The post is confirm by our editorial team, which has registered dietitians and medical medical professionals with extensive, real-world clinical experience.

You are watching: How to lose fat in the butt

Learn much more about the end editorial process here

Updated on July 16, 2021 - written by Jennifer Anyabuine, health and wellness Blogger medically reviewed through Gopal Ramakrishnan, Ph. D (Biochemistry)


Want to shed butt fat permanently? exercises To lose Butt Fat?

You are not alone. Obtaining a toned target is a fitness goal because that many however achieving it will certainly take part work.

The appropriate exercise regimen can help you burn your butt fat and also tone your butt muscles to achieve toned rounded buttocks.

You can additionally capitalize on the relationship in between supplements such together CBD oil and weight loss.

10 quick & efficient Exercises To shed Butt Fat Permanently

These practice are good for toning your target muscles and burning butt fat.

KickbacksSquatsStep climbingRunningHigh-intensity interval maintain (HIIT)LungesLateral band walkOne foot deadliftsChair poseSide-lying hip abduction

Spot reduction of fat in her buttocks alone is virtually impossible. The best means to minimize your butt fat is to job-related towards a basic weight loss.

When you shed weight generally, girlfriend will shed fat in her face, belly, butt, arms, thighs, and also other parts of your body.

You will should pay fist to her nutrition during this time. Moderately to reduce your everyday calorie input can aid with general weight loss.

Consider eating health friendly foods items so the you are not absent out on your essential nutrition.

Power maintain exercises that target the muscle groups in her buttocks aid you develop muscle and also are also an excellent for cultivating weight loss. This workouts should help you tone your target muscles. Combining diet and exercise should additionally improve your results.

You can need come seek medical advice prior to you run on these exercises.

10 simple Exercises To mitigate Butt Fat


Kickbacks are an excellent for targeting the gluteus muscles. Lock are an easy to perform and also do not call for special equipment and you can easily get into a regimen at home.

You might bruise her knees if you attempt this practice on the bare floor. Think about laying down an exercise mat before you begin. If friend cannot acquire your hands on an exercise mat, an old towel will do.

Here is just how to carry out it

Get on all fours v your knees and also palms pushing the floor.Fully expand right legs till toes are virtually touching the floorKick your heels upwards while keeping your foot straight and also return her leg downRepeat the same motion 12 times on your right leg prior to switching to her left and doing it again.


Would our target exercises list be complete without squats?

Squats became a renowned exercise for people trying to ton their butt muscles. It has actually lived as much as its reputation and many human being report positive results on your butts native performing squats.

The an excellent thing about squats is the it functions on numerous muscle groups in your butt, thighs, and abdomen. Because of this helping to ton your reduced body and also midsection.

Here is just how to execute squats right.

Keep your shoulders level and also extend her arms in front of youStand v your feet shoulder-width apartLower her body slowly bringing your butt together close come the floor together you canEnsure your earlier remains straight throughout your descentReturn to your beginning positionRepeat the whole process

If you desire a more intense workout come burn more weight, think about using weights. The actions for the exercise stay the same yet you would have to hold the weights in your hands when squatting.

You could likewise tweak your squats workout to activate your gluteus medius<1> and also gluteus maximus muscles by act the single-leg squat.

To do the single-leg squat, you should:

Extend her hands in prior of you in ~ shoulder levelStraighten your appropriate leg and extend it forwardSlowly carry your butt close come the soil while keeping your back straightReturn come your beginning position and also repeat several times because that both legs.

Split squats are an additional variant of the practice for toning your butt muscles. A study reflects that that is an ext effective than deadlifts and an excellent morning on your gluteus maximus muscles.

Step Climbing

If you want to tone your butt muscles, you could want to usage the stairs.

Step climb is quickly one the the most basic exercises that you can do to tone your muscles. Girlfriend only need a flight of stairs and also willpower to get started.

Step climbing also helps strengthen and also tone your top legs.

We room not done yet.

Using the stairs have the right to improve your oxygen uptake and reduce your poor cholesterol levels. Therefore, for your heart health<2> think about using the stair today.

You can obtain your action climbing exercise when you:

Use the stairsUse step climbing devices at the gymGo boulderingHike uphill


If you are looking to burn fat in her buttocks then you should encompass running in your exercise routine.

