I like big butts and I can’t lie – you must have heard this song, right? But the pain of having a big butt is only known to those who are really struggling with it. And FYI, we’re not embarrassing anyone because having a big ass can sometimes have serious implications. If you’re struggling too, we have four easy exercises to reduce butt fat super fast.
There are some problem areas in our body where stubborn fat keeps piling up. No matter what you do, it just won’t go away. And the butt is one of them.
Here are some problems your big butt can cause:
- Excessive accumulation of fat around the butt can put pressure on the lower body and the knees and ankle can bear the brunt of this.
- Furthermore, according to Dr. Vishal Rastogi, additional director of cardiac science at the Fortis Escorts Heart Institute in Delhi, obesity of the lower body – around the lower abdomen and butt region, is not good for the heart.
That’s why we asked fitness expert Mukul Rastogi to help us find a solution to lose butt fat. That too, holistically. According to him, cardio and leg exercises are the key to a curvy butt.
Here are 4 exercises the expert recommends to reduce butt fat
“The best exercises to reduce buttocks also work like cardiovascular exercises and burn calories, helping you lose butt fat. The leg muscles are large and require a lot of energy to keep moving. Some of the best calorie-burning exercises are lower body exercises,” says Mukul.
These are the exercises you should do:
1. Sprint for lower body strength
Running on the treadmill or on dry land will burn calories, speed up your metabolism, and strengthen your quads, calves, glutes, and hamstrings.
How to do it: Run at high speed on a treadmill or flat terrain for 30 seconds, rest for 30 seconds and repeat. Continue this for at least 10 minutes. You should be running fast enough to be tired, but not completely exhausted, by the end of each 30-second sprint.
2. Bodyweight Squats
Squats are one of the best exercises to reduce glutes. Increase the intensity in your legs with high repetition bodyweight squats. Do five sets of 20 repetitions.
How to do it: Stand with your feet shoulder-width apart. Squat down, as if you were sitting in a chair, bending your knees and sinking your butt. Try to keep your torso as straight as possible. Go as low as you can and then stand.
The lunge may seem simple, but it’s an effective move to tone your rear.
How to do it: Start by standing with your feet shoulder-width apart. Take a big step forward with one leg. Lower your back knee until it is an inch above the floor.
Step up with your back foot so your feet are together again, then step forward with your other leg. Continue alternating legs until you have done 10 lunges on each leg.
4. Climb stairs
Stay away from elevators and escalators! Take the stairs as often as you can to burn calories and improve fitness. Walking up stairs employs more muscle than walking, jogging or running on a flat surface. Climbing steps engage glutes and provide precise conditioning of quadriceps and hamstrings as well. It is one of the best butt reduction exercises.
How to do it: You can use a step machine at a gym or use stairs even when an elevator is available. Also, you can go for a walk.
Don’t forget to check what you eat
Nutrition plays an important role in fat loss and a simple method to lose fat is to be in a calorie deficit, which means consuming fewer calories than you are burning. No matter how many miles you run, how many squats and lunges you do, to lose fat you need to be in a calorie deficit that cannot be achieved without focusing on your nutrition.
So you’ve read it all, now it’s time to act on it. Go ahead!