FAQ

The 12 Best Ways to Lose Butt Fat

Losing butt fat is a common fitness goal. There are many ways to achieve this. There are three main muscles in the glutes. They are gluteus maximus, gluteus minimum and gluteus medius. Although it is not possible to reduce fat loss in a particular area, reducing overall fat mass while toning the gluteal muscles can lead to a leaner and better defined posterior. In this article, we detail the exercises that help lose fat throughout the body while shaping the muscles of the buttocks and thighs. We also list other methods that can help people achieve their desired body shape.

Exercises to lose posterior fat

Try the following exercises to lose butt fat and tone your thigh and gluteal muscles:

1. Running to Lose Butt Fat

Running is a great exercise for losing weight all over the body. Running tones the muscles of the legs and buttocks. This gives the thighs and bottom a more defined shape. This aerobic activity also improves heart and lung function, and strengthens your lower body. Also, apart from shoes, it does not require any special equipment.

Running is better than walking for fat loss because it burns more calories. A 2012 study showed 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 is unable to 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 do high-intensity interval training (HIIT). HIIT is all about putting maximum effort into a specific activity for a short period of time. This period 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, HIIT may include the following

– run on a treadmill at 10 km per hour for 1 minute
– run for 2 minutes at 15
– by repeating this pattern for about fifteen minutes before cooling down

Research from 2011 suggests that HIIT may be more effective at reducing body fat than other types of exercise. Another study reports that HIIT is a good strategy to control obesity due to its time efficiency.

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3. Climbing stairs to lose posterior fat

Climbing stairs is an easy way to tone your glutes while keeping your heart and lungs healthy.

This exercise increases strength and muscle tone in the buttocks and upper legs. There are different ways to work these muscles:

– using stepping machines in a gymnasium
– walk up the stairs
– mountain hiking
– the use of a climbing wall

Climbing may also provide other health benefits. A small 2005 study of 15 women found that climbing stairs up to five times a day had a measurable impact on oxygen uptake and reduced low-density, or “bad” lipoprotein levels. cholesterol. In this study, the women started by climbing one flight of 199 stairs once a day for the first week, then gradually increased their number of climbs to five times a day for the seventh week. They made no other changes to their diet or lifestyle while participating in this study.

4. Squats to refine the glute muscles

Squats are an important part of many exercise plans. This is likely due to their ability to work multiple muscles in the posterior, legs, and abdomen at the same time. A 2009 study, published in the Journal of Orthopedic and Sports Physical Therapy, looked at the effects of various exercises on the gluteus maximus and gluteus medius muscles. Scientists have found single-leg squats to be a great option for activating both the gluteus maximus and gluteus medius.

To perform a squat with one leg:

1 Extend the arms in front of the body.
2 Stand on the left leg and extend the right leg in front of you, as high as possible.
3 Slowly lower the buttock as close to the ground as possible while keeping the leg elevated. The back should be straight and the left knee aligned with the left foot.
4 Return to the starting position. Repeat the process several times before switching to the right leg.

While single leg squats are not possible, regular squats are also effective. To do this :

1 Extend the arms in front of the body. Keep your feet shoulder-width apart.
2 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 protrude in front of the toes.
3 Return to the starting position. Repeat the operation several times.
4 To increase the intensity, hold weights in your hands while squatting.

Another variation is the split-squat, in which a person squats with their legs apart. A small-scale study in 2017 showed that the split-squat had the greatest impact on the gluteus maximus.

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5. Slots

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:

1 Stand with feet hip-width apart.
2 Take a big step forward with the left leg.
3 Slowly lower the body, 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 the operation several times.

6. One Leg Raise

Deadlifts work the lower body, improve balance, and strengthen abdominal muscles and lower back. Raising one leg also activates the gluteal muscles.
Follow these instructions to perform a leg lift:

1 Stand on one leg with your hands at your sides.
2 Extend the other leg behind you. Keep your back flat and your shoulders back.
3 Lean forward from the hips until the hamstrings are stretched. Don’t let the chest drop below the hips.
4 Return to the starting position. Repeat several times, then switch sides.

If this is too intense, lightly rest the non-carrying leg on the floor. To increase the intensity of the exercise, use hand weights.

7. Side-lying hip abduction

Side-lying hip abduction exercises are effective for strengthening the gluteus medius muscle. To do this exercise:

1 Begin by lying on your side and supporting your head with your arm or hand. Keep your knees straight and your feet together.
2 Slowly raise the upper leg as high as possible without rotating the pelvis backwards or forwards.
3 Slowly lower the leg to return to the starting position. Repeat the operation 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 side band 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 sideband walk:

1 Take a resistance band and place it under the soles of your feet. Make sure the tape stays flat against the shoes.
2 Stretch the legs to shoulder width. Distribute the weight evenly on both feet.
3 Bend the knees slightly to achieve a semi-squat position, squeeze the glutes and core muscles.
4 With one foot, take a small step of about 5 cm to the side. Move the other foot in the same direction, again about 5 cm.
5 Take 10 steps like this, then do the same in the other direction.
To make this exercise more difficult, choose a band with a higher level of resistance.

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With regular exercise including aerobic activity and targeted toning exercises, losing fat in the posterior is an achievable goal.
For best results, specific exercises, physical activity, and diet and lifestyle changes can be used.
If these methods do not work, even with exercise and a healthy diet, one can consider consulting their doctor. There may be an underlying reason for this, such as a thyroid disorder. It may also be helpful to work with a dietitian, personal trainer, or both.

Sources

Beccuti, G., & Pannain, S. (2013, April 22). Sleep and obesity. Current Opinion in Clinical Nutrition and Metabolic Care, 14(4), 402–412

Boreham, CAG, Kennedy, RA, Murphy, MH, Tully, M., Wallace, WFM, & Young, I. (2005, August 23). Training effects of short ends of stair climbing on cardiorespiratory fitness, blood lipids, and homocysteine ​​in sedentary young women. British Journal of Sports Medicine, 39(9), 590–593

Butcher, SH (2011). High-intensity intermittent exercise and fat loss. Journal of Obesity, 2011

Distefano, LJ, Blackburn, JT, Marshall, SW, & Padua, DA (2009, July). Gluteal muscle activation during common therapeutic exercises. Journal of Orthopedic and Sports Physical Therapy, 39(7), 532–540

Piercy, KL, Troiano, RP, Ballard, RM, Carlson, SA, Fulton, JE, Galuska, DA, … Olson, RD (2018, November 20). The Physical Activity Guidelines for Americans. JAMA, 320(19), 2020–2028

Rolls, BJ (2014, July 25). What is the role of portion control in weight management? International Journal of Obesity, 38(S1), S1–S8

Schellenberg, F., Taylor, WR, & Lorenzetti, S. (2017, July 17). Towards evidence based strength training: A comparison of muscle forces during deadlifts, goodmornings and split squats. BMC Sports Science, Medicine & Rehabilitation, 9(1), 13

Zhang, H., Tong, TK, Qiu, W., Zhang, X., Zhou, S., Liu, Y., & He, Y. (2017, January 1). Comparable effects of high-intensity interval training and prolonged continuous exercise training on abdominal visceral fat reduction in obese young women. Journal of Diabetes Research, 2017

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