Cardio such as running is fantastic for losing weight. They also turn up her heart rate and have lot of benefits<3> for her heart health.

Running for 30 minutes day-to-day can burn fat and also bring girlfriend closer to your fitness goals.

The general weight loss you might experience from to run regularly could translate to less fat in your butt.

It walk further. Running provides your butt and thigh muscle a great workout. Hence, that is a good way to gain a rounder butt.

While to run is a much more intense workout than walking, you can opt for walking if you can not run. The is still a great way to occupational those muscles and burn fat cells.

High-intensity interval cultivate (HIIT)

High-intensity interval maintain (HIIT) entails committing to a single activity because that a short duration followed by a slow-paced task for a longer period.

HIIT has become an increasingly well-known fitness trend for losing weight<4> through success.

If girlfriend have obtained a chop schedule and also you are worried around finding enough time to commit to exercising, HIIT might be the choice for you.

HIIT compresses extreme workouts into a short time frame so the you can obtain the most benefits within her tight schedule.

A straightforward HIIT routine that girlfriend could try might involve:

Warm-upRun on her treadmill for 1 minute in ~ 7mphRun on your treadmill because that 2 minutes at 5mphRepeat the procedure for 15 minutes


One the the ideal strength training exercises because that your lower body is lunges. Sport of this exercise incorporate forward, sideways, and transverse lunges.

Lunges activate your gluteus maximus muscles and also your thighs and calves.

Here is just how to perform forward lunges:

Stand with your feet personally at about your hip’s distancePut your ideal leg forwardLower her body gradually keeping both knee at 90°Ensure the your left knee does not touch the ground and your right knee does no move beyond your toe on your left footReturn to your initial position and also repeat the motion several times for both legs

Lateral band Walk

For this exercise, you will require to get resistance bands.

The lateral tape walk provides a an excellent warm-up exercise prior to you dive into much more intense workouts such as running. The is likewise helpful in toning her gluteus medius muscles.

Once friend have obtained your resistance band, right here is just how to carry out the lateral tape walk:

Place her resistance tape flat versus the balls of your feetStretch your legs to shoulder width and evenly distribute her weightBend slightly into a semi-squat positionSqueeze your core muscles and glutesTake a step about three inch to her rightTake an additional step around three inches to your leftRepeat this motion around ten times

A greater level of resistance from her resistance band gives you a much more intense workout come burn much more calories.

One leg Deadlifts

Deadlifts can give your gluteus muscle an extreme workout. You might need to usage weights if you want to increase the intensity.

Here is how you perform the straightforward one leg deadlifts:

Stand on one legExtend your other leg backward, maintaining your shoulders back and your back straightLower your torso forward but not listed below your hipsReturn to your beginning position and also repeat the motion several times

You have the right to rest on her non supporting leg for some time if the exercise gets too intense because that you.

Chair Pose

If friend are right into yoga you have probably heard the the chair pose. As with squats, it targets your buttocks and ago fat.

You could think that the chair attitude as static squats.

You can perform the chair pose anywhere you uncover a sturdy wall. Below is exactly how to perform it:

Stand right with your back to the wallGet right into a squat using the wall surface for supportExtend your hands forward at shoulder levelHood the pose because that 15-60 seconds depending upon your endurance level

Side-lying hip Abduction

The Side-lying hip kidnapping is a buttock and also hip toning exercise that you deserve to do on your practice mat.

It targets her gluteus medius muscles. If you desire to boost the difficulty you might use fish eye weights because that resistance.

Here is how you execute the side-lying i know good abduction:

Lie ~ above one side keeping your knees together and your legs straightSupport her head with your armRaise your height leg slowly as high as you have the right to without rotating your pelvisReturn your leg come your starting position slowlyRepeat the activity several times for both legs


If you want to eliminate butt fat and keep it off, girlfriend will need to work for it. The takes the right cocktail of exercises to assist you lose fat and tone your butt muscles.

See more: How To Play Old Camcorder Tapes On Tv Or Computer, A Quick Guide

Spot palliation of butt fat is not practical. However, this exercises could aid you tone your target muscles come burn fat.