How To Lose Butt Fat – 10 Amazing And Very Effective Exercises
Speed up your weight loss process with calorie-burning exercises. Exercise with a single movement to improve the definition of the back muscles or butt fat.
Combine your exercise plan with healthy eating habits to get the butt you want. Do exercises 1-5 from this list to burn calories. Combine with 6 to 10 exercises for strength training.
Step up to the stairs
Avoid elevators and escalators! Climb the stairs as often as possible to burn calories and improve your fitness.
A study published in the British Journal of Sports Medicine found that even a small amount of stair climbing had clear health benefits for a group of young women.
The woman climbed the stairs at a speed of 90 steps per minute for about two minutes each time. During the first week of the study, they climbed the stairs once a day, five days a week. In the seventh and eighth weeks, he climbed the stairs five times a day, five days a week.
It’s still only 10 minutes of exercise a day, but it’s enough to make a difference.
Take a hike
Climbing stairs provides the same benefits as walking. Climbing stairs and walking burn the same number of calories if you walk at the same relative intensity for the same amount of time from the Calorie Control Council Get Moving Calculator.
Add mountain climbing to your adventure to increase your exercise. Think of each step as another step toward a slimmer back.
Climbing a Rock
Looking for a full body workout that burns tons of calories?
Walking and climbing stairs at the same time burns almost twice as many calories as climbing. Indoor climbing walls offer a relatively safe way to learn to climb.
As a bonus, your brain also gets a workout. You’ll use your problem-solving skills to figure out how to get through each path.
HIIT (High-intensity interval training) at the gym
High Intensity Interval Training (HIIT) involves a series of exercises alternating with intense exercise.
Just four minutes of HIIT can transform your health and fitness. Increase this time to 20 or 30 minutes to burn more calories.
Include one or two exercises for each major muscle group in your HIIT program. Your program should consist of 12-15 exercises. Do each exercise very hard for 30 seconds. Rest for 10 seconds before starting the next exercise.
Do the specific single-movement exercises below for a glute-focused workout. Do one or two more exercises between each glute exercise. As part of a HIIT program, try:
- Jumping jacks
- Jogging in place
- Leg lifts
Dive into yoga
Rapid or power yoga classes often include a HIIT-like sequence for each exercise segment.
Find a yoga class that includes at least 15-20 minutes of complex, engaging movements that will make you sweat.
Most yoga classes include deep stretches to improve flexibility and promote relaxation.
Start by squatting down with your body weight.
- Start with your feet shoulder-width apart.
- Keep both arms straight in front of you to maintain balance.
- Slowly lower your back to the floor.
- Do not let your knees go in front of your toes.
- Imagine you are sitting in the chair as fast as possible. Lower yourself with your knees at a 90-degree angle.
- Don’t let your knees sink in between. Make sure they fit your fingers.
- Rise slowly for 1 rep.
As you get stronger, carry a dumbbell with you when you sit down to make it harder.
Sitting doesn’t strengthen your gluteal muscles unless you have something to sit on. Try this yoga exercise, similar to the squat above, to get stronger:
- Press your back against the wall.
- Spread your feet hip-width apart.
- Cross your arms, keeping them away from your body.
- Slowly slide your back down the wall until your knees are bent at a 90-degree angle. Do not let your knees go past your toes and keep your knees in line with your toes.
- Hold for 30 seconds.
Make it more difficult by doing this pose without a wall. In yoga, this is called Chair Pose or Utkatasana. Stand with your feet shoulder-width apart or slightly closer. Raise your hands directly behind your ears. Slowly sit in the chair in the air. Make sure you can still see your toes in front of your knees.
The lunge may sound simple, but it’s an effective technique for strengthening your back.
- Stand with your feet together.
- Take a giant step back.
- Bend your front knee to 90 degrees.
- Lower your back knee to the floor.
- Lift your back heel so you’re on the ball of your back foot.
- Take a step forward with your back foot.
- Return to starting position for 1 repetition.
- Repeat on the other side.
You may increase the intensity by adding a dumbbell in each hand.
- Stand between two stable benches or a platform of equal height.
- Climb onto each bench or platform to get to the side by turning your head toward the bench.
- Return to the center starting position each time before switching to the other side.
Hold a dumbbell in each hand at your side to increase the sensation of the burn.
- Start crawling.
- Place your knees under your hips, about hip-width apart.
- Keep your hands shoulder width apart.
- Align the creases of your wrists with the bottom of your shoulders.
- Pull your right leg behind you, toes pointing down. Raise your legs until they are in line with your back.
- Lower the legs for 1 rep.
- Do 5 repetitions on this side and then switch sides.
The Next Steps
Most adults should get at least 150 minutes of moderate aerobic exercise or at least 75 minutes of vigorous aerobic exercise per week. Adding strength exercises for all major muscles two to three days a week is also recommended.
Walking, high-speed interval training, and brisk yoga count against both types of exercise. They also increase your heart rate and strengthen your muscles.
Burning more calories helps you lose fat no matter where it is on your body. Building muscle mass increases calorie burn and makes the glutes more defined.
Combine your regular exercise routine with a healthy diet to get your swimsuit for butt you desire.