Staying fit is a goal for everyone. But to lose fat from the butt area is a dream. With the lifestyle we are leading officially and personally, sitting has become a significant part of our life, and it accumulates unnecessary fat in the buttocks. Butt has three major muscles called gluteus maximus, the gluteus minimus, and gluteus medius. It is challenging to have spot reduction, but you can try some simple exercises to reduce bum fat. Explore this article for a detailed description about 15 best exercises to reduce buttocks with images.
Will Walking Reduce Buttocks?
Walking is a part of everybody’s life, one way or another. Brisk walking can offer several health benefits. But if you want a toned buttock, then you will have to put in a bit of an effort. By walking on an inclined plane, with butt-firming exercises will tone your butt effectively.
Simple Exercises To Reduce Buttocks At Home:
Here we enlisted 15 simple and best exercises to reduce buttocks fat. Let’s have a look into them.
1. One-Leg Deadlift:
These exercises have an impact on gluteals or butt muscles. Keeping these healthy muscles results in good posture. They are also necessary for maintaining a healthy lower back.
How To Do:
- First, stand straight and place dumbells on the floor.
- Slowly lift your right leg without losing balance and bend down to reach the dumbbells and wrap your hands around it.
- Complete the pose by extending your right leg as much as possible.
- Keep the extended leg stiff and the resting leg too without bending.
- Try to stay in the pose for 20 seconds.
- You can slowly bring your extended leg to a resting position and standing straight.
- During any time during this stretch, you lose balance; you can slowly put your leg in a resting state.
2. Side-Lying Hip Abduction:
Hip abductor exercises strengthen glute muscles and tone them and give them a firm look. They also help stabilize your pelvis. If your hip abductor muscles are strong, they help your body perform well in any situation.
How To Do:
- Sleep sideways on the floor and fold your left hand under your head.
- Keep breathing and put your right hand across your chest.
- Now slowly lift your right leg at a 70 degrees angle.
- Keep your leg stretched for about 20 seconds.
- Then slowly bring your leg down and repeat it ten times.
- You can do these stretches by changing sides.
3. Side Stepping Exercise:
Side-stepping is a body resistance exercise that plays a prominent role in strengthening the muscles in your legs and buttocks. They help you lose fat in your butt and make them firm.
How To Do:
- Place a small stepping stool and stand erect beside it.
- Make your hands into fists.
- Put your left leg on the stool and join your right leg along.
- Put your right leg down and then joined by your left leg.
- Keep repeating at a faster pace.
- It is important to keep breathing.
4. Step Climbing Exercise:
Climbing steps employ more muscles than walking, jogging, or running on a flat surface. Climbing steps involve glutes and provide accurate conditioning of quads and hamstrings too. It is one of the best exercises to reduce buttocks.
How To Do:
- You can use a stepping machine in a gym.
- Use stairs even when there is a lift available.
- You can go for a hike.
5. Lunges:
Lunges are lower-body strengthening exercises that tone buttock muscles called gluteus maximus. There are many variations in thrusts such as sideways, forward, and transverse.
How To Do:
- Stand with your feet with a width of your hips.
- Take a forward step with your left leg
- Now slowly bend your legs with a 90 degrees angle without legs touching the ground.
- Come back to standing position and repeat it many times.
6. Lateral Band Walk:
Lateral band walk is an exercise that strengthens and stabilises the muscles in your hips, knees and enhances gluteal muscle. You can do these stretches as a warm-up before high power activities like running or jumping.
How To Do:
- Take a resistance band and place it around both the knees.
- Try to spread your legs spreading it evenly around both the legs.
- Put your hands forward, making a ball.
- Slowly bend the knees forming a squat posture
- Use an elastic band with high resistance for better results.
- Take 5 to 10 steps in one direction and repeat it in another direction.
7. Parivrtta Utkat Asana( Revolved Chair Pose):
Parivrtta Utkat Asana also called revolved chair pose, is one of the simple Asana, which can drastically help you reduce butt fat and detoxify your body at the same time. This pose mainly affects your chest, shoulders, upper back, and enhances the glutes, thighs, ankles, calves, and lower back. It stimulates abdominal organs and lengthens your spine.
How To Do:
- Stand with your feet and heels together. With a marginal gap between legs, bend your knees and sit as if you are seated in a chair.
- Lift your arms above your head, forming a namaskar mudra and turn your shoulders to the right without moving the hips or knees.
- Now place the left elbow on your right knee and move your chest towards the right.
- Place both hands with each other for balance.
- With a deep breath, look up and feel the pressure building on the butt and other parts.
- Try to remain in this position for one to three minutes and exhale. Straighten your shoulders and return to the same place.
- By repeating this exercise ten times on both sides, you can reduce the fat in buttocks.
8. Leg Lifting In Donkey Style:
This pose targets the largest of the glute muscles gluteus maximus, which forms the bulk of the buttocks. It also strengthens your core and shoulder muscles as your body needs to remain stable while you perform this pose.
How To Do:
- Lie down on the yoga mat with elbows and knees touching the ground.
- Slowly lift your upper body towards the ceiling, and see that your elbows, knees snd heels are in a straight line.
- Keep your elbows firmly on the ground, and keep your head and torso straight.
- Now, lift your right leg and stretch it as much as you can, keeping the left knee intact on the floor.
- Make sure that the right foot is pointing towards the ceiling and extend it in up and down position without moving the left knee or the upper body.
- You will be able to feel pressure in the butt area.
