Losing butt fat is a common fitness goal, even among those who do not want to lose overall weight. Though it’s not possible to spot-reduce fat in the body, it’s still possible to boost fat loss in the body with exercise.
There are three main muscle groups in the butt: gluteus maximus, gluteus minimus and gluteus medius. Gradual and safe weight loss is the best and the only way to reduce butt fat. And doing exercises targeted toward your glutes can help tone your butt. These exercises include running, squat workouts with weights and more.
Additionally, maintaining an active lifestyle with regular exercise and a nutritious diet is essential in losing body fat, which will help tone your thighs and calves.
In this blog, we will tell you about some exercises that will help you lose fat on your butt.
Table of Contents
- What Actually Causes Excess Butt Fat?
- How Can I Make My Butt Smaller? 6 Best Exercises For Toning Your Legs & Reducing Butt Fat
- How To Reduce Buttocks In A Week At Home?
- Dietitian’s Recommendation
- The Final Say
- FAQs
- References
What Actually Causes Excess Butt Fat?
Before we think about how to get rid of butt fat, let’s learn what causes it in the first place! Butt fat is usually caused by excess weight carried to the buttocks and thighs. Both overweight and thin people can have excess butt fat. If you have a family history of more prominent buttocks, you are more likely to have them as well. Other reasons could be:
1. Hormones
Estrogen is one of the main hormonal causes of butt and thigh fat because it increases the levels of cells in the body that accumulate in and around the butt and thighs.
Thyroid hormones control the rate of metabolism in the human body. The body's metabolism slows down when this thyroid does not work properly, causing the person to suffer from less energy expenditure and fat accumulation.
2. Age
Your body undergoes hormonal changes as you age, particularly a decrease in estrogen and testosterone levels. Some people may experience an increase in butt fat due to slower metabolism, reduced muscle mass, and changes in fat distribution.
Also Read: Weight Loss for Women Over 40: Causes of Weight Gain, Best Weight Loss Diet And Tips
3. Menopause
Due to hormonal changes during menopause, fat storage can increase in the hips, buttocks and lower abdomen. The same may happen during perimenopause.
4. Unhealthy Eating Habits
Excessive consumption of calorie-heavy foods, processed foods, refined carbohydrates and sugary drinks can cause fat to accumulate in the lower abdomen, hips and buttocks, which contributes to an increase in butt fat. Along with this, these foods also increase the amount of insulin, which increases fat storage in the body.
5. Chronic Stress
When you are stressed, the body releases a stress hormone called cortisol. Long-term stress increases cortisol levels in the blood, which can increase belly and butt fat. Incorporate stress relief workouts, meditation and yoga to reduce stress.
6. Influence Of Other Diseases
People suffering from medical diseases that cause knee, ankle or back pain may not be able to move much. Being tied in one place all day, they are more likely to gain fat around their hips. Such people should eat healthily and try to exercise their arms and legs while sitting in one place.
How Can I Make My Butt Smaller? 6 Best Exercises For Toning Your Legs & Reducing Butt Fat
With the help of the following exercises, you can reduce butt fat:
1. Running
Running is a great exercise for overall weight loss and toning and strengthening the leg muscles. This aerobic activity not only shapes your thighs and buttocks but also improves heart and lung function.
Running requires no special equipment other than supportive footwear. Running is much better than walking for fat loss because it burns more calories and works the leg muscles more. However, if you can't start running, walking is also a good option for burning calories and fat.
Also Read: How To Build Stamina For Running? Tips And Tricks! | ToneOp
2. High-Intensity Interval Training (HIIT)
HIIT exercise programs typically involve repeated bouts of high-intensity workouts followed by periods of slower-intensity exercise or rest. HIIT sessions tend to be shorter than moderate-intensity activities but may burn more calories.
3. Step Climbing
Stair climbing is an easy way to tone your glutes while keeping your heart and lungs healthy. Step climbing increases strength and muscle tone in the glutes and legs. You can do step climbing in different ways:
- Using stepper machines in the gym
- Walking up the stairs for multiple rounds
- Hiking uphill
4. Squats
Squats are a staple of many exercise plans and are one of the best leg exercises. They work the buttocks, legs and abdomen simultaneously by engaging the legs and core.
There are many squat variations that can be performed to help target different muscles and increase the difficulty, such as:
- Weighted barbell squats
- Goblet squats
- Front squats
- Sissy squats
- Sumo squats
5. Lunges
Lunges are another lower body strengthening exercise that activates and tones the butt, thighs and calves. Some of its variations are:
- Side lunges
- Forward lunges
- Walking lunges
6. Single Leg Deadlift
Single-leg deadlifts tone and strengthen the glutes and hamstrings. This can improve muscle definition and reduce butt fat.
