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Exercise and Fitness

Butt Fat Reduction

01/06/2011

Question:

I want to reduce my butt fat and reshape it --looks very awkward. Please help I am ready to do anything to reshape it.

Answer:

Well, there's good news and bad news. I prefer to save the best for last, so I'll start with the "less fortunate" news. Unfortunately, you can't spot reduce or target a specific area of the body for weight loss alone. However, (this is where the good news comes in) there are several things you can do to solve your dilemma. 

First, I would start off with decreasing fatty and greasy foods in your diet. Even if you are working your butt off, pun intended, if you are eating the wrong foods, fatty tissue will still deposit in the area you want it to be the least, such as the buttock region. So, begin with a healthy, balanced diet. The UC Campus Recreation Center offers personal nutrition counseling if you need help in this area. 

Next, get active! Begin with at least 30 minutes of cardio at least 3-4 days per week. This could be walking, jogging, swimming, enjoying a dance class, etc. Just be active. Cardio burns fat and calories that will become fat. This is necessary to reduce your body size a whole. Genetics will determine which parts of the body become smaller at first, but keep at it and your rear will begin to follow the rest of your body. Remember, you will be doing this the healthy way, so it will take around 6 weeks of diligent work before you will see a major difference. Depending on your size, weight and previous activity level, there's a good chance that you'll notice small changes in less time but don't get discouraged if it takes at least 6 weeks. That is perfectly normal and is to be expected. 

While you are eating healthy and fitting in plenty of cardio (not to mention, a smaller jean size) you will want to tone your butt muscles, called glutes, as much as possible to get that "re-shaping" effect you are looking for. Some great butt-blasting exercises are lunges, walking lunges, plié squats, wall-sits, basic squats or single leg squats with a stability ball, glute raises/donkey kicks, and hamstring curls on a machine or stability ball. Begin with one set of 16-20 for each exercise 2-3 times per week, leaving 48 hours in between sessions for rest. Build up to two sets of 20 per exercise per session. 

Follow this recipe for success and you will be loving what you see in the mirror and how you feel! And don't forget to make fitness fun by choosing music you love and encouraging friends to come along as well!  

As always, be sure to get medical clearance from your doctor before starting ANY new diet or exercise routine.

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Response by:

Brandi  Hester Janowiecki, BSc Brandi Hester Janowiecki, BSc
Coordinator Fitness and Wellness
Fitness Center at CARE\Crawley
University of Cincinnati