6 Best exercises to reduce butt fat

In this article, I will give you some tips on how to easily reduce butt fat.

The hips are one of those complex areas of the body that are popular for storing fat cells. When it comes to losing fat and toning muscles, especially in the butt area, the right combination of balanced food and exercise can make all the difference. Unfortunately, when the body needs energy, it draws it from the whole body and not just from the saddlebags. Here are some exercises to help you reduce butt fat.

Intense 5 Minute At Home Hip & Glute Workout

Before trying these exercises make sure you don’t have any serious back or health problems or if you are above 60 then please consult your doctor before doing these exercises. These exercises will target the fat stored in the buttocks but also it will help in reducing belly fat.

6 Amazing exercises to reduce butt fat for men


squats to reduce butt fat

Squats are one of the best known exercises. Your feet should be parallel to your shoulders, flat and slightly outward facing. The exercise consists of performing up and down movements – sitting, standing – in the rhythm of seconds: one, two, one, two.
You can put your hands on your hips to accompany the movement if you wish, but it is best to keep them straight in front of you. This will avoid hindering your movements, which will be more fluid.
To reduce hip fat, perform 50 movements every other day to let your muscles rest in between.


lunges to reduce butt fat

Lunges are an exercise that requires a lot of energy, even if the pace is slow.
The position: straight body, in perfect alignment, hands on hips. Then, you will extend one leg in front of you, as far as possible, before doing a flexion. Return to your initial position and reverse your legs.
To refine your hips, you can make 40 movements per leg. Again, you can do this exercise once every two days.

The mountain climber

mountain climber to lose butt fat

The mountain climber is a fabulous exercise to reduce buttock fat, which also requires a lot of energy.
With your hands resting on the ground, facing you, you will bring your legs back to your hands one after the other. In this way the movement is similar to running, quite fast: just follow the rhythm.

Exercises to reduce butt fat should be done at a steady pace, so that your body draws on its fat reserves during the exercise, but also afterwards.
Series of 50 movements per leg is recommended. Of course, if you are already an athlete, you can do it for a longer time.
You can also work in a series of 30 seconds. This consists of doing your exercise quickly for 30 seconds, then resting for another 30 seconds and so on. This technique allows you to work on your cardio and burn butt fat.

side leg raises

leg raise to reduce butt fat

Leg raises is one of the most complicated exercises for losing hips. In fact, it requires working on the deeper muscles.
For this exercise, you will be on the floor. Therefore, bring a gym mat with you.
Position: with one arm parallel to your shoulder and your legs stretched out on the floor in front of you, you will raise one leg parallel to the other, in order to perform a lifting movement. You can do this movement 50 times, or in a series of thirty seconds. Change sides once the series is over to work the other leg and refine your hips.


pedaling exercise to reduce butt fat

Pedaling is a simpler exercise, but very effective. Lying on your mat, arms along your body and head down, you will perform pedaling movements in the air.
These movements are often done in series – 50 movements per leg, or 30 seconds – quite fast.

Climbing stairs

stair climbing to reduce butt fat

Climbing stairs is a great way to tone your gluteus muscles and hips while doing some great cardiovascular exercise simultaneously. Run or jog to the top of the stairs and then walk back down. Try to repeat for five minutes. It also helps in burning calories which in result will help in reducing the stored fat in the body.

All of these hip-loss exercises can be done even if you are new to sports. Make sure you do the movements, but also make sure you stretch well at the end of your sessions so that you don’t stress or strain your muscles.
You can do these exercises daily, reducing your series, or every other day, taking a day off between each session.
The advantage of these exercises is not only their effectiveness in reducing hip fat over the long term, but also the fact that they can be done at home, at your own pace.

Your 6 special keys to healthy eating to reduce butt fat

When it comes to losing or stabilizing weight, and also losing weight in the hips, a healthy diet plays an essential role. Better than a temporary diet, a balanced diet appears to be THE key to good health and a body in which you feel good.

  • Follow a nutritional program that gives pride of place to whole foods, regardless of the food group. They help lower the glycemic index and make the feeling of fullness last.
  • Watch your protein intake, which is essential for your muscle mass. Be careful, however, not to fall into the high protein diet, which is rather harmful to health.
  • Avoid foods and drinks containing added sugars.
  • Observe and adjust the size of your portions. Few fries or melted cheese, lots of vegetables, fruits and vegetables, raw and cooked.
  • Stress can also lead to weight gain and Research has shown that if your stress level is high then it might lead to many health issues such as hypertension, premature gray hair and other complications. Manage your stress level in order to stop gaining weight.
  • Research has shown that poor sleep is linked to weight gain and a higher risk of obesity. Hence, it’s better to sleep early and sleep for 8-9 hours.
  • Finally, and this is decisive: you need to consume fewer calories than you burn each day to be able to better control your weight. However, do not fall into the low calorie diet!

And finally, essential: Staying hydrated is the best way to eliminate toxins and stimulate the metabolism. Drink at least two liters of water or unsweetened herbal tea per day. Always carry a bottle of water with you so you can drink in small sips throughout the day. Stop sugary drinks, sodas, and moderate your coffee and tea consumption. Avoid alcohol as much as possible.

After several weeks, you will probably notice changes in your weight, your well-being and your skin. You can also add herbs, lemon or even cucumber to your water to make the taste more refreshing.

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