It would be nice if we could spot-reduce our trouble areas – being able to take an inch off the thighs or butt by doing some leg lifts or squats would certainly make dieting easier. However, spot reduction, or singling out an area of the body for fat loss and then doing exercises that target it, is actually not possible. For example, let’s say you want a flatter butt, so you do 50 squats every night. The squats in and of themselves will not trim your butt.
Even though you can’t spot reduce, doing exercises targeted towards a specific area of the body can vastly improve muscle tone and create a slimming effect. But the best way to trim the butt is to reduce the amount of overall body fat in conjunction with exercises that target the muscles in the backside.
Cardio
Cardio is essential for losing fat. The following exercises are forms of cardio that are good for the butt in that they work the major muscles that surround it:
Running. Running is one of the most effective exercises for losing weight and toning up the butt. All it requires is a good pair of running shoes and a stretch of road. In addition, it can burn at least 300 calories in just 30 minutes for a person who weighs 145 pounds. Good running shoes and inserts are important as running can be hard on the knees. Adding hills will also help tone the butt.
Stairmaster. A stairmaster is a good form of cardiovascular exercise that can also build up the backside. Run up and down the stairs a few times and you’re sure to feel the effect in both your legs and butt. A stairmaster stimulates this and is an excellent way to build muscle and lose fat at the same time.
Walking. Walking doesn’t burn as many calories as, say, running or swimming, but it’s a great exercise for beginners and those who are very overweight.A good pair of walking shoes is required. Speed walking or walking uphill can help to increase the amount of calories burned and add muscle to the butt.
Strength Training
These strength training areas target the butt and will help build the muscles, resulting in a slimming effect. When used in conjunction with cardio, you’re sure to notice a trim backside in no time.
Squats. The ultimate exercise for the butt, hips, and thighs, squats are easy and require no equipment. To do a squat, stand with your feet hip-width apart and squat down, keeping back straight, abs in and your knees behind your toes. Squat down like you’re sitting in a chair and then return to the starting position, squeezing your butt as you stand. Repeat for 2-3 sets of 8-12 reps. You can add hand weights for more intensity.
Lunges. Another great exercise to strengthen the butt, stand with your left foot in one spot. Bend the right leg while moving the left foot back into a lunge position, keeping the right knee behind the toe, torso upright and abs in. Slowly slide left foot back to starting position and repeat 8-12 times. Switch legs and do each leg for 2-3 sets.
Deadlift. A deadlift is a great exercise for the butt, but it’s important to keep the proper form. Stand with feet hip-width apart, weight in front of thighs. Keeping back flat and abs in, tip forward from the hips and lower your torso until bar hits mid-shin. Squeeze butt to raise back up. Keep the bar close to your legs through the entire movement, making sure not to bend the knees.
While you can’t spot reduce, a combination of cardio and strength training exercises can trim the backside.