Almost everyone would love to have a well-toned, small butt. Whether male or female, your butt is mainly composed of muscle, with three gluteal muscles. The main is the gluteal maximus, and it is among the strongest muscles in your body. You also have a gluteus minimus and a gluteus medius. Subcutaneous fat, known as adipose tissue, covers these muscles. The fat amount in your buttocks is dictated largely by your genetics, diet and lifestyle.
Exercises that will Make your Butt Smaller
As with any body part, you’ll need to work up a sweat to make your butt smaller. Exercises designed to reduce the overall fat of your body are recommended. These need to be the proper exercises, ones that won’t increase your muscle mass. If you use the right cardio and weight training exercises, you can help in toning your hips, thighs and those troublesome glutes.
Here are some of the best exercises you can do, when you determine how to make your butt smaller.
This is a popular exercise, and works well on your butt, thighs and hips. Squats work out other muscles too, and help you to build your strength.
Lunges are a bit challenging, but they offer many rewards. They work their “magic” on multiple muscles, including the glutes, quads, hamstrings and calves. You can do lunges in a variety of ways, so it’s easy to start out slow and work your way up to the more extended lunges.
- Step Ups
Step ups are great exercises for reducing the fat in your butt. This is due to the fact that they focus on your glutes, which are those muscles beneath your butt fat. The best way to do step ups that focus on your glutes is to make sure your step is high enough to be a bit challenging, once you get the hang of the exercise. You will want your knee to be elevated by about 90 degrees, in order to get the most benefit from step ups.
- Hip Extensions
These exercises work mainly on your gluteus maximus, which is largely responsible for the round shape of your butt. That’s why these exercises are so effective. You need to mix hip extensions in with others, so that you can tone the thigh and hip muscles, even while you’re working on how to make your butt smaller.
- Dead Lifts (One Leg Version)
These exercises work quite well for your butt, since they exercise the butt muscles, the hamstrings and the lower back muscles, too. A one-legged dead lift maintains your body in proper balance, as you work on the muscles that stabilize your body. If you have back issues, leave this exercise out of your regimen, since it is intense for the muscles of the back.
Don’t feel like working out in your living room or going to a gym? There are plenty of other ways you can get healthy exercise.
If you don’t have the energy or the body strength to run, you can start out with walking. It’s an excellent alternative. You can get fitter from walking, and this is an easier life choice to make.
After you’re accustomed to walking, you can intensify the exercise by walking faster or walking uphill. This will help you to burn additional calories, and reduce your overall body fat.
Running is an excellent way to relieve stress, and helps you reduce your weight. You can use running as one of your main exercises when you’re working to make your butt smaller. Running up hills and sprinting will help to intensify your workout, once you’re comfortable running on flat surfaces.
Hiking will help in reducing your butt fat, and it burns a lot of calories. Hiking depends on walking on inclines, so that you utilize more muscles. It can be intensive, so start slowly, to avoid injury. Hiking involves the glutes highly and requires a great deal of energy, so you’ll really be making a difference in the size of your butt.
If you aren’t quite in shape yet for vigorous running, cycling is a good option. It’s wonderful for the heart, and works out many muscles, including the thighs, butt and hips. Cycling regularly is an excellent exercise, and you can stand on the pedals as you ride, to intensify the workout it gives your glutes.
This is an excellent workout for the body, but you’ll need to be in relatively good shape to really get the most from it. It works out your whole body, and especially your glutes, abs, thighs and hips.
How to Make your Butt Smaller through Proper Diet
The reason many people have so much trouble reducing their butt is because it is among the main fat storage places in your body. A healthy, balanced diet will help you to lose weight, and this will reduce your butt.
- Eating Right
First off, you need to eat healthy foods. If you take in calories through food and don’t expend them, they become fat, and a lot of that is deposited in the thighs and the butt. If you want a smaller sized butt, you’ll have to eat fewer calories.
Lean proteins and leafy greens are an excellent basis for your diet and they’re filling. They are especially helpful when used instead of pasta, rice and potatoes, which are essentially carbohydrates. Reduce your carbs after lunch time, and eat snacks that are nutritious.
- Increasing your Metabolism
When you increase your metabolism, your body can burn more calories. Adding spices to your meals is helpful, and so is drinking plenty of water. Fish oils, broccoli, green tea and low fat yogurt help in boosting your metabolism. The exercise you’re doing will also help, as it boosts metabolism.