Are you aiming to look good from behind? Is there a little too much padding in your jeans? Is your bottom taking up too much room on the couch? What you need are effective exercises to tone down your butt fat. The buttocks are in an easily targeted area, and there are plenty of things that you can do to lose your butt fat fast.
First of all, you can't expect to lose butt fat, or fat anywhere on the body for that matter, if you don't reduce your calorie intake and get more exercise. Fat burning requires eating properly and engaging in physical activity. Cardiovascular exercise is highly effective in fat burning, in particular. Make sure that you are doing both of these things for maximum fat loss results.
Bike-riding is one of the most effective fat loss exercises there is. Riding a bike will not only target your buttocks area, but will help to tone your legs, thighs, and abdominal muscles. Bike-riding is also a wonderfully effective cardiovascular workout as well. It is a strength training and cardio workout all in one! Your backside will whip into shape with a few rides per week.
You can also do step up exercises. Purchase and aerobic step, or use the steps at home! Take the stairs more often, going up, and your will begin to tone your buttocks area. There are many aerobic workouts that use the aerobic step, and this activity really targets those gluteus muscles. Climbing steps, or using an aerobic step is also a very good cardiovascular activity. Stepping slowly will intensify the workout, and make it a more focused strength training exercise.
Another fun way to target that butt fat is kickboxing. You can take a class at the local gym, or you can buy a kickboxing video to workout to. Kickboxing can burn fat in your target area, and get your heart pumping. It is a fun and creative way to burn fat off of your buttocks. It is also beneficial from a self-defense standpoint. You might need some self -defense training to fight of the attention you will get from developing such a shapely bottom! Kickboxing can improve your coordination and balance, as well as increase your metabolism.
One simple exercise that you can do anytime from home is step lunges. Stand with your feet hips' width apart. Take one large step forward with your left leg, bending your left knee while your right knee lowers towards the floor. Push off of your left foot and return to the starting position. Repeat with your right foot. You can do this while watching television, or while listening to music.
The easiest thing you can do to lose butt fat is walk. You do this all the time anyway, you just have to do it a little more. Walking is the most natural exercise that you can do. You can walk on a treadmill at home or at the gym. You can also take a walk in the park or around the neighborhood. If you pick up the pace, you will burn calories faster. Walking is simple, and you can do it with a friend.
Remember, eating healthier low fat foods along with these exercises on a regular basis will help you speed up your weight loss. Do the above exercises to target the fat on your buttocks, and give it some tone. Make sure that you incorporate strength training and cardiovascular exercise into your routine multiple times per week for maximum results. Have fun, and burn that fat!
Never eat more than you can lift.
- Focus on gradual loss. I mentioned this above, but it’s important. Too many people focus on trying to lose weight fast — 10 pounds in 4 weeks, 20 pounds in 2 months, etc. It’s not healthy, and it doesn’t work, because even if you are able to lose that much weight that fast, you haven’t learned sustainable eating habits that will last you a lifetime. The key is to figure out an eating pattern than will work for you for the rest of your life. Again, if you focus on losing 1-2 pounds per week, you will lose between 50-100 pounds per year. You just have to be willing to wait a year, but trust me, a year goes by pretty fast these days (I think it’s inflation or something).
- Focus on nutrition. Exercise is important. You have to do it. It has wonderful benefits. But if your focus is on weight loss, the most important factor is what you eat. Don’t ignore exercise, by any means, but if you focus on exercise and think you can eat whatever you want, you’re wrong. You have to focus on nutrition (what you eat) and use exercise as a way to supplement the calorie burn and to get your body looking how you want it to look (not to mention as a key way to get healthy and feel great).
The reason: you can change how many calories you take in to a much greater degree than you can change how many calories you burn. Thirty minutes of exercise, for example, can burn less than a medium McDonald’s fries. Lose the fries, and you’ve done in a few seconds what would take 30 minutes of exercise to accomplish.
- Become aware of your hunger. This is one of the key things I’ve been learning. Many times we are not conscious of how hungry we are. We ignore our bodies because we’re too busy thinking about other things. As a result, we only eat when we’re famished, and that’s not a good time to eat, because you don’t make healthy eating decisions when you’re super hungry. Your blood-sugar level is too low, and your body just wants a quick sugar fix — a donut or some cookies or white bread or a Coke will be much more appealing than a salad or healthy sandwich on whole grain bread.
