at all times.
Do eight to 12 jumps for three to four sets. If you can do more than 12 jumps without difficulty, stack the steps higher or increase your speed. Otherwise, lower the steps if you are having difficulty doing eight. You can also use picnic tables, plyo-boxes, and any sturdy platforms to do this exercise.

Kettlebell Deadlifts

The deadlift is a butt exercise that requires you to use your hips to lift a dead weight off the ground with your hand.
Stand with feet shoulder-width apart, with your toes pointing forward. Place a kettlebell between your legs on the ground. Bend forward at your hips with your knees slightly bent. Grip firmly with your right hand. Put your left hand on your lower back to make sure that it does not flex excessively. Stand straight up while bracing your trunk. Push your buttocks forward to help you lift the weight off the ground. Hold for one second, and lower the weight to the ground. Do six to eight reps per hand.