Exercises to Lose Butt Fat
Excess body fat can appear in any spot on your body but can be especially dreadful when it starts accumulating on your butt. Having a larger than desired butt can be a blow to your self-esteem and can make picking out clothes difficult. The good news: There are exercises that you can do to burn excess butt fat while toning the glute muscles to shape a lean derriere. Check with your health care provider before beginning any fitness regimen.
Running is a form of cardiovascular exercise that burns calories and tones the butt muscles at the same time. Running is also recommended by Shape Fit for anyone who wishes to achieve a lean butt. Start running in small amounts every day if you are new to fitness. Try running for five to 15 minutes at a moderate pace that challenges your muscles but allows you to still talk. As you become more comfortable with running, add more time and intensity to your workouts. Try running longer distances and longer times, and incoporate sprinting intervals. Variety in your running can help to continuously challenge your muscles while burning butt fat.
- Running is a form of cardiovascular exercise that burns calories and tones the butt muscles at the same time.
- Try running for five to 15 minutes at a moderate pace that challenges your muscles but allows you to still talk.
Core Fat Burning Exercises
Standing squats can be performed by someone of almost any fitness level and modified as you gain strength. To perform a standard squat, stand upright with your feet shoulder-width to hip-width apart. Keep your back straight and your weight resting on the back of your feet. To avoid injury during the squat, keep your knees directly over your ankles. Slowly push your butt back as you squat downward until your legs create a 90-degree angle. Pause for one second at the bottom, slowly stand back up and squeeze your butt muscles as you return to the starting position. Work until you perform 12 to 15 repetitions. To increase the challenge, hold a dumbbell in each hand during the exercise.
- Standing squats can be performed by someone of almost any fitness level and modified as you gain strength.
- Slowly push your butt back as you squat downward until your legs create a 90-degree angle.
The dumbbell step-up is a low-impact exercise that targets the glute muscles of the butt. Choose a steady, stable surface such as a weight bench or aerobic step to step onto during this exercise. Stand facing the bench while holding a dumbbell in each hand. Place your right foot--leading foot--onto the bench, follow with your left or trailing foot, step down with your right foot and follow with your left. Alternate your leading and trailing foot every repetition and work until you complete 12 to 15 repetitions on each leg.
- The dumbbell step-up is a low-impact exercise that targets the glute muscles of the butt.
- Alternate your leading and trailing foot every repetition and work until you complete 12 to 15 repetitions on each leg.
Jump and Reach
Exercises for Seniors Over 60
The jump and reach exercise is a combination of aerobic and toning exercises. Start in the same position as a standard squat with your knees slightly bent. Squat downward and place your arms behind your body to prepare to jump upward. Pause for a second at the bottom of the squat, rock your weight into your toes and propel your body upward into a jump. Reach overhead as you jump, bend your knees as you land and rock your weight into your heels to protect your knees from the impact. Move right into the second repetition after you land and continue the exercise for 12 to 15 repetitions.
- The jump and reach exercise is a combination of aerobic and toning exercises.
- Pause for a second at the bottom of the squat, rock your weight into your toes and propel your body upward into a jump.
Core Fat Burning Exercises
Exercises for Seniors Over 60
Does Walking Help You Lose the Fat Around Your Waist?
Workouts to Get Rid of Cellulite on the Back of Your Thighs
Weight Lifting Programs to Lose Weight
Shin Stretches for Runners
Running and Pain in the Tibialis Anterior Muscle
Does Alternating Running and Walking Burn Fat?
How To Lose Weight with Dumbbells
The Best Love Handle & Hip Workout
- Shape Fit: Reducing Your Butt With Toning Exercises
- Shape Fit: Butt Shaping Exercises to Tone, Firm and Sculpt Your Glutes
- American Council on Exercise: Dumbbell Step-Up
- American Council on Exercise: Jump and Reach
- Clark DR, Lambert MI, Hunter AM. Muscle activation in the loaded free barbell squat: a brief review. J Strength Cond Res. 2012;26(4):1169-1178. doi:10.1519/JSC.0b013e31822d533d
- Neto WK, Soares EG, Vieira TL et al. Gluteus Maximus Activation during Common Strength and Hypertrophy Exercises: A Systematic Review. J Sports Sci Med. 2020;19(1):195–203.
- Mausehund L, Skard AE, Krosshaug T. Muscle Activation in Unilateral Barbell Exercises: Implications for Strength Training and Rehabilitation. J Strength Cond Res. 2019;33 Suppl 1:S85-S94. doi:10.1519/JSC.0000000000002617
- National Strength and Conditioning Association. Vigotsky A, Tumminello N. Are the Seated Leg Extension, Leg Curl, and Adduction Machine Exercises Non-Functional or Risky? Personal Training Quarterly. June 2017;4(4): Colorado Springs, Colo.: National Strength and Conditioning Association 2020 https://www.nsca.com/education/articles/ptq/are-the-seated-leg-extension-leg-curl-and-adduction-machine-exercises-non-functional-or-risky
Ashley Farley has been a certified personal trainer since 2008. She is also a writer specializing in healthy living, fitness and nutrition topics. Farley has an Associate of Science in mental health services from the Community College of the Air Force and is pursuing her B.A. in English at Wright State University.