We are searching data for your request:
Upon completion, a link will appear to access the found materials.
A combination of aerobic and resistance exercises will trim the size of your bottom.
Slimming down your bottom requires a mix of cardio and resistance training; even then, you won't be able to lose fat in only one area. To decrease your butt size, you need to lose weight overall. As you lose total body fat, your butt will appear smaller -- and targeted exercise will help give your butt that upward boost and rounded appearance.
According to the American Heart Association, a total of 150 minutes of moderate intensity cardio - 30 minutes per day, five times per week - is recommended for maintaining your current weight. To lose weight and body fat, you need to burn even more calories, with 60 minutes of cardio activity recommended each day. To lose one pound of body weight, you need to use up 3,500 more calories per day than you consume. This can be done through exercise, a reduction in calories consumed in your diet, or a combination of both. While you can't spot reduce, losing overall body fat and weight will give you a trimmer, slimmer looking tush. Columbia University recommends distance running as an effective exercise for losing weight, as well as slimming down overall, especially in your hip and legs. Distance running builds long, lean muscle from endurance exercise, as well as being an effective calorie burner.
Building muscle while trying to slim down might seem like its counter-intuitive, but as muscle burns more calories and has a slimmer appearance than fat, toning up can actually make you look more slender overall. Resistance training also has the added benefit of helping you tone and perk up your bottom, providing shape and contour to your newly slimmed down rear. The American Heart Association recommends two to three sessions of resistance training per day. For a toned appearance without adding bulk, stick to bodyweight or lightweight exercises with a higher number of repetitions.
Standing lunges can be done with light dumbbells or bodyweight only. If using the extra weight, hold a dumbbell in each hand. Standing with your feet hip-width apart, take a large step forward with your right foot and sink down, bending both knees. Stop when your back knee -- the left knee -- is 1 inch above the ground, and your knees are bent at around 90 degrees each. Slowly rise back to standing position and sink back down 10 times for two sets before switching legs.
A Classic Exercise: The Squat
Squats build your gluteal muscles, also known as your hip and butt muscles. As a bodyweight exercise, squats can be done anywhere - at home or in your office - without any extra fitness equipment. Stand with your feet hip-width apart, and your torso straight. Bend at your hips and knees, sinking down as if you were going to sit in a chair. Lower your body slowly until your thighs are parallel to the ground - do not let your knees extend past your toes - and keep your pelvis tucked in and back straight. Slowly rise back up and repeat 10 times. For a squat variation, stand with your feet shoulder-width apart, with your toes pointed outwards, and sink down into the squat.
Ballet Booty: Reverse Leg Lift
A bodyweight exercise that is deceptively difficult, the reverse leg lift is taken from ballet, where it builds core strength as well as working out your glutes. Standing on your right foot with the knee bent slightly, bend forward at your hips - keeping your left leg straight and extended backwards and your torso straight - until your torso and left leg are parallel to the floor. Slowly lower your left leg 2 inches and then raise it so it is as high up from your torso as it can go. Hold for one to three counts before returning to parallel position, and repeat 30 times for each leg.