How to Lose the Pooch Above Your Butt

Get rid of butt pooch with toning exercises and cardio.
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A toned backside is an attractive feature that is also indicative of good physical fitness for a young adult. If your buttocks are more jiggly than they are tight, then you may also have a pooch resting above them from excess butt, back and waist fat. You can lose this pooch through a combination of healthy eating, cardiovascular exercise and toning exercises to target trouble areas.

    Step 1

    Start an aerobic exercise program to train your cardiovascular system and lose fat all over your body including the belly, back and butt. Cardio exercise increases the metabolic rate, which increases caloric burn to burn off fat. Standard guidelines for aerobic exercise for healthy adults are 150 minutes of moderate-intensity exercise or 75 minutes of vigorous exercise per week. However, you'll need to exceed these guidelines if you want to lose weight. Aim for five 45-minute cardio sessions per week of moderate intensity or three 30-minute high-intensity sessions in which you can't carry on a conversation as easily as the former.

    Step 2

    Train the lower-body two to three times a week with a strength-training circuit. You'll need to tone up your lower-body muscles to help prevent the pooch that develops from poor muscle tone in the belly and buttocks area. Tone these muscles with exercises such as squats, static lunges, walking lunges, wall-sits and back extensions. Core-strengthening exercises for the abdominals are also vital; doing these will help tighten up your body's midsection for a leaner physique. Aim to do core exercises such as planks, side planks and leg raises a few times a week. Avoid training the same muscle groups two days in a row to allow time for recovery and muscle growth.

    Step 3

    Burn off butt fat by challenging your body with a variety of exercises. New exercises that stimulate the buttocks, back and abdominal region increase calorie-burning potential through increased effort. Fox News suggests adding a variety of different leg and gluteal exercises that involve the use of machines, body weight, bands, weights, medicine balls and stability balls. Furthermore, increase exercise difficulty levels to tone up muscles by doing one-legged exercises instead of two legs or standing up instead of sitting down.

    Step 4

    Eat a healthy diet to lose excess fat on the body including butt pooch. You can't show off a toned backside if there is a layer of flight hiding it. Weight loss occurs when calories taken in are less than calories burned off. Since there are 3,500 calories in a pound of fat, you will need to cut 3,500 calories from your weekly diet or 500 calories per day to lose a healthy pound per week, according to the Mayo Clinic. You can also increase physical activity levels to burn more calories. A nutritious diet should consist primarily of vegetables, fruits, lean proteins and healthy fats in moderation. Avoid high-calorie, high-fat and processed foods such as cakes, cookies and soda pop.


    • Always consult a health professional before initiating a new exercise program that could affect your health.

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