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Are you worried about being overweight on your butt? A big butt makes it difficult to choose clothes and makes you feel like it’s a prominent feature that attracts other people’s attention. While it’s hard to focus on one spot through exercise and diet, you’ll soon have smaller butts.
Steps
Do exercise
Firming buttock muscles. Strength exercises are the best way to slim your butt. Muscle takes up less space than fat, so toning (increasing muscle mass instead of fat) will make the butt smaller and less saggy. Exercise also boosts your overall metabolism and puts your body in shape.
- Lifting weights is great for the glutes. But when performing this exercise, remember to focus on keeping the correct posture instead of focusing on the weight of the lift. Lifting heavier but in the wrong position will not yield the best results.
- Incorporate squats into your training regimen. This exercise primarily targets the thighs and buttocks, but the hamstrings and lower back should also work. Remember to warm up before exercising.
- The front lunge is also a great exercise for the lower body. There are many variations of this exercise (front lunge, reverse lunge, etc.), so it’s a good idea to change the way you do it often.
Do cardio. Since fat is the culprit behind a big butt, cardio is the fastest answer to burning fat. Jogging, swimming, boxing or cycling will burn calories fastest. [1] X Research Source Less fat means smaller buttocks.
- In addition to regular cardio, try interval training to burn more calories than if you did at the same pace. [2] X Trusted Source PubMed Central Go to source Exercise for 30 seconds then rest for a few minutes. Repeat 8-10 times. Metabolism goes up for a few minutes and stays for a while after you stop exercising. Thus, the intense training time will only take place in 15 minutes.
Start practicing rotation. If your strength training regimen becomes boring, you should turn it around by doing rotations. While you can do cardio every day, strength training should only be 30 minutes a day, 3 days a week. Alternate butt-firming exercises with intense cardio throughout your workout. [3] X Research Sources
- Cycling is simply a combination. If you don’t have a lot of weights or don’t have access to an exercise machine, go for a run while carrying weights in intervals, or else add weights to your cardio exercises. You will hit two targets with just one dumbbell.
Fat burning technique
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Reduce calories. Consuming fewer calories means more calories burned. More calories burned also means smaller everything — including the butt. Reducing calories with exercise may not be enough, you must monitor your eating habits.
- Half a kilo equals 3,900 calories. If your first goal is to lose 5 pounds, then losing 550 calories a day will help you lose half a pound per week, a total of 10 weeks to reach your goal. But don’t forget that exercise also burns calories.
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Eat good carbohydrates and fats. People often think that carbohydrates and fats are bad ingredients. However, there are also good carbohydrates and fats and they are very important in the diet; They provide energy for the body, maintain metabolism and help the digestive system absorb vitamins. [4] X Research Sources
- Avocados, olives, nuts, olive oil, and salmon all contain unsaturated fats that you shouldn’t be afraid to eat. They make you feel full so you don’t overeat later.
- Whole grains and brown breads, cereals and pastas, oats, quinoa and brown rice all contain good carbohydrates, which can provide fiber, energy and keep insulin levels normal.
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Eat dairy products and protein at healthy levels. Both of these food groups help build muscle and are packed with nutrients. You’ll have enough energy to work harder and get through heavy workouts.
- Eggs, turkey, chicken, fish, low-fat yogurt, cottage cheese, milk and cottage cheese are all good choices. If you want to eat red meat, you should choose lean meat.
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Quit snacking. To reduce calories you must eliminate bad fats and empty calories. That means you can’t eat junk food and don’t drink soda. Both do not make you feel full and are stored by the body as adipose tissue.
- Eat lots of fruits and vegetables. They contain few calories but still provide enough nutrition, energy and help you feel full for longer.
- Drink water. Drinking two glasses of water before each meal will fill you up, keep you hydrated, and avoid weight gain. [5] X Research Source You also don’t have much time to consume sugary drinks that are high in calories, have no nutritional value and are not good for your waistline.
Advice
- While you can do cardio every day, you should only do strength training about 3 times per week. Muscles need time to recover.
- Exercise daily for at least 30 minutes.
- Consult your doctor before starting any harsh diet or exercise.
Warning
- Learn about healthy nutrition to achieve your goals. Avoid unscientific diets to lose weight quickly, and unconfirmed functional foods. You may see results at first, but the results are not sustainable and ultimately harmful to the body.
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This article is co-authored by a team of editors and trained researchers who confirm the accuracy and completeness of the article.
The wikiHow Content Management team carefully monitors the work of editors to ensure that every article is up to a high standard of quality.
This article has been viewed 41,223 times.
Are you worried about being overweight on your butt? A big butt makes it difficult to choose clothes and makes you feel like it’s a prominent feature that attracts other people’s attention. While it’s hard to focus on one spot through exercise and diet, you’ll soon have smaller butts.
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