A fat butt is not as serious as a fat stomach, but it can still cause low self-esteem. Although you cannot turn fat into muscle, you can build muscle by doing targeted exercises. If you couple this with calorie-burning activity, you can slim down your backside and regain your self-confidence.
Cardiovascular Training
Any time fat loss is of the essence, do cardio exercise. This type of activity not only improves aerobic capacity but also burns significant calories. Stick with forms that place the most emphasis on your butt, such as stair climbing, rowing, versa climbing and hill running/walking. Shoot for 45 minutes of cardio and perform it three to four days a week.
One-Legged Toe Touches
One-legged toe touches are performed from a standing position. Stand on your right foot with your left knee bent and left foot in the air behind you. In a controlled motion, bend down and touch your right toes with your right hand. After pausing briefly, stand back up, repeat 12 to 15 times and switch legs. If you are unable to touch your toes, go as far as you can. To maintain your balance, extend your non-working leg behind you and lightly touch your toes to the floor for support.
Lunges
Lunges are butt exercises that also target your thighs. Step forward with your left foot and lower your body by bending your knees. Once your left thigh parallels the floor, your left knee forms a 90- degree angle and your right knee is approximately an inch above the floor behind you, stand up and repeat. After doing 12 to 15 reps, switch legs. Maintain a straight back and tight core throughout the motion.
Glute Kickbacks
Glute kickbacks are performed from a position on all fours. Place your hands straight down from your shoulders and place your knees directly under your hips. While keeping your knee bent, lift your right leg and push your foot up toward the ceiling. After squeezing your butt forcefully for a second, lower and repeat. Once you’ve completed 12 to 15 reps, switch legs.
Butt Bridge
Butt bridges are done from a face-up position. Lie flat on your back with your knees bent, feet flat and arms at your sides. In a steady movement, press into the floor with your feet and raise your hips so your body forms approximately a 45-degree angle. As you do this, squeeze your butt forcefully and hold for a full second. Slowly lower your hips and repeat for 12 to 15 reps.
About this Author
Kevin Rail has worked in the fitness industry since 2001 and has been writing since 2004. He has professional experience as a certified personal trainer, wellness coach, motivational engineer and freelance fitness writer. He currently writes a monthly column for Ron Jones High-Performance Health. Rail has a bachelor’s degree in sports management: fitness and wellness from California University of Pennsylvania.
