Losing fat from the butt is a common fitness goal, and with the right approach, it's achievable. While spot reduction of fat in a specific area isn't possible, reducing overall body weight through cardiovascular exercise and toning the butt muscles with strengthening exercises can lead to leaner, better-defined buttocks. This article provides a comprehensive guide to hip weight loss exercises, combining targeted workouts with diet and lifestyle changes for optimal results.
Understanding the Muscles of the Butt
The butt comprises three major muscles: the gluteus maximus, gluteus medius, and gluteus minimus. These muscles work together to facilitate hip extension, abduction, and rotation. Strengthening these muscles not only enhances the shape of the butt but also improves overall lower body strength and stability.
Effective Exercises for Hip Weight Loss and Toning
The American Council on Exercise (ACE) recommends a variety of exercises to help lose fat from the butt and tone the muscles in the thighs and glutes. These exercises can be incorporated into a well-rounded fitness routine for optimal results.
1. Running
Running is an excellent full-body weight loss exercise. This aerobic activity improves heart and lung function and can also tone the leg and butt muscles, giving the thighs and buttocks a more defined shape. It requires no special equipment aside from supportive shoes.
Running is better than walking for fat loss, as it burns more calories. However, if a person is unable to take up running, walking is also a very good option for burning calories and fat compared with resting.
Read also: Elliptical Training: Your Guide to Shedding Pounds
2. High-Intensity Interval Training (HIIT)
HIIT sessions tend to be shorter in duration than moderate-intensity activities. Evidence suggests that HIIT is as effective as moderate-intensity continuous training in inducing weight loss despite requiring shorter training sessions. People can apply them to a variety of exercises. For example, after a warmup period, HIIT may involve the following:
- Running on a treadmill at 7 miles per hour (mph) for 1 minute
- Running for 2 minutes at 5 mph
- Repeating this pattern for 15 minutes or so before cooling down
3. Step-Climbing
Climbing steps is an easy way to tone the glutes while also 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
The ACE note that step-ups are an effective exercise for working the butt and thighs. Use a step or sturdy bench. Step onto it with your right foot and as you stand, kick your left leg out to the side. Step down and repeat with the opposite leg.
4. Squats
Squats are a major part of many exercise plans. This is likely due to their ability to work several muscles in the butt, legs, and abdomen simultaneously. Squats are a suitable exercise for toning the butt. If a person is on an exercise regimen to lose body fat, performing squats may make the butt look smaller. However, if a person is on a workout regimen to gain weight, their butt will likely look bigger due to gaining muscle.
There are many variations of a squat that a person can perform to help target different muscles and increase difficulty. To do regular squats:
Read also: Top Bodyweight Moves for Burning Fat
- 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 the hands while squatting.
To increase the difficulty, a person can try variations of a squat, such as a single-leg squat. To perform a single-leg squat:
- Extend the arms in front of the body.
- Stand on the left leg and extend the right leg straight in front, as high as possible.
- 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.
Another variation is the split squat, during which a person performs squats with their legs apart. A small-scale 2017 study found that split squats had the highest impact on the gluteus maximus compared with deadlifts and good mornings.
Perform a standard squat keeping your weight on the heels and chest lifted. As you return to standing, lift your right leg out to the side. Alternate sides with each squat.
5. Lunges
Lunges are another lower-body strength exercise that activates and tones the gluteus maximus. Variations include sideways, forward, and transverse lunges. To help prevent saggy buttocks, a person can perform exercises that aim to strengthen, tighten, and tone the gluteal muscles, such as squats and lunges.
Read also: Effective treadmill exercises for weight loss
The basic forward lunge also works the thighs and calves. To perform a lunge:
- Stand with the feet hip-distance apart.
- Take a large 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.
Start standing with feet hip-width apart. Step your right leg diagonally behind your left leg, lowering your hips into a lunge while keeping your torso upright. Ensure your front knee is aligned over your ankle. Return to starting position and switch legs. Pair Curtsy Lunges with Squat to Lateral Leg Lift for a dynamic lower body workout. Execute 12 Curtsy Lunges alternating sides, followed by 10 Squat to Lateral Leg Lifts per side.
6. One-Leg Deadlift
Deadlifts work the lower body, improve balance, and strengthen the abdominal and lower back muscles. One-leg deadlifts also activate the gluteus muscles.
- 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.
7. Side-Lying Hip Abduction
Side-lying hip abduction exercises are effective for strengthening the gluteus medius muscle. To do this exercise:
- Begin by lying on one side and supporting the head with the arm or hand. Keep the knees straight and feet together.
- Slowly raise the top leg as high as possible without turning the pelvis backward or forward.
- Lower the leg slowly to return to the starting position.
- Repeat several times on each side.