Also Read: Guided Cable Front Raises: Steps & Benefits | ToneOpFit
How To Reduce Buttocks In A Week At Home
A person carries the most fat around their stomach, thighs and hips. Just like belly fat, it is not easy to reduce butt fat. But with a calorie deficit, a balanced diet for weight loss and regular exercise, you can lose excess butt fat and a week or two. Here are some tips to lose butt fat:
1. Squats And Lunges
Squats and lunges are the golden exercises for toning your butt and thighs. You don't need any equipment to do these exercises, and you can try different variations of these. Start with 50 squats and 50 lunges, broken into 5-8 sets. Increase the rep count if 50 is easy for you. These exercises build muscle in the legs and glutes, helping you tone your butt and also helping you burn calories even after training.
In addition, you can do aerobics, cycling and cardio exercises that burn more calories. Doing these exercises will reduce the fat on your butt.
Also Read: Learn How To Master Full Body Weight Squat Exercise And Explore it’s 10 Benefits!
2. Try Dancing
Wait, do dance workout exercises really work? Big yes! Slow dancing burns about 3-4 calories per minute and fast dancing about 8 calories per minute. If you dance while doing chores, you can be in the middle range of about 5 calories per minute. So, dance your way to a smaller and firmer butt and thighs and have fun while doing the housework!
3. Choose Healthier Foods
There are many options for what to drink and eat, some healthy, some unhealthy. Choosing the healthier options can help you lose more fat because the unhealthy options often contain salt and sugar and are high in saturated fat. Start by doing healthier food swaps! Also, be mindful of what you buy, and always read the ingredients and nutritional values before buying them.
Also Read: 10 Easily Accessible Healthy Foods For Weight Loss To Add To Your Diet!
4. Control Your Salt Intake
Excessive salt intake can lead to water retention in the body, which can increase your weight and give your body a swollen look. To avoid this, limit salt intake in food and include electrolytes in your diet. Electrolytes contain calcium, magnesium, and potassium that prevent excess water from spreading throughout the body.
5. Replace Your Office Chair With A Stability Ball
Sitting on a stability ball is better than sitting in a chair. It requires good posture, and it doesn’t allow one to slouch. Also, sitting on a stability ball activates the core muscles of the back, hips and abdomen. When one part of your body gets in shape, it means that other parts of your body, like your butt and thighs, will also benefit.
6. Ride A Bicycle
Riding a bicycle engages your lower body to pedal, which directly benefits the legs and butt. Additionally, cycling is not as hard on the body as other strength training exercises, making it suitable for people with joint problems. Most people who cycle regularly report that their glutes grew much firmer than before once they started cycling.
Also Read: Top 5 Outdoor Fitness Workouts To Boost Your Health
7. Drink As Much Water As Possible
Drinking more water reduces hunger by filling you up. This can help you decrease your food intake and reduce snacking habits, which reduces overall calorie intake.
Dietitian’s Recommendation
Other than exercise and diet, you should also get adequate sleep and manage stress as improper sleep and consistent stress can increase fat accumulation, particularly around the hips and buttocks. Try to get 7-9 hours of quality sleep each night and practice stress-reducing techniques like meditation, deep breathing, or yoga to help support your fat loss goals.
Dt. Lavina Chauhan
The Final Say
Spot reduction for butt fat is not possible. However, with regular exercise that includes aerobic activity and targeted toning exercises such as squats and lunges, butt fat loss is an achievable goal. You should also incorporate a healthy diet with a calorie deficit and be consistent in your workouts to achieve the best results.
FAQs
1. Do squats shrink your butt?
Squats are a great exercise for toning the buttocks. However, being in a calorie deficit is also important to reducing butt fat.
2. How can I slim my hips and thighs?
To slim the hips and thighs, you can combine cardiovascular exercises like running and cycling with strength training exercises like squats and lunges.
3. How can I tighten my loose butt?
To prevent buttock sagging, one can perform exercises like squats and lunges to strengthen and tone the legs and butt.
References
- https://www.webmd.com/beauty/how-to-lose-thigh-fa
- https://www.wikihow.com/Get-Smaller-Butt-and-Thighs-Without-Exercising
- https://www.healthshots.com/hindi/photos/why-i-am-gaining-fat-on-my-buttocks/
- https://www.medicalnewstoday.com/articles/324055#faq
- https://fitelo.co/fitness/how-to-lose-butt-fat/
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