The buttocks are a focal point when it comes to starting an exercise routine. However, the fat that accumulates just below the buttocks can be stubborn to remove, and traditional buttock exercises may not be effective in targeting this area.
Exercises like squats, bridges, and isometric exercises are great for toning the gluteal muscles, but they may not specifically target the fat that forms the classic “love handles” just below the muscles.
To achieve truly round and firm buttocks, it’s important to not only tone the muscles but also eliminate the accumulated fat. While it’s not easy, there are specific exercises that can be very helpful.
Here are some exercises designed to burn and eliminate fat that accumulates under the buttocks. You can incorporate these exercises into your muscle training routine to achieve firm and well-toned buttocks.
Exercise 1: Leg Rainbow
1. Get on all fours, with your palms on the ground.
2. Extend one leg.
3. Move the extended leg to the outside of the other foot, drawing a semi-circle (rainbow) to the opposite end. This is one repetition.
4. Repeat for 12 to 20 repetitions with each leg.
Exercise 2: Lateral Walk with Resistance Band
1. Place a resistance band around your lower thighs.
2. Stand with your feet hip-width apart, ensuring your knees are in line with your toes.
3. Flex your hips and knees, lowering into a squat position with your back at a 45-90 degree angle to your hips. This is the starting position.
4. Inhale.
5. Exhale. Keep in a squat position and step your left foot out to the side, slightly wider than shoulder-width apart.
6. Inhale. Maintain the squat position and step your right foot in to return to the starting position.
7. Complete 10 reps on one side before switching to the other side.
Exercise 3: Lying Side Leg Raise
1. Lie on your right side on an exercise or yoga mat, supporting your head with your hand.
2. Lift your left leg as high as you can while keeping it straight. Hold for 1 second at the top.
3. Slowly lower your leg.
4. Repeat 15 times and then switch sides.
Exercise 4: Single Leg Steps
Exercise 5: Reverse Lunge
1. Stand tall with your hands on your hips or behind your head.
2. Step back with your right leg and squat down until your knee almost touches the ground.
3. Return to the starting position.
4. Do 10 repetitions, then switch sides.
Exercise 6: Hydrant
How to Eliminate Fat and Increase Muscle Mass in the Buttocks
1. Start on all fours, with your knees below your hips and your hands below your shoulders.
2. Keep your back and neck straight, looking straight ahead.
3. Bend your knee and lift your right leg out to the side until your thigh is parallel to the ground. Hold for a few moments and lower the leg back to the starting position.
4. Repeat on the opposite side.
5. Do 12 repetitions on each side.
There is no magic formula for eliminating fat, but a combination of a healthy diet, physical activity, and an exercise routine focused on toning muscles and increasing muscle mass can be effective.
The area below the buttocks is challenging to train and shape. While it’s difficult to target specific areas for fat loss (unless through cosmetic treatments), you can adopt exercises to reduce overall body fat.
Incorporate the exercises described above into your training routine to eliminate fat from the buttocks. Remember to combine them with a healthy diet and regular exercise.