Shrink a Fat Butt

Worried you're carrying too much weight in your posterior? A big ol' booty can make it hard to shop and feel like your most defining, distracting feature. Though it's very difficult to target an area, through exercise and diet, you'll see a smaller bum in no time.

Steps

Exercise

  1. Tone your glutes. Strength-training exercises are ultimately the best way to shrink your butt. Muscle takes up less physical space than fat, so toning it up (turning it into muscle) will lift it and make it smaller. It will also increase your overall metabolism and bring your whole body into proportion.
    • Dead lifts are great exercises for the glute area. But when doing this exercise, be sure to emphasize form over weight. Lifting more weight the wrong way won't get you better results.
    • Put squats into your routine. This exercise primarily targets your thighs and butt, but also works the hamstrings and lower back. Make sure to warm up beforehand.
    • Lunges are another fantastic exercise for your bottom half. There are a bunch of different varieties (side, reverse, etc.), so constantly change it up.
  2. Get into cardio. 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 for your minute.[1] And fewer calories equals a smaller butt.
    • In addition to straight up cardio, try interval training--it burns even more calories than its one-paced counterpart.[2] 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.
  3. Begin circuit training. If regular ol' strength training is getting a bit boring, mix it up with circuit training. While you can do cardio every day, keep the strength training to 30 minutes, 3 days a week. Alternate between a new glute-toning exercise and high-intensity cardio activity for your entire workout session.[3]
    • Circuit training is about combinations. If you don't have access to a number of weights or machines, jog with weights or otherwise add weights into your cardio exercises. You'll be killing two birds with one dumbbell.

Harness Fat-Shrinking Techniques

  1. Cut the calories. Fewer calories in equals more calories lost. More calories lost equals a smaller everything--including your bottom. Cutting the calories with exercise may not be enough; you have to monitor your eating habits, too.
    • 1 pound is 3,500 calories. If losing 10 lbs is your first goal, cutting 500 calories a day will equal the loss of 1 lb per week, 10 weeks in total. But don't forget: exercise cuts out the calories, too.
  2. 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.[4]
    • Avocados, olives, nuts, olive oil and salmon all have good unsaturated fats that you shouldn't feel guilty about. They'll also keep you satiated, keeping 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.
  3. Get a healthy amount of dairy and protein. Both of these food groups help you build muscle and are full of nutrition. It'll be easier to burn the midnight oil and get you through those hefty workouts.
    • Eggs, turkey, chicken, fish and low-fat yogurts, cheeses, milk and cottage cheese are all good options. If you opt for red meat, make sure it's lean.
  4. Cut out the crap. To cut the calories, you're going to have to eliminate the bad fats and empty calories. That means no junk food and no sodas. On either, your body doesn't get full and stores the junk in with your fat cells.
    • 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. Two cups before every meal will fill you up, hydrate you, and keep the weight off.[5] You'll also have less time to consume those sugary, high-calorie drinks that do nothing for your body's nutrition or waistline.



Tips

  • Feel free to do cardio every day, but limit the weight training to 3 or so days a week. Your muscles need time to repair themselves.
  • Exercise daily for at least 30 minutes.
  • Consult a doctor before you start any extreme diet or exercise regimen.

Warnings

  • Study healthy nutrition for help in achieving your goals. Avoid fad diets and unproven supplements. You may see results initially, but they'll go away quickly and ultimately do harm to your body.

Related Articles

Sources and Citations

  1. ↑ http://www.washingtonpost.com/wp-dyn/content/article/2007/04/20/AR2007042001772.html
  2. ↑ http://www.ncbi.nlm.nih.gov/pubmed/23210120
  3. ↑ http://healthyliving.azcentral.com/smaller-butt-gym-10163.html
  4. ↑ http://www.fitnessmagazine.com/recipes/healthy-eating/tips/why-non-fat-isnt-the-answer/
  5. ↑ http://www.cnn.com/2010/HEALTH/08/23/drink.water.lose.weight/index.html

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