How to Get a Skinnier Butt


A skinnier butt is attainable, no matter what size your backside might currently be. A combination of a healthy diet, cardio exercise and strength training will help you slim down not only your butt, but your entire body. This is an essential combination to reach your goal of getting a skinnier butt. The healthy diet will help you cut calories and slim down all over, while the cardio and strength training will burn calories and tone your muscles.

Diet & Exercise

  • Cut out bad, sugary, and processed foods from your diet. It is vital to overall health and weight loss to eat "clean." This means to eat only all natural foods such as fruits, vegetables, lean meats and complex carbohydrates such as whole grain breads or brown rice and quinoa. Processed foods are packed with chemicals that can cause your body to gain weight. It is also important to drink at least eight glasses of water a day. Not only will you stay hydrated, the water helps flush toxins out of your body and keep your skin tight, which will help reduce the appearance of cellulite.

  • Incorporate at least five to six days of cardiovascular exercise a week. Aim for at least 30 minutes a day. Cardiovascular exercise will help keep you healthy and slim. Burning extra calories through cardio exercise will help you lose weight and tone up the flabby areas of the body like the butt. Cardio is a necessity to slim down and get a skinnier butt.

  • Strength training is another essential part of getting a leaner, skinnier butt. Often times, people are afraid to incorporate a weight training regime into their exercising because they think they are going to "bulk" up. This is wrong. Adding lean muscle to your body will help you burn more calories at rest and become a fat burning machine. To target the butt specifically, exercises that emphasize strengthening and toning the area are the best thing to do.

Specific Toning Exercises

  • Perform hip raises to sculpt the butt, hips and thighs. Do this by laying flat on your back with your knees bent and feet flat on the floor. Keeping your shoulder blades on the floor, lift your hips up so that your body is in a straight line from your knees to your chest. Pause at the top for two seconds, then release. Do at least three sets of 15 repetitions.

  • Work the sides of your legs and butt with side leg extensions. Do this by standing straight up and balancing on one leg (using the wall or chair for balance if you need to) and extending your other leg straight out to the side to at least a 45-degree angle. Do at least three sets of 20 extensions on each leg. This will slim the butt and "saddle bag" area.

  • Slim both the inside and outside of your thighs as well as the bottom of your butt by doing plie squats. From a standing position, place your feet wider than shoulder width apart and point your toes so they are facing outward. Your knees should also be pointing outward in the same direction as your toes. Go down into a squat and come back up. Do at least three sets of 10 repetitions.

  • Tone the total gluteal muscle area by performing "superman" holds. Do this by laying flat on your stomach with your arms outstretched overhead. Lift both arms and both legs at the same time and hold for at least 10 to 20 seconds. This will engage your lower back and butt muscles to hold your arms and legs up. Lower and repeat at least four more times.

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