Are you happy with your butt? Most of us aren’t. They’re too small, too big, too saggy, too flabby…this list goes on. The right cardio exercise and weight training activities (like squats and deadlifts) can make a difference in your backside, depending on your body type and genetics. Find out the best cardio and strength training exercises for strengthening and targeting your rear.
Drink Water To Loss Weight
To lose body fat you must over hydrate your system to remove toxins.
Drink 8 20 ounce glasses of water a day
Reduced Carbohydrate Diet
Completely eliminate white carbohydrates, white bread, potatoes, spaghetti, etc.
Replace with Brown carbs, wheat bread, wheat pasta, brown rice, etc.
Increased Protein Diet
Remove fat from steaks, chicken, pork.
Eat lean meat, turkey bacon, eggs, chicken breast, and lean pork daily.
Beginners Cardio Exercises
Start walking everyday for 30 minutes outside or on a treadmill.
Ramp up the pace as much as you can everyday. Try to beat your distance or the time it takes.
Advanced Cardio Exercises
Single step leg lunges should be done every other day just using body weight.
Core exercises are on a daily basis
Beginners Weight Lifting Routine
Start a weight training program that emphasizes beginner routines.
Focus on upper body using heavy weights and low reps to build more size
Focus on lower body using lighter weight with more reps to slim the waist, butt and thigh area.
Advanced Body Building Program
If you follow the above advice for six weeks you will be ready to start using a body building program to sculpt and define your newer, slimmer body.
Building muscle helps burn more fat. The more muscle you have, the higher your metabolic rate will be thus inducing more weight loss, even as you sleep.
Some Other Exercises for Butt
Now the exercises listed above aren’t the only strength moves for the glutes, but we often forget that there are cardio activities that will also engage the backside.
Hiking is one of those activities and it also burns tons of calories because you’re typically going up steep mountains and maybe even getting into thin air, which requires lots of energy. Also, walking up an incline automatically gets your glutes more involved and, if you’re wearing a backpack, you’re really getting a workout. Plus, you get to see nature at its best. A 140-lb person burns about 390 calories in about an hour!.
Riding a bike is great for your heart and it also targets almost every muscle in your hips, thighs and butt. On a stationary bike, alternate 3 minutes at 70-80 RPM with 2 minutes at 100-110 RPM for a calorie-blasting 30 minute workout. You can also try Spinning at the gym or riding outside. Increase your resistance and stand up to really work your glutes. A 140-lb person burns 335 calories in 45 minutes.
Running, like walking is accessible, easy to learn, reduces stress, helps in weight loss, and it makes you feel good. Plus, it really works your butt, especially when you add a few hills to your regular running route. Sprints are another option for folks wanting to both burn more calories and tighten up the tush. A 140-lb person burns 475 calories during a 45 minute jog.
Kickboxing is an excellent workout for the entire body, including the hips glutes and thighs. Controlled front kicks, roundhouses, side kicks and back kicks work your hips, thighs and butt while complex combinations that include punches will target your abs to make them stronger. A 140-lb woman will burn up to 500 calories with 45 minutes of kickboxing.
Walking is easy: you can do it anywhere, anytime with no special equipment. There’s no learning curve and it’s something you can incorporate all day long. If you walk up hills, you can really target your glutes and, if you pick up the intensity, you’ll burn more calories, which can help if you’re trying to lose body fat. A 140-lb person burns about 300 calories an hour during a brisk walk.
While I’m fond of more compound moves (like the squats, lunges and step ups listed above) since they work more muscle groups, the hip extension is an exercise that specificially targets the largest muscle in the body…the gluteus maximus.
Step ups are another great exercise for the glutes. For step ups, place one foot on a step or platform and push through the heel to lift the body up. This is an excellent exercise for the glutes, providing you use a step that’s high enough, although you may need to work up to a higher step if you’re a beginner. You eventually want a height were your knee is at about a 90-degree angle.
The other key is to concentrate all your weight on the stepping leg. In other words, lower down gently, barely touching the toes of the other leg to the ground. You’ll really feel this when you take it slow and concentrate on the working leg.