Get Rid of Fat Rolls on the Buttocks and Tone Them With These Specific Exercises

3 min


People pay a lot of attention to their buttocks when they decide to start an exercise routine. But the fat that builds up right below the buttocks is one of the hardest to get rid of, and traditional buttock exercises may not help.

Squats, bridges, and isometric exercises are great for toning the gluteal muscles, but they don’t do much to burn fat from the “love handles” that form just below the muscles.

Here are some exercises that will help you burn and get rid of the fat that builds up under your buttocks. You can do these along with your regular muscle training to get firm, well-toned buttocks.

Leg rainbow

Get down on all fours with your palms on the ground.

Extend one leg.

Now, move the extended leg by putting the foot on the outside of the other foot and drawing a half-circle (rainbow) with it to the other end. That is a repeat.

Repetitions: 12 to 20 with each leg.


Lateral walk with resistance band

Place both feet on the floor, hip-width apart, and loop a resistance band around your lower thighs. Make sure your knees stay in line with your toes. While looking straight ahead, bend your hips and knees and make sure your knees are in line with your toes. Keep bending your knees until the tops of your legs are even with the ground. Make sure that your back is between 45 and 90 degrees from your hips. This is the starting place.

Inhale. exhale. With your right foot on the ground and in a squat position, move your left foot out so that your feet are about shoulder-width apart.

Inhale. To get back to the starting position, stay in the squat position and step your right foot in while keeping your left foot on the ground.

Do 10 reps on one side before moving to the other side to do the rest of the reps.


Lying Side Leg Raise

On an exercise or yoga mat, lay on your right side. Make sure that your hand is under your head.

Raise your left leg as far as you can while keeping it straight. Hold it there for one second.

Slowly lower your leg.


Single leg steps

Stand with your back straight next to a bench.

Hold one or two dumbbells at chest height or put your hands on your waist.

Put one leg on the bench at a 90-degree angle and keep the other leg straight and firmly planted on the ground.

Put your body weight on the heel of your left leg and push off with your right foot at the same time.

Wait a second and hold your weight in the air.

Slowly go back to where you started and do the same thing on the other side.

Perform 12–15 repetitions on each side.


Reverse lunge

Keep your hands on your hips or behind your head and stand tall.

Put your right foot back and squat down until your knee is almost touching the ground.

Go back to where you started.

Rep ten times, and then switch sides.



Start by getting on all fours, with your knees just below your hips and your hands just below your shoulders.

Look straight ahead while maintaining a straight back and neck.

Lift the right leg out to the side, keeping the knee bent, until the thigh is parallel to the ground. Hold the position for a few seconds, then bring the leg back to where it started.

When you’re done, do the same thing on the other side.

You should do 12 reps on each side.


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