A square butt doesn't make for a nice rear view, and it can make you feel self-conscious about your appearance. If your butt looks square-shaped, it's likely due to excess fat and lack of muscle tone. You can get rid of a square butt and work toward a shapely, rounded bottom with a combination of exercise and diet. By losing excess body fat while toning the muscles around your butt, you'll lift and shape it for a better rear view.
Always verify your weight-loss and exercise plan with your doctor before you begin it. Perform strength-training exercises no more than every other day to allow your muscles time to recover from the workout.
Eat mindfully, suggests Harvard Medical School, to avoid overeating that leads to excess fat. Write down what you eat, making sure to spread your meals and snacks over the day for sustained energy and metabolism.
Reduce your daily caloric intake by 250 to 500 for a loss of 1/2 to 1 pound each week. Substitute fresh fruit or veggies for snack crackers or chips to save around 200 calories; pass on the whipped cream on your coffee beverage for an additional savings of 100 calories.
Hydrate your body, maintain a sensation of fullness and promote weight loss by drinking eight to 10 glasses of water or herbal tea each day.
Engage in cardiovascular exercise that works the gluteus maximus muscles of the butt to burn fat and lift your bottom. Take a brisk walk, jog, use the stair climber or swim for 300 minutes weekly.
Lift and shape your butt with mountain climbers. Get into position as if you're preparing to run a race by supporting your body weight with your arms and on the balls of your feet. Keep your butt slightly raised, rather than making a straight line with your body. Jump your feet forward, one at a time, as if climbing a mountain but without moving your whole body forward and while keeping your hands in the same place throughout the exercise. Perform mountain climbers for 30 seconds to two minutes, three times weekly.
Stand with your feet shoulder-width apart while holding a dumbbell in each hand at chest level. Squat down slightly to get into the starting position for lateral shuffles. Step out toward the right with your right foot, and then shuffle the left foot over to meet it. Perform 24 shuffles to the right, and then repeat toward the left. Do lateral shuffles three times per week to firm and lift your butt.
Tighten your glute muscles for a shapelier bottom by doing butt lifts. Lie on your back with your arms resting by your sides. Place your feet next to each other, and squeeze your knees and thighs together. Lift your butt, hips and thighs while keeping your feet planted on the floor. Hold the lift for two counts before lowering with control. Perform 12 to 24 butt lifts three times each week.
- University of Maryland Medical Center: Common-Sense Strategies to Long-Term Weight Loss
- Harvard Medical School: Mindful Eating May Help with Weight Loss
- Georgia State University: Physical Activity
- American Council on Exercise: Butt & Hip Exercises
- Fitness Magazine: 7-Minute Workout-- Booty Boot Camp
Mary Ylisela is a former teacher with a Bachelor of Arts in elementary education and mathematics. She has been a writer since 1996, specializing in business, fitness and education. Prior to teaching, Ylisela worked as a certified fitness instructor and a small-business owner.