Butt reduction exercise

Hip reduction exercise

As you gain weight, you may notice that a large amount of body fat accumulates around your buttocks. Many people who gain weight experience this, and there are several methods of combating this problem. You may choose to join a fitness facility in an effort to battle your bulging buttocks, but you also can fight buttocks fat by using several methods at home.



Everybody has a problem area that just does not seem to respond to regular exercise. The lower abdominal region is usually the most targeted area: upper and lower abs, hips and thighs, spine, and the glutes. Many women find it difficult to lose weight in the hip region after pregnancy or post menopause. It may seem difficult to slenderize the hips, but with a mix of cardio workout and a few simple hip reduction exercise routines, it is possible.

Cardiovascular workouts like running, jogging, skipping, and even climbing stairs elevate your heart rate and burn calories; they also target the fat on the belly and hips. At the gym, schedule your cardio workout to include running on the treadmill, elliptical training, stationary bikes, and spinning.

Most qualified instructors will tell you that spot reduction is a myth. While there are plenty of hip reduction exercises like leg-hip raises, lower abdominal crunches, hip flexors, and so on, many of these exercises require that you have strong abdominal or back muscles to get complete benefit from these workouts. Therefore, an overall workout routine with special emphasis on exercise for hips reduction should be your goal.

Lunges. Lunges are a great workout for the lower ab region. They target hip and thigh muscles, the hamstring area, and the glutes. You can start with the static lunge. In this case, you are just dropping to your knees, instead of placing a foot in the front. Static lunges are great for beginners, and you may use a wall for support. Remember not to lean in while performing the lunge. Keep your back straight and knees bent while performing this exercise for hips reduction. Forward lunges and side lunges are variations, which involve the same hip reduction technique of bending your torso while engaging the muscles in the lower abdominal region. You can perform lunges with weights for a complete body workout. Another variation requires you to move forward with every lunge and complete a loop.

Chair squat. A chair squat is a great hip reduction exercise for those looking to do a simple workout in their office space. You can perform this exercise in your cubicle by standing in front of your chair. Move your legs shoulder width apart. Using the chair for balance, bend your knees and lower your torso slowly. Squat until you are almost sitting on the chair, and then raise yourself. Perform a few repetitions to strengthen the hip region. However, hold your back muscles straight so that you are not straining it while performing the chair squat.

Hip-leg raises or hip thrusts. This is a great hip reduction exercise that you can perform in the comfort of your own home. You can use an exercise mat for support and comfort. Lie on your back and get into a comfortable position. Slowly raise both your legs from your pelvis such that the toes are pointing towards the ceiling. Hold the position for a few seconds. Inhale and thrust your hips off the mat, at least 1 to 2 inches in the air. With every thrust, your hips are in the air and your legs extend upwards. The tip is to use your abdominal strength to thrust your hips and balance yourself. This hip reduction exercise uses the core strength and works the lower abs, hips, and the glutes. While performing the hip leg raises, make sure that your back is flat against the exercise mat at all times to avoid any back or spine injury. Start with 5 to 10 repetitions and gradually increase the reps according to your comfort.

You can also take advantage of the one legged postures in yoga. Tree Pose, Triangle Pose, and Pigeon Pose ensure hip reduction with a strong focus on balance. If you are working out in the gym, there are exercise machines like the hip adductor, hip abductor, hip flexor, and hip extender for shaping your hips. While they are used as strengthening exercises for athletes, including them as part of your workout routine can help you tone your hip muscles and reduce their size


Proper Diet

The foods you consume play a large role in the amount of fat on your body. Consuming foods high in saturated fat and calories will quickly result in weight gain if you are not exercising to burn these calories. At every meal, consume lean protein, complex carbohydrates and minimal fat. An ideal lunch or dinner might include a baked chicken breast, a sweet potato and green beans. For breakfast, try scrambled egg whites, whole wheat toast and a side of fresh fruit. Cook with olive oil or another cooking oil low in saturated fat. Snack on low-fat, low-calorie snacks, such as low-fat yogurt, carrot sticks or apple slices to keep you full between meals.

Aerobic Exercise

If you own a treadmill, stair climber, stationary bike, or other home aerobic exercise machine, use this piece of equipment for at least 30 minutes a day, five days a week. However, if you do not own any of these pieces of equipment, you can walk, jog, run or ride a bicycle around your neighborhood. Jog up and down stairs inside or outside your home for 30 minutes. Another option is jogging in place or jumping rope in your living room while watching television.

Step Aerobics

Step aerobics is a form of aerobic exercise that gives you the benefit of an overall aerobic workout while targeting muscles in your hamstrings, quadriceps and buttocks. Although fitness facilities may offer a step aerobic class, you can mimic the same moves in your home. Using a step inside or outside your home or an aerobic step, lift your right foot and place it on the step and lift your body and left foot onto the step. Place your right foot back onto the floor and follow with your left foot. Continue doing this at a steady, rhythmic pace for 30 minutes. Perform this exercise along with or in place of your aerobic exercise routine five days a week.

Buttocks Strength Training

Along with aerobic exercise, implement a strength training routine for your buttocks every other day to help tighten and tone those muscles. Perform three sets of 10 repetitions of squats and lunges while holding a dumbbell in each hand. Then move on to supermans, mountain climbs and leg raises. Perform three sets of 10 supermans, mountain climb for three one-minute intervals and perform three sets of 15 leg raises with each leg.