Unfortunately your body can’t lose weight in only one region. This is known as spot reducing and frankly, it doesn’t exist. Your genetics dictate where on your body you will lose fat first. The one proven method to reduce your weight and body fat is to consume fewer calories than you expend each day. This is best accomplished by eating a well-balance, low-calorie diet and partaking in regular physical activity. Over time this will translate into a more toned back-side. However, you can target your buttocks with resistance training to improve muscle tone and strength. Some exercises that target your buttocks include bridges, squats, step-ups, and lunges.
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National Academy of Sports Medicine answered
We get asked this a lot in our barre3 classes! For many of us, creating some sort of shape in our rear end is a goal when exercising. And for many of us, minimizing what is already happening back there is our incentive! The good news is there are endless exercises that target our back body and give us the lift and tone we desire. Focusing on the hamstrings and supportive muscles at the base of the seat are the best way to maximize results. In our classes, we encourage clients to avoid “clenching” the butt cheeks together, and rather, let the seat be soft as you work through your series of movements, helping to achieve strength to stabilize and lift the body from the inside out. Try this exercise at home:
- Lie on your back with your calves resting on the seat of a chair and your knees bent over your hips.
- Press into your calves as you lift your seat off the floor no higher than you ribcage. Avoid squeezing or clenching your seat.
- Hold for 5 breath cycles and then slowly lower your back flat to the floor.
- Do this for 12 repetitions, 3 times.