10 Exercises to Reduce Fat From The Buttocks

| July 22, 2022 | Bodybuilding and Fitness Nutrition | No Comments

These seven exercises that we’ve put together target the glutes and hamstrings. They might be more intense than your usual exercise routine but they’ll give you a fitter, firmer butt after a few weeks’ time.

Will walking reduce the buttocks?

Walking is part of everyone’s life, in one way or another. Brisk walking can offer several health benefits. But if you want to have toned buttocks, then you will have to put in a little more effort. Walking on an incline, with gluteal firming exercises, will tone your glutes effectively.

Here we show you the exercises to reduce the fat of the buttocks.

Single Leg Deadlift

  • Stand with your feet hip-width apart while holding a dumbbell in each hand at your sides.
  • Extend one leg behind you as you lean forward until your body is parallel to the ground, extending your arms toward the ground.
  • Go back to the starting position.
  • Repetitions: 12 to 20 repetitions with each leg.

Lateral hip abduction

  • Lie on your right side on an exercise or yoga mat. Make sure your head is supported by your hand.
  • Lift your left leg up as far as you can, keeping your leg straight. Hold it for 1 second at the top.
  • Slowly lower your leg.
  • Do this 15 times and then switch sides.

Hydrant

  • Start on all fours, with your knees just below your hips and your hands just below your shoulders.
  • Keep your back and neck straight and look straight ahead.
  • Keeping your knee bent, lift your right leg out to the side until your thigh is parallel to the ground. Hold the position for a few moments and lower your leg back to the starting position.
  • When you finish, repeat the exercise on the opposite side.
  • Do 12 reps on each side.

Side lunge

  • Stand with your feet and knees together.
  • If it’s comfortable for you, hold a pair of dumbbells.
  • Take a big step with your right foot to the right side.
  • Slowly lunge toward the ground, without extending your right knee past your toes and keeping your left leg relatively straight.
  • Now push off with your right foot to return to a standing position.
  • Repeat the same process with the other side.
  • Complete 3 sets of 12 repetitions.

Dumbbell lunge

  • Stand with your feet hip-width apart while holding a dumbbell in each hand at your sides.
  • Extend one leg behind you as you lean forward until your body is parallel to the ground, extending your arms toward the ground.
  • Go back to the starting position.
  • Repetitions: 12 to 20 repetitions with each leg.

Lateral walk with resistance band

  • With a resistance band wrapped around your lower thighs, place both feet on the ground hip-width apart, making sure your knees remain in line with your toes. Looking straight ahead, bend at the hips and knees, making sure the knees are in line with the toes. Continue bending your knees until your upper legs are parallel to the ground. Make sure your back stays at a 45-90 degree angle to your hips. This is the initial position.
  • Inhale.
  • Exhale. Keeping a squat position with your right foot on the floor, step your left foot out so your feet are slightly shoulder-width apart.
  • Inhale. Keeping the squat position and with your left foot on the floor, step your right foot inward to return to the starting position.
  • Complete 10 reps on the same side before completing the remaining reps on the other side.

Donkey kick

  • Start on all fours on a yoga mat. Make sure your knees are below your hips and your hands are below your shoulders. Bring your spine to a neutral position and draw your shoulder blades down and back.
  • Inhale.
  • Exhale. Keeping your knee bent, release and raise your right leg until your thigh is in line with your spine, making sure your foot remains flexed.
  • Inhale. Lower your right leg to return to the starting position, but without resting your knee on the mat.
  • Complete 10 reps on the same side, before repeating the remaining reps on the other side.

One-legged steps

  • Stand next to a bench with your back straight.
  • Place your hands on your waist or hold one or two dumbbells at chest height.
  • Bring one leg to a 90-degree angle and place it on the bench, keeping the other leg straight and firmly planted on the ground.
  • Drive your body weight through the heel of your left leg and simultaneously push off your right foot.
  • Pause and hold the weight in the air for a second.
  • Slowly return to the starting position and repeat on the other side.
  • Do 12 to 15 repetitions on each side.

Squats

  • Stand with your feet a little more than shoulder-width apart and your chest lifted.
  • Extend your hands out in front of you to help maintain your balance.
  • She starts by sitting down and then getting up as if you were sitting on an imaginary chair. Keep your face and head facing forward.
  • Lower your body down so that your thighs are parallel to the ground. Put all your weight on your heels. Keep your body tight and push your body up through your heels to return to the starting position.
  • Do 12 repetitions.

Glute Bridge

  • Lie on your back with your knees bent and your feet flat on the floor.
  • Lift your hips off the ground so your body forms a straight line from your shoulders to your knees.
  • Pause when you’re in that position, then slowly lower your body back to the ground.
  • Do 2 sets of 12 seconds.