How to Get Rid of a Fat Pad on Top of the Butt

If your butt has too much jiggle for your liking, healthy lifestyle changes can whip it into shape. Just like how you can't control where fat settles in your body, you can't control where you lose it from. Focus on losing total body fat in order to reduce the fat on top of your tush.

A woman is training her butt muscles. (Image: ElNariz/iStock/Getty Images)

Keep Track of Calories

Weight loss requires that you create a caloric deficit; you must burn more calories than you consume every day. The Centers for Disease Control and Prevention recommends losing weight at a gradual rate of one to two pounds per week. To achieve this, you must create a daily deficit of 500 to 1,000 calories by eating a sensible reduced-calorie diet and performing regular exercise. Make lifestyle changes that you can easily maintain in the long run to prevent gaining the weight back.

Feel the Burn

Doing 150 to 300 minutes of moderate cardio exercise per week develops your cardiovascular system and helps you burn calories. Consider climbing stairs, running uphill, pedaling forward and backward on an elliptical machine or bicycling. These exercises engage your lower body, including your glutes, hamstrings, quadriceps and calves. To optimize caloric burn and add variety to your routine, incorporate frequent high-intensity intervals -- speed up to a vigorous pace for two minutes before returning to a moderate, easy-to-maintain pace.

Firm Your Buttocks

Perform strength training on at least two days of the week. In addition to your arms, legs, abs, shoulders, chest and back, also target your buttocks. The muscle tissue you gain promotes caloric burn and adds definition. A study by the American Council on Exercise showed that exercises, such as four-way and quadruped hip extensions, lunges, single-leg squats and step-ups, most effectively target the glutes. ACE recommends working your glutes for about 15 minutes by doing eight to 12 repetitions and two to three sets per exercise.

Circuit Training for Variety

Circuit training burns calories while building muscle -- and can keep your workouts challenging and interesting. A circuit that targets your buttocks can include eight to 10 cardio and strength training stations. Your goal is to do the exercises with minimal rest in between sets. For instance, do one set of dumbbell lunges, followed by one minute of jumping rope. Then do one set of dumbbell squats and one set of four-way hip extensions, followed by one minute of climbing stairs. After this, perform a set of step-ups and quadruped hip extensions, followed by a one-minute jog. Work your way up to doing the entire circuit two to three times.

Changing Your Diet

When it comes to your diet, you don't have to deprive yourself or drastically cut calories; making smart choices goes a long way. For instance, instead of alcohol and sugary soda, drink water. Replace chips, cookies and candy with veggies and plenty of fruits. Consume smaller portions and find different ways to keep yourself busy to prevent eating out of boredom or habit. If you're consistently snacking in front of the television, for example, play music and dance around instead. Lean protein, veggies, fruits, whole grains and low-fat or fat-free dairy should make up the majority of your diet.

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