Use ankle weights to increase the intensity of this exercise. Lie on your side with your legs straight. Prop up on your right elbow and lift your hips to form a straight line from head to heels. Lower your hips slightly and lift again. Engage your core and keep your body in alignment. Lie on your side with your knees bent and legs stacked. Keeping your feet together, lift your top knee while keeping your pelvis stable. Lower the knee back down. Combine Fire Hydrants with Clamshells to isolate outer hips and glutes. Perform 15 reps of Fire Hydrants on one side, then switch to 15 reps of Clamshells on the same side before repeating on the other side. Blend Side Plank Hip Lifts with Bridge with Abduction to enhance core and hip stability. Hold Side Plank Hip Lifts for 30 seconds on each side, then transition into 15 reps of Bridge with Abduction.
8. Lateral Band Walk
Strengthen and stabilize the hips and knees with a lateral band walk, which also works the gluteus medius muscle. This exercise is a useful warmup activity before running, jumping, and other activities.
- Take a loop resistance band and place it under the balls of the feet. Ensure that the band stays flat against the shoes.
- Stretch the legs to shoulder-width apart. Distribute the weight evenly over both feet.
- Bending the knees slightly to achieve a semi-squat position, squeeze the glutes and core muscles.
- With one foot, take a small step of around 3 inches to the side. Move the other foot in the same direction, again approximately 3 inches.
- Take 10 steps like this, then do the same in the other direction.
To make this exercise more difficult, choose a band with a higher level of resistance. Place a resistance band just above your knees. Stand with feet hip-distance apart, and bend slightly at the knees. Take small lateral steps, maintaining band tension by keeping your feet apart. Combine Step-Ups with Side Kick and Banded Lateral Walks for a cardio and muscle toning session. Perform 10 Step-Ups with Side Kick on each leg, then immediately engage in 20 steps of Banded Lateral Walks.
9. Lateral Leg Raises with Standing Side Kicks
Combine Lateral Leg Raises with Standing Side Kicks to maximize outer hip engagement. Start with Lateral Leg Raises, performing 10 repetitions per leg, then immediately transition to Standing Side Kicks, aiming for 10 kicks on each side.
- Lateral Leg Raises: Stand upright with your feet hip-width apart. Slowly lift your right leg to the side, keeping it straight and toes pointed forward. Hold for a moment at the top before lowering it back down. Keep your core engaged and shoulders relaxed throughout the movement. Repeat on the other side.
- Standing Side Kicks: Stand tall with feet hip-width apart and hands on your hips. Kick your right leg out to the side with controlled motion, keeping it straight. Return to starting position and switch sides.
10. Fire Hydrants
Position yourself on all fours with your hands under your shoulders and knees under your hips. Lift your right knee out to the side while keeping it bent at a 90-degree angle. Pause at the top, then lower it back down. Combine Fire Hydrants with Clamshells to isolate outer hips and glutes. Perform 15 reps of Fire Hydrants on one side, then switch to 15 reps of Clamshells on the same side before repeating on the other side.
Additional Exercises for Hip Toning
- Wall sits: Wall sits, also known as wall squats, are great for working your thighs, hips, and lower abs. They can be a great move to build core strength, test your muscle endurance, and lose weight.
- Bridge: This exercise strengthens the gluteal muscles but can also help lengthen the hip flexors.
- Squat jump: The squat jump is an advanced plyometric exercise that takes the basic squat and adds a jump for power training.
- Step-ups: Step-ups work the muscles in your glutes, hips, and thighs. They can also improve your balance and stability.
Optimizing Weight Loss Through Diet and Lifestyle
For the best results, combine the activities listed above with these other tips for weight loss:
1. Work Out Regularly
Consistency is key to seeing results. Maintain an exercise routine that combines aerobic exercises and strength training for the best whole-body benefits.
The Physical Activity Guidelines Advisory Committee recommends that adults do at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity weekly. They also recommend muscle-strengthening activities at least twice weekly.
Maintaining a healthy lifestyle involves regular exercise. Being active and avoiding a predominantly sedentary routine has plenty of benefits. However, some people have limited physical ability to perform intense workouts or participate in sports or other activities that push the body. For instance, individuals who are overweight or obese risk putting additional stress on their lower joints, which can lead to musculoskeletal conditions. Those experiencing chronic hip pain, joint conditions, or recovery from musculoskeletal injuries could experience physical discomfort from strenuous activities. However, thatâs not to say that exercise is impossible. Those who canât perform strenuous exercises can maintain an active lifestyle through low-impact exercises such as swimming, walking, cycling, yoga, and low-impact body resistance exercises.
