How To Lose Butt Fat? 10 Best Exercises To Lose Butt Fat


Having a bigger butt is a sensational beauty standard these days. However, if the size of your butt is formed from just accumulated fat, it would be in a deformed shape. This would destroy the entire structure of your body and you will not get that toned look in your favorite outfits and looks.

Is It Possible To Lose Buttocks Fat? Top 10 Best Exercises To Lose Butt Fat

The fortunate thing about butt fat is that this is reversible through a perfect blend of cardio and muscle-building workouts. When cardio would help you lose fat from the region, muscle-building workouts would help you have a butt with perfect shape and size. In this article, we will be discussing 5 cardio and 5 muscle-building exercises to help you in this regard. 

Best Exercises To Lose Butt Fat

1. Stair Climbing

This is one of the most effective yet relatively effortless workouts that you can practice daily. Even if you are not someone who can devote a straight 30 min – 1 hour for gym or home workouts, you can get it done with the least minimum effort. Whenever and wherever you have access to stairs, avoid escalators and lifts so that you can have your cardio done. Even if you are just doing stair climbing workouts for just 10 minutes a day, you will be able to see visible results within 2 months. 

2. Hiking 

If you are someone who is constantly seeking experiences that can lift your mood, hiking can be one of the best things you can do. If you have access to any hills or regions in higher terrain, you can avoid regular walking or jogging and choose hiking that hill. This can help you get intimate with the vibes of nature and also gives you the benefit of calorie-burning and eventually fat loss in your butt region as well as your entire body. 

3. Rock climbing 

This is one of the most fun-filled activities you can indulge in if you are looking to burn fat at a relatively faster pace. Rock climbing is an activity that can be done indoors and outdoors. However, if you are a beginner in rock climbing, we suggest you start practicing indoors and then switch to outdoors. Apart from that, it would help in enhancing your problem-solving abilities and is also an excellent full-body workout that would give you a relatively greater dopamine rush. 

4. HIIT 

High-Intensity Interval Training (HIIT) is one of the best cardio workouts that you can go for if you are looking for fat loss at the fastest pace. You can do this at the comfort of your home or you can also get it done at the gym. Some of the effective cardio workouts that would target the entire body as well as your glute muscles are planks, jumping jacks, crunches, and so on. 

5. Yoga 

If you would like to add mindfulness to your workout routine, you may try doing yoga for the same concern. Make sure that you are doing at least 15-20 minutes of yoga sessions daily. Apart from that it is also important to check whether the HIIT exercises that you practice in yoga are targeting your glute muscles. 

6. Squats 

This is one of the best muscle-building workouts that you can practice to train your muscles and give them the desired size and shape. If you are a beginner in squats, you may start with no weights. Once you start getting used to it, you may squat by holding weights in your hands, which would be more effective. 

7. Chair Pose 

This is another muscle-building workout targeting the muscles of your glute. Imagine a chair, sit on that, and hold it for about 30 seconds. You can press your back against a wall and get it done. Once you get used to it, you can also try the same pose without the back support of the wall for better results. 

8. Lunges 

When it comes to the section of muscle-building workouts, lunges are one of the most effective things you can do. This is relatively simple but the results do not compromise. For better results, you can do the same workouts by having a dumbbell in your hands. You can also increase the intensity of the lunge by gradually increasing the repetitions. 

9. Sidestepping 

This is one of the most lively muscle-building workouts for your glute area. This can be done with the help of a platform or board. There is no need to hit the gym if you can replace the platform with any similar equipment at home. It is quite similar to dance movements, making it more of a fun-filled activity. You can also try the same activity by having dumbbells in your hand if you would like to increase the intensity of your workouts. 

10. Side Kicks 

This is another workout that falls into the muscle-building category. You are supposed to do this in a planking position but with your knees touching the ground. Once you get into the position, you can start side-kicking each leg. You can do 5 repetitions on each side and complete the workout. You may also increase the intensity of the same by gradually increasing the repetitions on each side.

It is also important that you keep your knees in the hip width and correct the position. Resting hands in the width of the shoulder width is also important to avoid injuries and get the side kicks done in the right manner. 

Also Check:- How To Lose Calf Fat? 5 Best Exercises To Lose Calf Fat


Even if you are quite regular with these workouts, make sure that you are also consistent about your diet. You can only lose weight from your body if you combine regular workouts with a healthy, calorie-deficit, and balanced diet. It is also important to drink at least 2 liters of water per day and stay hydrated.

Restricting your sugar cravings, and getting undisturbed sleep of at least 8 hours per day can also help in this regard. Apart from that, it is also important that you stay away from all kinds of junk and processed food items to stay fit and lose fat from your entire body as well as from the butt region. 

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Dr. David G Kiely is a distinguished Medical Reviewer and former General Medicine Consultant with a wealth of experience in the field. Dr. Kiely's notable career as a General Medicine Consultant highlights his significant contributions to the medical field.

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