- Do glute exercises, like deadlifts and squats, to target your butt while exercising.
- Try cardio workouts, like swimming, running, and cycling, to lose weight.
- Eat a healthy, balanced diet and avoid junk food to lose weight over time.
Best Exercises to Shrink Your Butt
Work your glutes. Strength-training exercises are ultimately the best way to shrink your butt. Muscle takes up less physical space than fat so toning your butt (turning the fat into muscle) will lift it and make it smaller. Carrying more muscle will also increase your metabolism and bring your whole body into proportion. Doing dead lifts is a great exercise for your glutes. When doing a deadlift, emphasize form over weight. Keep your spine in a neutral position and aligned with your head and shoulders, engage your core throughout the deadlift, and rest your weight on your heels. Add squats into your routine. With your legs hip-width apart, slowly bend your knees, engaging your glutes as you go. Bend down as far as you can with your back straight, then stand back up to complete 1 squat. Doing lunges is another fantastic exercise for your butt. With one leg in front and one leg behind you, slowly bend your front knee until it’s at a 90-degree angle to the floor. Then, stand back up to complete 1 lunge. Do wall sits to fire up your glutes. With your back against a wall, bend your legs at a 90-degree angle to the floor, like you’re sitting in a chair. Hold the position for as long as you can, then stand up. Climb stairs to work your glutes. Simply walking up a set of stairs is a great way to target the muscles in your bum. As often as you can, take the stairs instead of an elevator to slim down.
Get into cardio to lose weight. Since fat is the culprit to a big butt, cardio is the quickest answer to blasting it away. Running, swimming, boxing, or cycling will burn the most calories. Burning calories leads to weight loss, which equals a smaller butt. In addition to straight-up cardio, try interval training—it burns even more calories than its one-paced counterpart. Exercise full out for 30 seconds and rest for a couple of minutes. Repeat 8-10 times. Your metabolism will get upped in minutes and stay up. And the best part? The hard part of your workout is done in 15 minutes. Find cardio exercises and routines that you like and will stay motivated to do. You might like running or doing HIIT routines in your home, or you might prefer something else. The best cardio exercise is the one that you enjoy doing.
Begin circuit training to mix up your exercise routine. Pick a high-intensity exercise, like squats, lunges, or climbing stairs. Then, alternate between this glute-toning exercise and a different high-intensity cardio activity every 30 minutes. Circuit training is about combinations of using weights and doing cardio. If you don't have access to a number of weights or machines, jog with weights in intervals of a minute or two. Otherwise, add weights to your cardio exercises. You'll be killing 2 birds with one dumbbell.
Dieting to Lose Weight
Cut calories. The fewer calories you eat, the easier it is to lose weight. More calories lost equals a smaller everything—including your bottom. Cutting calories with exercise may not be enough, so adjust your eating habits, too. 1 pound (0.45 kg) is 3,500 calories. If losing 10 lbs (4.5 kg) is your first goal, cutting 500 calories a day will equal the loss of 1 lb (0.45 kg) per week, 10 weeks in total. But don't forget: exercise burns calories, too. Focusing on your diet is the best way to get a smaller butt without exercising.
Eat the right carbs and fats. So often carbs and fats are made into villains. However, there are good carbs and good fats that are very important to your diet; they give your body energy, maintain your metabolism and help your digestive system absorb vitamins. Try to eat around 50 grams of carbs per day to lose weight. Avocados, olives, nuts, olive oil, and salmon all have good unsaturated fats that will keep you satiated, which will keep you from overeating later. Whole-grain and whole-wheat breads, cereals and pasta, oatmeal, couscous, quinoa, and brown rice are good carbs that provide fiber, energy, and keep your insulin levels normal.
Get a healthy amount of dairy and protein. Both of these food groups help you build muscle and are full of nutrition. Dairy and protein will also make it easier to get through your workouts. In general, try to eat around 3 cups (360 g) of dairy and 1/2 cup (60 g) of protein per day. Eggs, turkey, chicken, fish, low-fat yogurts, milk, cheeses, and cottage cheese are all good options. If you opt for red meat, choose lean options.
Cut out empty calories and junk food. To cut calories, eliminate the bad fats and empty calories. That means no junk food and no sugary drinks. Eliminating empty calories will help your body tack on muscles instead of fat. Load up on the fruit and vegetables. They are low-calorie but still dense, providing you nutrition, few calories, energy, and leaving you fuller longer. Drink water to lose weight, too. Drinking 2 cups (250 mL) before every meal will satisfy you, hydrate you, and keep weight off. Cutting out junk food is great, but don’t worry if you slip up every now and then. Having a small treat after a big exercise session is much better than not exercising at all.
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