Losing butt fat is a common fitness goal. There are many ways to achieve this. There are three main muscles in the buttocks. These are the gluteus maximus, the gluteus minimus and the gluteus medius. Reducing overall body fat while toning the gluteal muscles can lead to slimmer, more defined buttocks.
In this article, we detail the best exercises that help people lose fat all over the body while shaping the muscles of the buttocks and thighs.
8 exercises to lose butt fat
Try the following exercises to lose butt fat and tone your thigh and gluteal muscles:
Running is a great exercise for losing weight all over the body. Running tones the muscles of the legs and buttocks, which gives the thighs and buttocks a more defined shape. This aerobic activity also improves heart and lung function, and it strengthens your lower body. In addition, apart from supportive shoes, it does not require any special equipment. Running is better than walking for fat loss because it burns more calories. A 2012 study found that over 1,600 meters, people of average fitness burned 372.54 calories walking and 471.03 calories running. However, the study authors conclude that even if a person cannot start running, walking is also a very good option for burning calories and fat compared to resting.
2. High Intensity Interval Training
Busy people who want to lose butt fat can take up high-intensity interval training (HIIT). According to a global fitness trend survey for 2018, HIIT is the most popular fitness trend in the world. HIIT is all about putting maximum effort into a specific activity for a short period of time. This is followed by a longer period at a slower pace. HIIT sessions are intense workouts, so they tend to be shorter than moderate-intensity activities.
For example, after a warm-up period, a HIIT session might include the following elements:
run on a treadmill at a speed of 10 km/h for 1 minute
run for 2 minutes at 8 km/h
repeat this pattern for about 15 minutes before cooling down.
Research from 2011 suggests that HIIT may be more effective at reducing body fat than other types of exercise. HIIT is a good strategy for controlling obesity because of its time efficiency.
3. Climbing the steps
Climbing stairs is an easy way to tone your glutes while keeping your heart and lungs healthy.
This exercise builds muscle power and tone in the buttocks and upper legs. There are different ways to work these muscles:
– use step machines in a gym
– climb stairs on foot
– hiking uphill
– use a climbing wall
The practice of step-climbing may also have other health benefits. A small 2005 study of 15 women showed that climbing stairs up to five times a day had a measurable impact on oxygen uptake and lowered low-density lipoprotein, or “bad” cholesterol levels. In this study, the women started by climbing one flight of 199 stairs once a day during the first week, then gradually increased the number of climbs to five times a day during the seventh week. They made no other changes to their diet or lifestyle while participating in this study.
Squats are an important part of many exercise plans. This is likely due to their ability to work multiple muscles in the buttocks, legs, and abdomen at the same time. A 2009 study, which appeared in the Journal of Orthopedic and Sports Physical Therapy, looked at the effects of various exercises on the gluteus maximus and gluteus medius.
Scientists have found single-leg squats to be a great option for activating both the gluteus maximus and gluteus medius.
To perform a single leg squat:
Hold your arms out in front of your body.
Stand on the left leg and extend the right leg forward as high as possible.
Slowly lower your buttocks as close to the floor as possible while keeping your leg elevated. The back should be straight and the left knee aligned with the left foot.
Return to the starting position. Repeat several times before switching to the right leg.
If it is not possible to perform squats on one leg, ordinary squats are also effective. To do them:
Hold your arms out in front of your body. Keep your feet shoulder width apart.
Slowly lower your buttocks as close to the ground as possible, without losing your balance. The back should be straight and the knees should not go past the toes.
Return to the starting position. Repeat several times.
To increase the intensity, hold weights in your hands while you squat.
Lunges are another lower body strength exercise that activates and tones the gluteus maximus. Variations include side, front, and cross lunges.
The basic forward lunge also works the thighs and calves. To perform a lunge:
– Stand upright with your feet hip-width apart.
– Take a big step forward with the left leg.
– Slowly lower the body by bending both knees to 90 degrees. Don’t let the right knee touch the floor or the left knee go past the toes of the left foot.
Return to a standing position. Repeat several times.
6. Deadlift on one leg
This exercise works your lower body, improves balance, and strengthens abdominal muscles and lower back. Doing side lunges on one leg also activates the gluteal muscles.
Follow these instructions to do a one-legged deadlift:
Stand on one leg, hands at sides.
Extend the other leg behind you. Keep your back flat and your shoulders back.
Lean forward from the hips until you feel a stretch in your hamstrings. Don’t let the chest drop below the hips.
Return to the starting position. Repeat several times, then switch sides.
If the exercise is too strenuous, rest the unsupported leg lightly on the floor. To increase the intensity of the exercise, use hand weights.
7. Lateral hip abduction
Side-lying hip abduction exercises are effective for strengthening the gluteus medius muscle. To perform this exercise:
Start by lying on one side and supporting your head with your arm or hand. Keep your knees straight and your feet together.
Slowly raise the top leg as high as you can without turning the pelvis backwards or forwards.
Slowly lower the leg to return to the starting position. Repeat several times on each side.
Use ankle weights to increase the intensity of this exercise.
8. Sideband Walk
Strengthen and stabilize the hips and knees with a band side walk, which also works the gluteus medius muscle. This exercise is a useful warm-up activity before running, jumping and other activities.
To do the Lateral Band Walk:
Take a resistance band and place it under the soles of your feet. Make sure the tape stays flat against the shoes.
Stretch the legs shoulder width apart. Distribute the weight evenly on both feet.
Bend your knees slightly to achieve a semi-squat position and contract your glutes and core muscles.
With one foot, take a small step of about 10 cm to the side. Move the other foot in the same direction, again about 10 cm.
Take 10 steps of this type, then do the same in the other direction.
To make this exercise more difficult, choose a band with a higher resistance level.