2. Eat a Balanced Diet and Practice Portion Control
To lose weight, a person must take in fewer calories than the body burns. This is called a calorie deficit. Practicing portion control is a quick way to do this. Simple strategies for staying satisfied while eating a nutritious diet may include:
- Filling up on fiber-rich foods, such as fruits, vegetables, beans, and lentils
- Eating lean sources of protein, including fish, tofu, and legumes
- Adding a source of beneficial fats to meals, such as olives, nuts, seeds, and avocado
- Avoiding processed foods and takeout meals
- Skipping sugar-filled foods and sodas
- Swapping refined carbohydrates (white bread, white pasta, or white rice) for wholegrain versions (wholegrain bread, brown pasta, or brown rice)
- Drinking a glass of water before meals
- Chewing food slowly
When it comes to losing weight and trimming down your hips, eating a healthy diet plays a key role. Try to follow an eating plan that focuses on whole foods across all food groups.You can avoid foods and beverages with added sugars and keep an eye on your portion sizes. You may want to aim to consume fewer calories than you burn each day. Diets high in processed foods, carbohydrates, and sugars are more likely to lead to excess fat accumulation. And if your calorie intake is more than the energy you burn each day, this can cause fat buildup.
3. Reduce Stress
Experiencing stress can result in weight gain. A 2022 review notes that stress can cause weight gain by increasing levels of hunger hormones, disrupting sleep, and depleting energy levels. The following tips can help a person reduce stress levels:
- Getting regular exercise, even if just a daily walk
- Eating a balanced diet
- Practicing mindfulness and meditation
- Breathing deeply
- Trying progressive muscle relaxations
- Spending time in nature
- Evaluating priorities and reducing sources of stress
We all have stress in our lives, but research from 2018 shows that having too much stress can lead to health complications such as weight gain. Thatâs why keeping your stress in check is a critical part of a weight loss program.If you deal with stress regularly, you may want to try stress-reduction activities like yoga, meditation, or deep-breathing exercises. Exercise can also help reduce stress levels. Consider talking with a doctor or therapist about ways to manage your stress. Physical exercises can also reduce stress, which can reduce stress-related hormones like cortisol, which are associated with weight gain.
4. Get Enough Sleep
Poor sleep quality may negatively affect metabolism and hormone levels in the body. Being tired can also lead to cravings for junk food and fast food. Together, these effects increase the risk of weight gain and make it more difficult for a person to lose weight.
A person can try to improve their sleep quality and duration by establishing a regular nightly routine. This may include aiming to go to bed at the same time each night and get up at the same time each morning. Getting the right amount of sleep each night can help support your weight loss efforts. Aim for 7 to 9 hours of quality sleep each night.
Additional Tips for Slimming Hips and Thighs
To help slim the hips and thighs, it is advisable to combine cardiovascular exercises and lower-body exercises that target the hips and thighs.
It is possible to get a bigger bum with a skinnier frame. To do so, it is advisable to perform strengthening exercises that target the glutes. Adding more resistance by using dumbbells while doing lower body exercises can help build muscle.
Addressing Hip Flexor Tightness
Tightness and weakness of the hip flexors can cause lower back pain, hip pain, and injury. Hip flexor exercises, including yoga poses, can help strengthen and relieve tension.
Hip Flexor Exercises and Stretches:
- Half kneeling hip flexor stretch: This simple move will stretch the iliopsoas/hip flexors on the rear leg and the glutes on the front leg.
- Knee to chest stretch: Lie on your back with your legs extended on the floor. Slowly bend one knee toward your chest.
- Pigeon Pose: Pigeon, a popular yoga pose, is an advanced move. Do it only if you feel comfortable with the pose.
- Bridge: This exercise strengthens the gluteal muscles but can also help lengthen the hip flexors.
- Lunge: Lunges work the lead glute and quad muscles (including the rectus femoris, which is also a hip flexor).
- Floor-sliding mountain climbers: This exercise engages several muscle groups, in both your upper and lower body.
- Straight-leg raise: This exercise works the iliopsoas and the rectus femoris.
- Psoas hold: This move strengthens the deep hip flexor muscle known as the psoas, which can increase stride length and reduce injury.
Addressing Love Handles
"Love handles" is a slang term that describes fat deposits along the sides of your waist and hips. While you may be most concerned about the way love handles look, research has shown that excess fat around the waist can increase your risk for conditions like type 2 diabetes, heart disease, and even cancer. Short of liposuction or another cosmetic procedure, there's no way to "spot reduce" love handles away. But reaching and maintaining a weight that's healthy for you and increasing your muscle mass with exercise can help get rid of love handles while improving your overall health.
Exercises for Love Handles:
- Side planks: Side planks work your arms, legs, and all your ab muscles, including those along your side where love handles form.
- Russian twists: The Russian twist targets all the muscles in your core and stabilizes your spine.
- Mountain climberâs twist: The mountain climber engages several muscle groups, in both your upper and lower body. Adding a cross-body twist pulls in your oblique muscles, which run along the sides of your torso, into the equation.
- Deadlifts: Lifting weights builds muscle and bones while it burns fat.
- Squats: Squats work the large muscles in your lower body. You can do them while holding dumbbells or a barbell, or just use your own body weight as resistance.
- Bicycle crunches: These core exercises include a rotating movement that helps to improve spine flexibility.
- Hanging leg raises: The hanging leg raise is an advanced exercise that challenges your abdominal muscles and hip flexors, using your own body weight.
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