If you are one of those people who can’t stop complaining about the fat under their butt, you have come to the right place for the answer to how to get rid of it.
To end up losing your butt fat and tone your thigh and gluteal muscles, you ought to engage in the following activities:
Strength Training
Nowadays, you keep hearing more and more about how strength training and lifting weights are the magic solutions to losing fat.
While there is a lot of science behind this and jargon words like EPOC – that is the excess post-exercise oxygen consumption which contributes to the calorie burn even after you’ve stopped working out – the main thing is that strength training can help you build muscle.
In comparison to cardiovascular activities which are great for losing weight and sometimes losing fat, lifting weights, or working out with resistance bands or your body’s weight helps activate and grow the muscles.
Therefore, this type of training is very effective if you want to get rid of the fat under your butt, as it can help you not only lower your body fat but also add lean muscle to the butt area.
Here are some glute-Focused exercises you can focus on more:
- Squats
- Hip Thrusts
- Deadlifts
- Hamstring Curls
- Bridge Walks
- Donkey Kicks
- Barbell Squat
- Lunges
- Side-lying hip abductions
- Banded exercises like lateral walks, abductions, holds, etc
Running
Running is a cardio activity that, when done the right way, can help you lose that butt fat.
As a workout that trains the entire body, it means you will lose fat in general, but since you will be activating and using your legs and butt to run, you will also get a more toned butt area.
Moreover, it is preferable to walking as it contributes to a higher calorie burn. It is an intensely physical activity, which, when performed regularly and consistently can have great results and help you achieve your goal.
HIIT
People with a busy lifestyle cannot always devote enough time in their week to running or hitting the gym.
For those people, HIIT is the solution. HIIT stands for high-intensity interval training, which is a relatively new trend in the fitness world that has, nevertheless, come to stay.
This type of workout can be completed in anything from 10 to 30 minutes, and it is extremely intense as its goal is to deliver the results of longer workouts in shorter amounts of time.
With short bursts of activity followed by a short period of complete or active rest, HIIT can be performed either on the treadmill or the floor by performing bodyweight or weighted exercises.
For instance, HIIT may consist of the following:
- 10 minutes were spent sprinting at 10-11 kilometers per hour for 60 seconds and then walking at 7-8 kilometers per hour for another 60 seconds.
- Tabata-style workout where you perform high-intensity exercises such as burpees, squat holds, jumping jacks, tricep push-ups, etc, for 30 seconds with a 10-second rest in between for anything between 10 to 30 minutes.
While HIIT will contribute to overall weight loss, incorporating more glute-focused movements in your workout can help you target the butt and tone that area more, with this video workout being an example of a glute-focused HIIT exercise you can try doing.
Stair-Climbing
Climbing stairs is a simple method for sculpting the leg and butt muscles while also keeping the lungs and cardiovascular system in good shape.
With the lower body and core both activated, climbing stairs can be performed in a variety of ways, two of the most common being climbing actual stairs and using the Stairmaster machine at the gym.
However, walking uphill or bouldering are also two activities that engage and target the buttocks and your leg muscles, offering the same results.
What Else Can I Do To Get Rid Of The Butt Fat?
Of course, exercise is only one piece of the puzzle, as three other things contribute to the perseverance of that stubborn butt fat you want to get rid of: diet, sleep, and stress.
Fix Your Diet
Eating unhealthy and processed food from fast food restaurants, or maintaining a diet that consists of ready meals that are high in fat and calories is the major reason why your butt fat is there in the first place.
So, to help speed up the fat loss process, you need to replace these nutritiously poor meals with ones that are high in protein and fiber.
Fruits, vegetables, beans, lentils, legumes, and lean protein foods like chicken are all perfect for a healthy diet, and so are eggs.
Swapping refined carbs like chips with starchy carb sources like sweet potatoes and white bread and rice with their brown and wholegrain alternatives is another thing that can help you lead a healthier lifestyle.
Sleep
Sleep deprivation can have a negative impact on the body’s metabolism and hormone levels. Tiredness can also cause hunger pangs and have you indulging in fast food regularly.
These effects, when combined, enhance the likelihood of gaining weight and make it harder to drop it and get rid of the extra fat in your body.
7- 9 hours of sleep are thus recommended for adults and are adequate to balance your hormones and help your body metabolize food and burn fat properly.
De-stress
Cortisol is a hormone released by the body in response to stress. Cortisol affects your body’s metabolic activities and increases the appetite for sugar as well as other processed carbs.
This, in turn, causes your body to store fat in areas like your butt. However, what you need to realize is that the lack of exercise and poor nutrition are two great causes of stress in our lives.
While you might have other things stressing you out, changing your unhealthy habits and trying to work out more and eat better can take some of that stress away.
Meditating, going for walks in nature, getting a massage, and spending more time with friends and relatives who bring a positive note to your life are other ways to reduce stress.
The Bottom Line
So, if you want to get rid of that butt fat, what you need to do is work out, sleep tight, eat well, and destress!
