If you struggle with backside fat accumulation, your body is consuming more calories than it needs each day. When this occurs, the excess energy is stored as fat all over your body, including the glutes. If you want to decrease the size of your backside, you need to combine a low-calorie diet with regular physical activity. Together, these lifestyle changes will help you shrink your butt.
Backside Fat Burning
You can’t spot reduce your backside. However, it is possible to burn fat all over your body to reduce the size of your buttocks. This is accomplished by creating a calorie deficit meaning your body is burning higher amounts of energy, forcing it to tap into fat reserves. You can create an energy deficit by using cardio and strength-training workouts. For each pound of fat you want to lose, you need to burn 3,500 calories. For a 1-lb. weight loss each week, you need to shed 500 calories each day through activity.
Strength-training exercises burn calories and tone your glute muscles. Plan this type of workout at least twice weekly, recommends the Centers for Disease Control and Prevention. Aim to work out about 20 to 30 minutes during each session. Leg lunges are effective exercises for toning your backside. Start out in a standing position. Slowly lunge forward with your right leg. Keep your knee behind your toes and weight evenly distributed throughout your body. Return to standing and repeat lunges for one minute. Then, switch sides and repeat lunges for one minute on the left side of the body.
High-intensity exercises, such as jogging, running and swimming laps burn the highest amount of calories each minute, resulting in quicker backside fat loss. If you’re just starting your workout plan, however, these exercises may be too intense. An interval training approach allows you to build strength by alternating moderate and vigorous activities. For example, start out with a moderate activity, like swimming at a slow pace. After a few minutes, boost your intensity and swim at a fast pace. Rotate between the two intensities for at least 30 minutes.
By circuit training you combine glute-toning exercises with vigorous activity to improve calorie burning by up to 30 percent, according to Fitness magazine. Start out with a glute-toning exercise, such as leg lunges. Then, switch to a vigorous activity, such as jumping rope or jogging. Alternate between a new glute-toning exercise and high-intensity cardio activity for your entire workout session.
- Fitness; Our Top 10 Exercises to Tone Your Butt; Lexi Walters
- CDC; Physical Activity for Everyone Guidelines
- Weight-control Information Network; Statistics Related to Overweight and Obesity; February 2010
- MedlinePlus; Tips for Losing Weight; October 2009
- Fitness; Circuit Training Workout: Burn 30 Percent More Calories; Liz Neporent
- Thinkstock Images/Comstock/Getty Images
This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or JillianMichaels.com.