Shapely, jiggle-free buttocks make you want to strut your stuff in jeans or a body-hugging dress. To get rid of that extra weight, you need to engage in cardio exercises that burn fat. Although you can't target buttock fat exclusively, you can lose weight all over for a slimmer behind.
Cardio Activities for Better Buttocks
For the best possible buttocks, cardio exercise is necessary to lose the excess jiggle. You don't need any fancy machines or equipment to lose weight all over, including on your tush. Swimming, dancing, jogging and skating are all forms of aerobic exercise that can help you burn calories, lose weight and get a better rear view. An extra benefit of doing cardio that engages your buttocks is that your tush will receive some toning benefits, too. Walking is also an excellent form of cardio for better buttocks. Incorporate lunges, hills, squats and high-knees into your walking workout for the best possible weight-loss and butt-toning workout.
If you prefer exercising indoors, there are plenty of cardio machines you can use to burn calories for the best possible body and butt. Choose the elliptical, treadmill, stairclimber or stationary bike at your local health club. Tighten the tension on the bike or increase the incline on the treadmill to further engage your buttocks muscles. On sunny days when the warm weather beckons you outdoors, hop on your bike and pedal your way to a better booty.
Toning the Buttocks
While cardio is important to losing fat all over as well as on your butt, strength-training exercises should be part of your plan if you want buttocks that are slender, shapely and toned. Do strength-training exercises two or three times per week for 15 to 20 minutes per session to build muscle mass for more efficient calorie burn, leading to a slender body and sculpted buns. Include strength-training exercises such as dumbbell squats, lunges, dumbbell stepups and stability ball reverse extensions.
Keep in Mind
Before you get started on your better-buttocks plan, see your doctor to get health clearance. Include a healthy eating plan in combination with your exercises to fuel your body and lose more weight. Cut 250 to 500 calories from your diet per day to lose an additional 1/2 to 1 pound per week. Eat no less than 1,200 calories daily to support your body's energy and nutritional needs. Focus on healthy foods such as lean meats, fresh produce, whole grains and lowfat dairy.
- Centers for Disease Control and Prevention: Physical Activity
- American Council on Exercise: Why is the Concept of Spot Reduction Considered a Myth?
- Georgia State University: Physical Activity
- Fitness: Walking Workout -- A Firmer Butt in 30 Minutes
- Fitness: Our Best Cardio Workouts
- MayoClinic.com: Strength Training -- Get Stronger, Leaner, Healthier
- American Council on Exercise: Butt & Hip Exercises
- University of Maryland Medical Center: Common-Sense Strategies to Long-Term Weight Loss
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.