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Exercises to Make the Butt Smaller

author image Ashley Farley
Ashley Farley has been a certified personal trainer since 2008. She is also a writer specializing in healthy living, fitness and nutrition topics. Farley has an Associate of Science in mental health services from the Community College of the Air Force and is pursuing her B.A. in English at Wright State University.
Exercises to Make the Butt Smaller
Young adult woman jogging


The butt is made up of the glutes (muscles) and adipose tissue (fat). Exercises to make the butt smaller include fat-burning aerobic activity and toning exercises for your glutes.


Running is a popular aerobic activity that engages your entire body, burns major calories and strengthens your glutes. According to Run Addicts, running burns more calories than most physical activities. When your body burns 3,500 calories, you lose 1 lb. of body fat. Because fat tends to accumulate in the butt, you will see your butt getting smaller over time.

Over time, your glutes will adapt to running and may not respond as much as they previously did. To continually see results from running, you need to keep your body challenged. Add variety to your running workouts to avoid this plateau. Try running on an incline outside or on a treadmill. Running uphill or on an incline treadmill engages the butt muscles more than running on a flat, even surface. Another option is to perform interval training with running. To do this, alternate periods of jogging and sprinting.


The squat is by far the best butt sculpting exercise because it engages the large muscles of the lower body, including the various muscles of the butt. Performing a body weight squat looks much like the act of sitting down. Start by standing upright with your feet hip-width apart and your back straight. During the exercise, keep your knees over your ankles, your back straight and allow your weight to shift back onto your heels. Slowly bend your knees to squat downward as far as you can or until your upper legs are parallel to the floor. Hold this lowered position for one second and return to the standing position.

Glute Kickbacks

To complete glute kickbacks, start on your hands and knees on a padded surface. Keep your back flat while tightening your stomach muscles to support your spine. While keeping your leg bent at a 90-degree angle, lift it 3 to 6 inches from the floor. Press your leg upward until your thigh is parallel to the ground. Lower back down until your leg is 3 to 6 inches from the ground again and repeat. To maximize the toning of your butt muscles, focus on squeezing your glutes each time you press your foot upward toward the ceiling. Perform the same number of repetitions on the opposite leg as well.

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