How to Lose Butt Fat: 5 Effective Exercises

Some people have some extra weight around the butt region that they would love to get rid of. You can easily speed up the process of losing butt fat with a number of fat burning activities. All you need is a few single-move workouts to build muscles around the butt region.

Incorporate healthy habits into your workout routine in order to lose as much butt weight as possible. For best results, perform workouts 1 through to 5 listed in this article to achieve a fat touching cardio exercise.

Take the steps

Stay away from escalator and elevators. Take the stairs when you get the opportunity in order to burn fat and stay fit.

A study published in the British Journal of Sports Medicine concluded that taking the stairs can bring noticeable benefits to women.

The women in this study climbed stairs at a rate of 90 steps each minute for a total of two minutes. They performed this activity once each day for a period of five days during the first few weeks of this study.

After 7 weeks, they increased their frequency to five times each day for a week. Although this amounted to only 10 minutes of workout every day, it was frequent enough to cause a noticeable change.

 Go for a hike

Going for a hike offers almost similar benefits to taking the stair. Both activities help the body burn almost the same amount of body fat if you hike at the same rate and intensity. This is based on research done by the Calorie Control Council.

When you go for a hike, include activities like hill climbing to boost the amount of workout you give your body. Think of each step you take as a step towards a lean body.

Climb Rocks

If you want a full body workout and burn even more fat, try rock climbing. This activity sheds twice as much fat as taking the stair or hiking over the same length of time. If you prefer not to do outdoor rock climbing, you have the option of taking part in indoor rock climbing.

It offers you the safest way to learn the nuances of rock climbing. In addition, you get to work your mind too because rock climbing needs a bit of problem-solving skills.

HIIT Workout

High-intensity training workouts involve linking a number of alternating activities to achieve an intense workout. A minimum of 5 minutes of high-intensity training can bring a lot of change to your fitness and health. Increase the workout time to 30 minutes in order to shed more fat.

Incorporate into your HIIT exercises that target all the major muscle groups. You daily workout routine should include at least 12 different exercises. Each exercise should be done with plenty of effort for not less than 30 minutes. Ensure you rest for at least 10 seconds before you proceed to the next activity.

Perform the single move activity below if your workout is butt centered. Include a few other activities in your workout in between your glute workout. Try the following;

  • Jumping
  • Crunches
  • Push-Ups
  • Jogging on the spot
  • Dips
  • Leg lifting

If you find that your body is straining a lot due to excess body weight, there other successful ways to get body fat out of the way, for a leaner toned body. Nebido has been found to help people shed weight within a few months and the results are impressive.

If you are interested in starting your Nebido journey, be sure you are aware of Nebido Price. Other ways to know Nebido Price include searching online for a reputable and licensed clinic or speaking to your doctor.

The Chair Pose

Sitting does not do much for your butt muscles unless there is no object around you can sit on. Fitness experts prefer you try the chair pose, which is almost similar to squatting. To perform this exercise, gently press your whole back against the wall. Position your feet about your hip’s width from each other. Cross arms, and lift them a distance from the body.

Slowly, slide the back downwards against the wall until the knees form a 90-degree angle. Be sure not to let the knees go past your the toes. Also, keep the knees parallel to your toes. Hold this pose for about 30 seconds. You can make this activity even harder by doing the chair pose without supporting your back against the wall. This pose is known as Utkatasana.

Final Word

Most people, particularly women are very conscious of their butt weight. Fortunately, a good workout can help you achieve the body shape and weight you desire. Activities like hiking, the chair pose, rock climbing, and HIIT are known to help people shed weight. However, even as your work out, try to be patient, Rome was not built in a day!

bjsm.bmj.com/content/39/9/590.full?sid=0603c7be-11a2-43f8-a8bc-2a4b21a759eb

caloriecontrol.org/healthy-weight-tool-kit/get-moving-calculator/

journals.lww.com/acsm-msse/Fulltext/2011/07000/Quantity_and_Quality_of_Exercise_for_Developing.26.aspx

journals.lww.com/acsm-healthfitness/Fulltext/2013/05000/HIGH_INTENSITY_CIRCUIT_TRAINING_USING_BODY_WEIGHT_.5.aspx

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