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How to Lose Weight & Downsize Your Butt

By Tina Pashley ; Updated July 18, 2017

As people gain weight, they often find that excess fat tends to accumulate on the buttocks. While this is a common problem, it can be solved with a regular regimen of physical activity and nutritious eating habits. Perform glutes-strengthening exercises to reshape your buttocks and aerobic activity to lose body fat. Combining these essential elements will help give your backside a smaller, firmer appearance.

Body-fat Reduction

  1. Perform a minimum of 150 minutes of moderate-level aerobic activity every week, as suggested by the U.S. Centers for Disease Control and Prevention. Exercise longer to shed fat at a faster rate.

  2. Participate in activities that you enjoy to stay motivated. Brisk walking, hiking, jogging, cycling and swimming are enjoyable activities that burn hundreds of calories per hour.

  3. Reduce your daily caloric intake by consuming smaller portions. Eat healthy foods that are low in calories, including fresh fruits, vegetables, low-fat dairy products, nuts and legumes.

Mule Kicks

  1. Perform mule kicks to tone your glutes, suggests the American Council on Exercise. Kneel on the ground with your palms and knees on the floor. Keep your hands directly beneath your shoulders and your legs at 90-degree angles.

  2. Maintain a straight back and a tightened abdomen as you lift your lower left leg off the ground. Raise your foot upward in an arc motion, keeping your leg at a right angle, and continue raising your foot until it is above your buttocks.

  3. Squeeze your glutes and lift your foot until your thigh is parallel with the floor. Slowly return to the original position. Alternate legs between sets. Complete three sets of eight to 12 repetitions with each leg.


  1. Add lunges to your glutes-strengthening program to help develop your buttocks muscles. Stand with your back straight, abdomen tight and arms at your sides. Step forward with your left foot, and lower your right knee to the floor by bending your knees.

  2. Continue bending your knees until your right knee almost touches the floor. Keep your left knee directly above your left foot.

  3. Return to the original standing position by pushing your left foot off the floor. Alternate legs between sets or repetitions. Hold a dumbbell in each hand for additional resistance. Complete three sets of eight to 12 repetitions with each leg.

  4. Tip

    Perform more vigorous forms of exercise to lose fat quickly and throughout your entire body.

    Do strength-training exercises that target the glutes two to three days per week.


    Talk to your doctor before beginning a weight-loss program.

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