- Repeat the same for a minimum of 10 times in one leg and switch to the other leg
9. Leg Extension With Back Kick:
The muscles most affected in leg extension exercises are quadriceps. Quads have several tissues, but the most worked muscle during leg extensions is rectus femoris. This is one of the primary activities that involve buttocks and can do wonders if done regularly.
How To Do:
- Get on your hands and knees on a mat.
- Place a foam roller under your right foot so that your right knee doesn’t touch the ground.
- Balance yourself in this position, lift your left leg slowly and fold your knees.
- Release your left leg straight parallel to the ground like kicking.
- Make sure that your right knee doesn’t touch the ground and torso, head, and hands are kept straight.
- While you are kicking, pressure can be felt in your butt area.
- You can do this 15 times in each leg.
10. Squats:
Squats make your lower body exercise. It affects the muscles of buttocks, thighs, and hips. A combination of squats with dumbbells is an excellent way to reduce butt fat, and it tones your arms at the same time.
How To Do:
- Stand up with your feet apart, a bit wider than your hip.
- Either hold dumbbells in both hands or keep a single one with both hands.
- Now, slowly push your bum backwards and lower your body into a squat.
- Keep your chest lifted and core tight.
- Make sure to keep your head, back, and shoulders in line with your spine so that it doesn’t strain your neck.
- Apply pressure on heels, and you can feel the stretch in your butts.
- Repeat the same for 20 times to gain fabulous results.
11. Ardha Chandrasana – Half Moon Posture:
The Ardhachandra asana strengthens ankles, glutes, legs, spine, and abs. Yoga, along with reducing fat in the butt area, it enhances the muscles of the abdomen.
How To Do:
- Stand straight on top of the mat, turn to your left and keep your feet wide apart as your wrists are.
- Rotate your right foot at a 90 degrees angle so that your leg is in the air and turn your hip slightly in the same direction.
- Now, extend and lift your right arms above your shoulders facing the roof.
- Try balancing your body weight on your left leg; left-hand fingers should touch the floor and should be 6 inches away from the left leg.
- Once you achieve proper balance, turn your head and look at the left thumb. You can feel the pressure in the buttocks and back area.
- Hold up in this position for a minute and slowly lower your right leg exhaling and then lower your arms.
- Repeat the same exercise with both legs for five times, to reduce buttock fat.
12. Legs Movement In A Lying Posture:
This is another exercise that helps reduce fat in the hips, buttocks area as well as thighs. It also tones the muscles in those areas.
How To Do:
- Lie down on the mat with your back touching the ground.
- Fold your knees, toes, heel, hips, and shoulder in alignment.
- Slowly lift your body from the waist down, including hips and toes. Try to balance your body weight from the shoulder.
- Your hands and palms should be touching the floor.
- Now, move your leg forward and backwards, making sure that your toes, hip, and waist do not touch the floor.
- You will be able to feel the pressure in your butt area.
- You can repeat for about 20 times and do three sets for the best results.
13. Parivrtta Supta Padangusthasana:
This yoga asana, as the name suggests, is in a posture that helps relieve wind from your body and even reduces the fat in the butt area.
How To Do:
- First, lie down on the yoga mat with your shoulders, back, hips, and legs, forming a straight line.
- Slowly raise your right leg along with hip, turn on the left side and hold your big toes with your left hand.
- Try to keep your knees straight and spread your right arm perpendicular to the body, palm facing up, and your facing in the right direction.
- Try keeping your right shoulder and arm on the ground. Stay in this posture to exert pressure in the butt area.
- Try staying in this posture for 30 seconds and keep breathing.
- Release by bending your knee first, and come to the centre position straightening them.
- Repeat the same posture on the other side.
14. Stretched Triangle Posture:
This stretched triangle posture helps reduce the fat in the butt area by affecting gluteus minimus and gluteus medius. It also strengthens the hamstring muscles and simultaneously tones the waistline and armpit area.
How To Do:
- Stand with both feet apart and toes facing opposite directions.
- Now, open both hands perpendicular to your shoulders.
- Slowly bend towards the right side from the waist and hold your leg with your right hand.
- Your left hand should face the ceiling. Try to keep your left hand and left knee as straight as possible.
- Turn your face to the left side, and the pressure starts building up on your butt, calves, and arms.
- Try to stay in this position for 30 seconds and repeat the same on the other side.
15. Steps Up and Down:
This is another easy and better way of reducing butt fat. All you have to do is stepping up and down from a few aerobic blocks. It reduces the fat in your buttocks easily along with toning your calf and thigh muscles.
How To Do:
- You can do this exercise on your stairs at home or the gym by placing a step stool.
- Stand erect with both legs together. Close your palms, forming a fist, and bring them close to your chest.
- Now raise your right leg and step up on the stool and place your left leg on the same seat while coming down. As if you are climbing stairs but on the same step stool.
- Doing this continuously puts pressure on your hips, thighs, and calf muscles.
- Repeat the exercise for 2 minutes and gradually increase it to 5 minutes.
Tips To Reduce Buttocks Fat:
- You can reduce the fat in your buttocks by following some simple exercise routines such as sidestepping, jogging on an inclined plane, cardio, etc. to tighten your glutes.
- Along with exercises, following a diet plan also helps your cause to reduce your butt fat.
- It is best to eat healthy carbs and fats.
- Cut down on the number of calories you get into your body.
- Eat healthy fruits and nuts and avoid empty calories.
With the work-life we have, sitting is a central part of the job. But sitting continuously results in the accumulation of fat in your buttocks. Once the fat starts depositing on butts, it’s become excruciating to get rid of it. It needs dedication and intense workout regularly to get back in perfect shape. So follow these best exercises to reduce buttocks of your dream.