Learn to listen to your body, and be aware of your hunger when it’s in its early stages. This is a key skill to weight loss, something the other plans don’t tell you about. They tell you what to eat and when, but don’t teach you how to use your body’s signals to learn to eat healthier.
- Eat when you’re hungry, not famished. When you first feel the hunger, that’s when to eat. Don’t put it off until the hunger builds into an insatiable monster. When you start to get a little hungry, eat a snack. You don’t need to eat a full-on meal … just some fruit, some crackers, maybe some low-fat dairy (cheese or yogurt or cottage cheese — although I prefer soy yogurt), oatmeal, some nuts, dried fruit, etc. Just something to tide you over until you feel hungry again, or until you can eat a bigger meal. Keep healthy snacks at your desk or in your car or wherever you go. I like to pack some in the morning.
The corollary to this is to also allow yourself to eat what you crave. I know this is contrary to most advice, but I’ve found that it’s important to listen to your body … not only when your body is hungry, but when your body is craving a specific food. I’ve also found that often your body just wants a taste of that food (see No. 13 below) and if you give your body what it wants, and really pay attention to the taste and texture of the food and how you feel after you eat it, you will probably crave that food less and less.
- Learn to eat until satiated. Again, pay attention to your body as you eat. If you eat mindlessly, you will most likely overeat. You’ll just keep cramming food into yourself until you’ve eaten too much. We’ve all felt the pain of being overstuffed. Don’t allow that to happen — be mindful of your eating, and of your hunger.
A good habit to build is to eat slowly … and take pauses, so you can think about whether you’re really still hungry … and drink lots of water during those pauses. This style of eating will allow you to stop eating when you’re satiated (when your hunger is satisfied, not when you’re stuffed) and allow you to be satiated by eating less. It’s not easy at first, but once you’ve practiced it for a week or two, it will make a huge difference in the amount you eat.
Another thing: before you go back for seconds, stop and take a break for a few minutes. Drink some water, talk to somebody, read, go do something, clean the kitchen a little. Whatever it takes. Often you’ll find that you really didn’t need the seconds. And then you’ve saved yourself a few hundred calories.
- Drink lots of water. I mentioned this above, but drinking water throughout the day helps you to eat less. Water takes the place of food in your stomach. You’ll still need to eat, but if you stay hydrated you’ll get hungry less. Keep a bottle of water with you at all times.
- Keep healthy options available. A good trick is to clear your fridge and cabinets of all unhealthy snacks and foods. Just dump them. Then plan some healthy breakfasts, lunches, dinners, snacks, and go shopping. Bring healthy foods to work and wherever you go. Always have some fruits and nuts and other healthy options by your side. If you do this, and eat when you’re hungry, you’ll eat the unhealthy stuff much, much less.
- You gotta log. This may sound difficult to those of you who hate to log stuff or who only do it for a couple days and then stop … but it’s really not that hard once you get used to it. And if you use a very easy log (and one that’s accountable — see next item), it’s even easier. The reason you need to log is because most people underestimate the amount of calories they’re taking in. They don’t think the sweet drinks or the little snacks make any difference, but they really add up. Log everything that goes into your mouth, and you’ll really see how much you’re taking in. The act of logging makes you more aware, and that awareness, that mindfulness, is what allows you to eat less and be healthier.
- Be accountable. Perhaps the greatest motivator of all is allowing others to see your log. That’s why I like using PeerTrainer, although other good logs (such as Fit Day, Spark People, Calorie Count, etc.) can also be used this way. PeerTrainer allows a small group of people to log easily and take a look at the other logs in the group. Whatever tool you use, get a partner or a small group that monitors each other’s logs, and you’ll be very motivated to eat well and exercise.
- Find a workout partner. This is accountability done right. A good workout partner is someone who wants to workout at the same time as you and do a similar workout, and someone whose company you enjoy. Why it works: if you set an appointment with a workout partner, you won’t want to miss it. You’ll make sure you’re there, unlike when you work out by yourself — many people are very tempted just to cancel their workouts if they’re a little tired or busy. Also, a workout partner makes the workout a little more fun, and that’s always a good thing. If you get a workout partner, you will have a stress-free exercise plan that will compliment your healthy eating perfectly. Try for 3-5 workouts per week, giving yourself plenty of rest time after hard workouts.
