How to Lose Weight & Keep a Big Butt

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For some people, losing weight is a very hard task. It takes sensible eating, exercise, and above all, it takes the will to do it. With that being said, there are events that take place that can make this situation a little more complicated. One of these is wanting to lose weight while simultaneously maintaining a big butt. This is a completely different take on spot reduction. In this case, it's actually spot maintaining. The key thing to focus on is working the butt muscles and not overdoing it on high amounts of aerobic activity.

Things You'll Need

  • Dumbbells Chair

Lunches and Lunges

  • Do squats. These are one of the best exercises for the legs and butt. Perform them with either dumbbells or barbells. Use heavy weights, do low reps and high sets and take long rest periods to allow for adequate recovery. An example of this would be 10 sets of 3-to-5 reps with 2-to-4 minute rest periods.

  • Perform lunges. These can be done walking, stepping forward, stepping backward and stepping to the side. You can use dumbbells or barbells for this exercise. If you are going to use a barbell, the best place to do the reps is in a Smith Machine. This way you can go heavy with the weights and you have a safety system in case you can't complete a rep or you lose your balance.

  • Do step-ups. You can do these on a plyo box, step blocks or a chair. Make sure the height is high enough that you have to bend your knee about 90 degrees to step up. This will ensure that you are using the glutes. Hold two dumbbells in your hands and simply step up and off the box with both feet. For a variation and to target the glutes a little more, step up with one foot and as you do, lift the other foot up in the air while drawing your knee in toward your chest. Then step back down.

  • Run up steep hills. Running up steep hills will really work the glutes. Find a nearby hill that is about 1/10 of a mile. After a warmup, come to the bottom of the hill. Then run up it and jog back down. Do a series of 10 to 15 runs.

  • Adjust your diet. In order to lose weight, you need to cut your calories. To do this, avoid deep fried foods, processed foods, high fat foods and refined foods. Eat a lot of fruits, vegetables, lean meats, low fat dairy, nuts and seeds.

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  • Photo Credit K/Rail, Shelly Cooper, Beth Wittmann
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