Losing fat will help you achieve a smaller waist and it will reduce the cottage cheese appearance of your buttocks. You don't want to gain fat in your butt to increase its size, but instead you want bigger glute muscles so your butt is rounded and toned. A low-calorie diet in combination with regular aerobic activity and targeted strength-training exercises will help you achieve your goals of a smaller waist and bigger butt.
Cut calories from your diet. There are 3,500 calories in 1 lb. of fat, so cutting 500 calories per day from your diet will help you lose approximately 1 lb. per week. Your diet should mainly consist of vegetables, fruits, whole grains, lean meats and low-fat dairy.
Increase your amount of daily physical activity. In order to lose weight, you need to engage in at least 150 to 250 minutes of moderate-intensity aerobic activity per week. Moderate-intensity aerobic activity includes brisk walks, jogging and hiking.
Perform strength training on all your major muscle groups at least twice per week. Muscle tissue burns more calories than fat tissue, so gaining muscle all over your body will help you burn more calories during physical activity and while resting. There are a variety of total-body strength-training exercises you can perform, including pushups, pullups, squats and lunges.
Perform target training exercises on your core, which includes the abdominals, obliques and lower back. Some effective abdominal exercises are crunches, the bicycle and front planks. Side crunches and side bends with dumbbells work your obliques. Barbell deadlifts and back extensions work the muscles of your lower back. These exercises will strengthen your core and you'll see the results once you burn excess fat from your core region.
Perform exercises that strengthen your glutes, including squats, lunges and deadlifts, at least two days per week to increase the size of your butt. Perform these exercises with moderate or heavy weight at lower repetitions to increase the intensity of the work out and get the best results. Fewer repetitions with heavier weights increases muscle mass. As you become stronger, gradually increase the amount of weight used for these exercises.
Items you will need
- ✓ Fruit
- ✓ Vegetables
- ✓ Whole grains
- ✓ Low-fat dairy
- ✓ Lean meats
- ✓ Barbell
- ✓ Dumbbells
- ✓ Sturdy chair or weight bench
- Keeping a food journal can help you count calories by you writing down all calories you consume through food and beverages. There are several online calculators that can determine how many calories you burned doing specific physical activities. You must burn more calories than you consume in order to lose body fat.
- Daily aerobic activity can be done in small increments of time during the day instead of all at once.
- Perform squats by using the barbell without additional weight until you perfect the technique.
- Consult with your doctor starting a new diet or exercise routine, especially if you've been inactive or have a medical condition or injury.
- Performing squats incorrectly may result in a back or knee injury. Have a personal trainer or a member of the gym staff show you the correct way to perform a squat and observe your technique to ensure it is done correctly.
- Perform stepups on a stable platform to avoid injuries.
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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.