Having a smaller, well-toned butt is the desire of many women and men too. Your butt majorly comprises of muscles and there are three to be precise. These are known as gluteal muscles and the major muscle in the butt happens to be the gluteal maximus which is actually one of the strongest muscles. There are also the gluteus medius and minimus and these three muscles are covered by adipose tissue also known as subcutaneous fat. The amount of fat you have in your butt is largely dictated by your lifestyle and genetics.
Exercises to Make Your Butt Smaller
Just like any other part of the body, making your butt smaller will require breaking some sweat. Exercises that work to reduce your overall fat percentage are encouraged and these also have to be the kind of exercises that do not increase muscle mass. With the right weight training and cardio exercises, you can tone your thighs, hips and most importantly glutes.
Below we give you some of the best butt reduction exercises and these include:
Lunges can be a challenging exercise but are quite rewarding. This is because they work multiple muscles around the glutes, hamstrings, calves and quads. There are various lunges exercises you can work on and these include: low lunges, sliding lunges, static lunges, wheel lunges and others.
Squats are a popular exercise and these are amongst the best exercises for your butt, hips and thighs. They also work out multiple muscles and are quite functional when it comes to building strength.
3. Hip Extensions
Hip extensions mainly work on the gluteus maximus which is responsible for your butt’s round shape. This therefore makes this exercise quite effective. It is vital that you mix this exercise up with others as you need to tone the surrounding hip and thigh muscles as well.
4. Step Ups
Like the hip extensions, these are fantastic exercises for butt reduction and this is because they mainly exercise the glutes. The trick behind doing successful step up exercises is ensuring that the step is high enough. Your knee should elevate to about 90 degrees.
5. One-Legged Dead Lifts
These are great exercises for your muscles because they exercise the butt, lower back and hamstrings as well. One-legged dead lifts maintain a well-balanced body as they work on the stabilizer muscles. However, this is not the kind of exercise you want to do if you have back problems as it can be intensive.
If you are not much of a gym person, you might want to consider cycling. This is not only great for your heart but also works out almost all the muscles in your body including your butt, hips and thighs. Regular cycling is a great all round exercise and you can make it work to your advantage by standing on the bike while riding to really intensify the glute workout.
Hiking is another great exercise that can help reduce your butt and this is a major calorie burner. Hiking is all about walking at an incline and though it can be intensive, it is easy going. Hiking requires a lot of energy and highly involves your glutes.
Running is not only a great stress reliever but also does a great job of reducing weight. You can seriously work your butt off if you run up a hill or sprint as this intensifies the workout.
Not many people have the enthusiasm to run and walking presents a great alternative. You don’t need to be fit to walk and this is more of a lifestyle choice. Now when it comes to walking, you might want to make it less easy by intensifying the walk with uphill walks or simply pick up the pace. This helps burn more calories and ultimately reduces your body fat.
Last but not least we have kickboxing which is a great body workout. The exercise works out the entire body especially your butt, thighs, hips and abs.
Proper Diet to Make Your Butt Smaller
The reason why the butt is so difficult for many to reduce is because as we mentioned it’s one of the main fat storage areas in the body. A proper diet can therefore help you lose weight and consequently reduce your butt. You need to:
1. Eat Right
The first thing you need to do is eat right and this means a healthy diet. Unburned calories are stored as fat and these are often deposited in the butt and thigh areas. If you are looking to reduce your butt size, you need to eat fewer calories. Leafy greens and lean proteins are great and these are also filling as opposed to rice, potatoes and pastas which are carbohydrates. As a general rule, try and reduce the carbs you consume after lunch and have more nutritious snacks.
2. Increase your Metabolism
Increasing your metabolism is great and this is because your body is able to burn up the calories you consume more effectively. Adding spice to meals helps a great deal as well as drinking water. Green tea, broccoli, low-fat yogurt and fish oils help boost your metabolism. Remember that exercise is one of the best metabolism boosters and you need to accommodate resistance exercises and cardio-workouts as well.