If you have cellulite in your buttocks, it is highly likely that you want to exercise this excess, dimpled fat away. According to ACE Fitness, genetics, age and physical activity all play an integral role in determining how much cellulite you have and how pronounced it may appear. Since cellulite is simply fat, you can use aerobic and strength training exercises to reduce cellulite and tone the muscles in your rear.
High Intensity Interval Training
High intensity interval training, or HIIT, allows you to complete your cardiovascular exercise in just 15 to 20 minutes while burning a large number of calories. HIIT twill shape the butt muscles, reduce overall body fat content and reduce the appearance of the cellulite. To perform HIIT select a cardio activity, such as running or jumping rope. Body Building recommends completing a five-minute warm-up at a slower pace of your chosen activity followed by a minute of stretching before starting HIIT. Start at a pace that uses about 30 to 40 percent of your energy and maintain this pace for one minute followed by a 20-second session of high intensity. During the 20 seconds of high intensity, you should be using 90 to 95 percent of your energy and pushing yourself. Alternate these moderate and high intensity intervals for 15 to 20 minutes.
HIIT is a very demanding yet rewarding form of cardio exercise. Start out performing HIIT every other day for at least five to 10 minutes if you can not complete 15 minutes right away. Add a minute to your HIIT sessions every subsequent week and build up to a session of 15 to 20 minutes. Once you can complete 15-minute sessions, add more days of HIIT to your weekly schedule. The ultimate goal should be to perform HIIT at least four to five days per week.
Glute Kickbacks
The glute kickback is a great isolation exercise for the buttocks. You will need an exercise mat, towel or other padded surface to protect your knees during this exercise. Start on your hands and knees with your back straight. Keep your abs (stomach) muscles tightened to support your spine during this activity. Remember to also keep your legs bent in a 90-degree angle throughout the entire movement. Lift your right leg about 3 to 6 inches off the floor, press your heel upward towards the ceiling until your thigh is parallel with the ground, return to the starting position ( 3 to 6 inches from the floor) and repeat. Complete the exercise on your left leg and do the same number of repetitions you did on your right leg. Focus on your buttocks when you press your leg upwards and squeeze your glutes (butt muscles) for added toning.
Lunges
Lunges can be completed with or with free weights in your hands. Adding free weights requires knowledge of the movement, comfort with added weight and a sense of balance. Stand upright with your feet together and your knees slightly bent. Step about 2 to 4 feet forward with your left leg, bend your knees and allow your body to sink straight down into a lunge. At the bottom of the movement both of your legs should create a 90-degree angle; if you can not lower your body this far go as low as you comfortably can. Raise back upward, push off with your left leg and return to the starting position. Repeat on the opposite leg.
Squats
Squats are hands down one of the best buttocks exercises around. Squats require no additional equipment but you can incorporate free weights if you desire to increase your workload. To complete a standard squat, stand with your feet about shoulder-width apart and your back straight. Flex your abs to support your back and keep your head level. Bend your knees to lower your body and squat down just like you would if you were sitting into a chair. Go as low as you can but stop once your upper legs are parallel to the floor, hold for one second an slowly return to the standing position. Be sure to keep your body weight resting mostly on the backs of your feet to avoid; this stops your knee from extending over your toe which can lead to injury. If you wish to hold free weights, hold one in each hand at your side, place a dumbbell on each shoulder and hold on with your hands or hold a barbell across your shoulders behind your neck.
Try moving your feet closer and further apart to add variety to your squats. A great way to keep your squats challenging is to perform mini-squats. Sink down into the lowest part of a squat and lift your body only halfway back up. Pulse up and down in this lowered position more quickly to complete the mini squat.
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