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Butt Slimming Exercises

by Ashley Farley Google

About Ashley Farley

Ashley Farley has been a certified personal trainer since 2008. She is also a writer specializing in healthy living, fitness and nutrition topics. Farley has an Associate of Science in mental health services from the Community College of the Air Force and is pursuing her B.A. in English at Wright State University.

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Overview

If your butt is larger than you would like it to be, you might have excess body fat and not enough muscle mass. When the body has excess body fat, the butt can be a common area for weight to accumulate. Combine butt-sculpting exercises with fat-burning cardio exercise to slim down your butt.

Cardiovascular Exercise

Cardiovascular (cardio) exercise engages your muscles, improves your metabolism and burns calories to help reduce body fat. Running is one of the best cardio exercises you can perform to slim down your butt. Running engages all of your butt muscles. You can also use an elliptical trainer to accomplish a running motion without added impact on your joints. Muscle & Fitness Hers recommends running on an incline or pushing through your heels on an elliptical trainer to get the best results. Try to complete at least 30 minutes of cardio exercise five to seven days a week. To keep gaining butt slimming results from your cardio exercise be sure to vary your workouts. Try performing intervals of slower paced cardio mixed with intervals of faster paced cardio or steeper inclines. These intervals can range from 30 seconds to 4 minutes.

Squat

The squat is a simple exercise that can be done at home, at a park or in a health club. The squat uses your body weight to engage your butt muscles. If you are experienced with this exercise, hold a dumbbell in each hand for more of a challenge. To perform a squat, start by standing with your feet slightly wider than hip-width apart. Slowly bend your knees to lower your body into a squat. Keep your back straight and do not let your knees extend over your toes. Lower your body until your thighs are parallel to the ground, then slowly return to the standing position. When performing a squat, place most of your weight on your heels to avoid rocking forward or putting strain on your knees. Check your form to ensure that you are performing this exercise correctly. This movement should look similar to the motion of sitting into a chair.

Step-Ups

Step-ups involve stepping up onto a sturdy surface that can be 2 inches to 3 feet off the floor. You can use a weight bench, aerobic step or similar object as long as it is firm and will not move under your weight. Choose a step height that matches your experience level. Beginners should start with steps under 1 foot high while experienced individuals can use steps higher than one foot. To do a step-up, stand in front of your step with both of your feet together. Firmly place your right foot on top of the step and follow with your left foot. Once you are standing with both feet together on top of the step, place your right foot on the ground and follow with your left. Continue these movements and alternate the leading foot each time. To increase your workload, hold a free weight in each hand.

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This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or JillianMichaels.com.