- Allow yourself to cheat. A strict diet plan is a bad one. If you are severely restricting yourself, and you feel deprived of good foods, you won’t last long. Trust me, I’ve tried it many times. Instead, relax a little bit, giving yourself a cheat meal or two each week, and allowing yourself to cheat a little on special occasions. It’s still best if you can go for the healthier foods on special occasions, but don’t be too strict.
- Three-bite rule. A great way to allow for cheats is the Three-bite rule … basically, if you want a sweet or some other sinful food, don’t deny yourself … allow yourself a little indulgence, but just three bites. Allow yourself to enjoy the taste, eat slowly, then move on to healthier foods.
- Forgive, and move on. If you make a mistake, or cheat more than you should, don’t just give up or beat yourself up. This kind of negative thinking is why people don’t stay on diets for long. They binge and then go back to their unhealthy habits. Instead, just forgive yourself for any indulgences, and get back on your healthy eating plan. Look forward, not backward.
- Get inspired. Motivation is important… maybe the most important thing. Accountability (mentioned above) is the best motivator … but I’d put inspiration at a close second. Find others who are doing what you want to do, read success stories, read magazines and blogs and books, put up a motivational poster … whatever it takes to get inspired.
- Walking Lunge
Stand with your feet together. Keep your chest out and your midsection firm, do not arch your back. Place your hands on your hips or by your sides. Step forward with a large stride. Bend both your knees. Your front leg should be at a 90 degree angle (your knee and shin should be in a straight line with your ankle). Your back knee should be nearly touching the floor and extended behind you. As you are pushing up, and at the top of your lunge movement, lunge forward with the other leg repeating the same movement. Continue with this sequence, alternating from one leg to the other until you have finished the required amount of reps.
- Plie` Squat
Stand with your legs wide apart – (wider than shoulder width apart). Have your toes pointed outwards. Keep your chest out, your midsection firm and head facing frontwards. Hold a dumbbell at arms length in front of you (dumbbell should be in front of your pelvis) the other end of the dumbbell should be facing the floor. Ensure your back is straight and don’t lean too far forward. (Keep the weights light to start with) Now bending your knees squat leaning into your heels then push yourself back up again squeezing your butt and inner thighs. Make sure you don’t lift your toes up off the floor.
- Dumbbell Stiff Legged Deadlift
Beginners start with a light weight (or no weights) until you can perform this exercise with correct form.
Stand with your feet only slightly apart. With a dumbbell in each hand at arms length, bend over from your hips so that your dumbbells are in front of your ankles, beginners – have your dumbbells at your shins.
Your palms should now be facing your lower legs. Keep your body stable with your chest out, midsection firm, knees slightly bent for beginners and legs straight for advanced.
Squeezing your butt and hamstrings raise your body back up to standing position, while also keeping your chest out, midsection firm and shoulders back. Keep the dumbbells at arms length so when returning to starting position the dumbbells should be in front of your thighs.
- Reverse Lunges
Stand with your feet together. Keep your chest out and your midsection firm, do not arch your back. Place your hands on your hips or by your sides.
Step backward with your left leg. Bend both your knees. Your front leg should be at a 90 degree angle (your knee and shin should be in a straight line with your ankle). Your left leg should be extended behind you and your knee should be nearly touching the floor. Now with your left foot push up carefully until you are back to starting position. Then swap legs and perform the exercise again this time stepping back with your right leg. Take your time and keep yourself sturdy. Alternate from one leg to the other.
- Machine Leg Press
Beginners keep your weights very light to none at all. Sit in the Leg Press machine. Place your feet high on the plate and wider than shoulder width apart. Have your toes pointing slightly outwards. Keep your chest out, back snug into the back pad and your midsection firm.
There should be a lever either side of your seat which you will need to unlatch to lower the plate down. Keeping your feet stable, lowering the plate down towards you controlling it slowly. Depending on your flexibility, lower it gradually until you feel the pull / stretch in the back of your thigh.
If your heels lift off the plate when lowering the plate down then your feet are positioned way too low on the plate. Push, don’t bounce, the plate back up to starting position. And repeat the exercise.
