How to Lose Weight on Your Butt

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Losing weight from your buttocks can present a challenge. Women tend to hold their fat in their hips, butt and thighs, creating the pear shape. Don't make the mistake of doing exercises only for your butt and thinking that you'll lose weight there. Take a well-rounded approach to attack the problem from many angles. By combining diet, cardio and strength training, you can lose the fat from your butt.

Step 1

Choose strength exercises that work your butt and thigh muscles. You want to firm up the muscles in your butt and thighs to give them a leaner look. You won't be able to see these muscles until you begin to lose fat, but they help to shape your legs. Additionally, the leg muscles are some of the largest muscles in the body -- when you build up those muscles, you're able to burn more calories overall. Lunges and squats are great for building leg and butt muscles.

Step 2

Incorporate cardio exercise to lose fat. You can lose weight with strength training exercises alone. Cardiovascular exercises will help you to burn more calories, which causes weight loss. Choose an exercise that you enjoy doing so that you are more likely to stick to your routine. Walking, running, swimming and cycling are all good choices.

Step 3

Follow a healthy low-calorie diet. Your diet may have more effect on losing weight from your butt than anything else. There is no way to lose weight only from your butt -- you have to focus on all-over weight loss. By reducing the number of calories you consume, you will start to burn more calories than you take in, resulting in weight loss.

Step 4

Try high intensity interval training (HIIT) when you're ready to take things to the next level. To do this, simply alternate periods of high intensity with periods of lower intensity. For example, you may want to alternate running and walking. Really push yourself during the high-intensity periods. You should be working so hard that you cannot go on for more than 30 seconds.

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Tips & Warnings

  • When thinking about what types of cardio exercises to do, choose ones that utilize your leg muscles. Swimming may be a good all-over body workout, but running or cycling could help you to lose weight from your butt more quickly.

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