Fit Bottomed Eats Being a Foodie With a Fit Booty

There are three major muscles in the butt. These are the gluteus maximus, the gluteus minimus, and the gluteus medius.

While it is impossible to spot-reduce fat loss in one area, cutting overall body fat while toning the butt muscles can lead to leaner, better-defined buttocks.

This article details exercises that help people lose fat throughout the body while adding shape to the butt and thigh muscles. We also list other methods to help people achieve their desired body shape.

Exercises

Try the following exercises to lose fat from the butt and tone the muscles in the thighs and glutes:Fit Bottomed Eats Being a Foodie With a Fit Booty

1. Running

Running is an excellent exercise for full-body weight loss. Running tones the leg and butt muscles, which gives the thighs and buttocks a more defined shape.

This aerobic activity also improves heart and lung function and strengthens the lower body. Also, aside from supportive shoes, it requires no special equipment.

Running is better than walking for fat loss, as it burns more calories. A 2012 study found that over 1,600 meters, people of average fitness burned 372.54 calories while walking and 471.03 calories while running.

However, the study authors conclude that even if a person cannot take up running, walking is also a perfect option for burning calories and fat compared with resting.

2. High-intensity interval training

Busy people who want to lose butt fat can take up high-intensity interval training (HIIT). According to a worldwide survey of fitness trends for 2018, HIIT is the most popular fitness trend globally.

HIIT involves putting maximum effort into one specific activity for a short period. HIIT sessions are intense workouts, so they tend to be shorter in duration than moderate-intensity activities.

Note : Fit Bottomed Eats Being a Foodie With a Fit Booty ?

For example, after a warmup period, HIIT may involve the following:

1. running on a treadmill at 7 miles per hour (mph) for 1 minute
2. running for 2 minutes at five mph
3. repeating this pattern for 15 minutes or so before cooling down

Research from the 2011 Trusted Source suggests that HIIT may be more effective at reducing body fat than other types of exercise.

Another studyTrusted Source, reports that HIIT is a good strategy for controlling obesity because of its time efficiency.

3. Step-climbing

Climbing steps are easy to tone the glutes while keeping the heart and lungs healthy.

Step-climbing boosts strength and muscle tone in the butt and upper legs. There are various ways to work these muscles:

• using stepping machines at a gym
• walking up flights of stairs
• hiking uphill
• using a climbing or bouldering wall

Step-climbing can provide other health benefits, too. One small study from 2005 on 15 women found that climbing flights of stairs up to five times per day had a measurable impact on oxygen uptake and reduced low-density lipoprotein, or “bad,” cholesterol.

In this study, the women began by climbing a flight of 199 stairs once each day in week 1, then gradually increased climbs to five times each day by week 7. They made no other dietary or lifestyle changes while participating in this study.

4. Squats

Squats constitute a significant part of many exercise plans. This is likely due to their ability to simultaneously work several muscles in the butt, legs, and abdomen.

One 2009 study in the Journal of Orthopaedic and Sports Physical Therapy examined the effects of various exercises on the gluteus maximus and gluteus medius.

The scientists found that single-leg squats were a good option for activating the gluteus maximus and the gluteus medius.

To perform a single-leg squat:

Slowly lower the butt as close as possible to the floor while keeping the leg elevated. The back should be straight, and the left knee in line with the left foot.

Return to the starting position. Repeat several times before switching to the right leg.

Regular squats are also effective if it is not possible to perform one-leg squats. To do these:

Extend the arms in front of the body. Keep the feet shoulder-width apart.

Slowly lower the butt as close as possible to the floor without losing balance. The back should be straight, and the knees should not travel out in front of the toes.

Return to the starting position. Repeat several times.

To increase the intensity, hold weights in your hands while squatting.

Another variation is the split squat, during which a person performs squats with their legs apart. A small-scale 2017 study by Trusted Source found that split squats had the highest impact on the gluteus maximus, compared with deadlifts and good mornings.

5. Lunges

Lunges are another lower-body strength exercise that activates and tones the gluteus maximus. Variations include sideways, forward, and transverse lunges.

The primary forward lunge also works the thighs and calves. To perform a lunge:

Stand with the feet hip-distance apart.

Take a significant step forward with the left leg.

Slowly lower the body, bending both knees to 90 degrees. Do not allow the right knee to touch the ground or the left knee to travel past the toes of the left foot.

Return to the standing position. Repeat several times.

6. One-leg deadlift

Deadlifts work the lower body, improve balance, and strengthen the abdominal muscles and lower back. Doing one-leg deadlifts also activates the gluteus muscles.

Follow these instructions to do a one-leg deadlift:

Stand on one leg with the hands by the sides.

Stretch the other leg out behind. Keep the back flat and the shoulders back.

Lean forward from the hips until there is a stretch in the hamstrings. Do not let the chest drop below the hips.

Return to the starting position. Repeat several times, then switch sides.

If this is too intense, lightly rest the non-supporting leg on the floor. To increase the exercise intensity, use hand-held weights.