- Butt Tightener – using the fit ball or exercise ball.
Just one of a few great butt exercises that can be performed on the fit ball.
Lie face down on the exercise ball with your abs and hips resting on the top of the ball.
With your arms reaching out directly in front of you, hold onto a machine frame or a nearby bench with both hands to keep you sturdy.
Now with your legs and feet together raise them off the floor while also squeezing your butt holding, if you can, for a count of 2. Your legs shouldn’t raise any higher than your hips and abs.
Lower your legs back down until your feet are nearly touching the floor then raise your legs again, continue this movement – not touching the ground with your feet – until you’ve completed the required amount of reps. Note: If you’re a beginner to this exercise you can touch your feet on the floor between each rep.
- Step Ups off a Bench or Step
Standing in front of your step or bench, start with your right foot first stepping up onto the step or bench, bringing your left foot up behind you, making sure that both of your feet are securely on the bench at the top of the movement.
Now lower your right foot down again, followed by your left foot. Now swap feet starting with your left foot up first, followed by your right foot and so on. Alternating from one leg to the other.
Don’t stomp your feet when stepping up and down. Keep it soft and control your movement up and down, don’t just let yourself drop back down to the floor.
What’d you think of the Step Up? Don’t butt exercises rock?
- Smith Machine Squat
Position yourself in the Smith machine, resting the bar across your traps and upper shoulders.
Place your feet about 8-12 inches in front of your body, just wider than shoulder width apart. Have your toes pointing slightly outwards.
Now lower yourself downwards keeping your midsection firm, inhaling on the way down, keeping your feet and heels pushed into the floor. When your thighs are approximately parallel to the floor squeeze your glutes and hamstrings to push yourself back up again. Exhale on the way up.
Do not bounce the squat when pushing yourself back up. Keep the movement controlled throughout the exercise.
NOTE: To emphasize your glutes in the exercise keep the weights lighter and squat slightly lower than the 90 degree angle.
Quality over quantity. If you can only get 3 good reps out that’s fine.
- Cable Hip Extension
Place the ankle cuff around your right ankle on the low pulley on the cable crossovers (or the cable machine).
Facing the weight stack and holding onto the bar provided (you will need something stable to hang onto directly in front of you to keep you sturdy) lean forwards slightly, turning your right foot outwards slightly. Now push your foot up and back behind you, squeezing your butt. Have your left knee (your supporting leg) slightly bent so it can support your weight sufficiently.
Now lower your leg down to starting position. Complete your reps and then swap legs.
- Glute Extension – killer butt exercise..
This looks totally weird but works.
Lie flat on a bench with your legs bent and hanging off the edge. (Your abs and hips should be resting on the end of the bench). Adjust the bench so that your bent knees can touch the floor. If not they can hang there.
You have two options for this exercise:
You can use ankle weights with the soles of your feet facing upwards or you can hold a dumbbell between the soles of your feet with the soles of your feet facing upwards.
Hold onto the bench with your arms. Now with your knees pointing downwards but slightly outwards and your heels facing the ceiling push your feet upwards squeezing your butt. Do not raise your thighs higher than your hips and abs.
If you have lower back problems this exercise can also be performed on the fitball without using any weights. Beginners should not use any weights until they have got used to performing this exercise.
Stand with your feet together. Keep your chest out and midsection firm, do not arch your back. With your hands on your hips or by your sides, step forward with a large stride. Bend both your knees. Your front leg should be at a 90 degree angle (your knee and shin should be in a straight line with your ankle). Your back leg should be extended behind you and your knee should be nearly touching the floor. Now with your front foot push up carefully to starting position. Keep yourself steady throughout the exercise. After you have performed the required amount of reps on that leg, swap to the other leg.
Stand with your legs about shoulder width apart. Have your hands either out in front or folded in front of your chest. Have your toes pointed slightly outwards. Keep your chest out, your midsection firm and head facing frontwards. Now squat as if you were going to sit down, leaning into your heels, until your backside is inline or parallel to the floor. Then using your thighs and butt push yourself back up again. Do not lock your knees out when returning to standing position. Keep your knees soft and the movement flowing. Continue with the second squat, then third etc until you have completed the set.
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Denise Austin: Best Bun & Leg Shapers (2009)