Butt dimples -- caused by cellulite, or fat deposits right beneath the skin's surface -- can make you feel embarrassed about your appearance. The presence of cellulite on your derriere can run in the family, or be caused by hormones or lifestyle. A combination of eating modifications, aerobic exercise and muscle-toning exercises can help you get rid of butt dimples for a smoother, firmer-looking rear view.
Aerobic Exercise
Aerobic exercise is an important part of getting rid of butt dimples because it improves blood circulation. Move your body by participating in about 300 minutes a week of aerobic exercise to lose weight. Activities such as jogging, cycling, walking or swimming will help you get rid of fat while toning the muscles around your butt for a smoother-looking rear end.
Interval Training
When you incorporate intervals into your aerobic workouts, you increase your calorie expenditure and boost your fat-burning potential. Interval training is an effective way to get rid of cellulite on and around your bottom. You can add intervals into most any cardiovascular workout by increasing your pace or incline. If you walk, jog or bicycle for aerobic exercise, go faster or go uphill for 30 to 60 seconds after every four to five minutes of moderately paced activity.
Weight-Bearing Exercises
Strength training exercises tighten and tone your gluteus maximus, or butt muscles, to give your bottom a smoother, firmer look. These exercises can be performed using your own body weight for resistance, or you can add resistance by doing them with dumbbells, kettlebells or a barbell. Squats and lunges are two strength training exercises you can do anywhere to tone your bottom and get rid of butt dimples. If you work out at a gym, you can do leg extension and leg curls. Although these weight machines work your leg muscles, they also engage your gluteus maximus.
Other Considerations
Certain lifestyle changes can help you get rid of butt dimples. Steer clear of fatty foods, too many carbohydrates and too much salt, while making sure to eat fiber-rich whole grains and fresh produce. If you're a smoker, quit smoking to help get rid of cellulite and improve your health all the way around. Also, wear clothing that isn't too tight so it doesn't cut off circulation to your butt.
