Big booty? Honey, know how to shrink the butt with these exercises

Tried everything under the sun to reduce butt fat? Give it a last shot with these four exercises.
butt fat
Losing butt fat is no rocket science. Image courtesy: Shutterstock
Nikita Bhardwaj Updated: 18 Apr 2022, 10:36 am IST
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I like big butts and I cannot lie – you must have heard this song, right? But the pain of having a big butt is only known to those who are actually struggling with it. And FYI, we aren’t body-shaming anyone because having a big butt can sometimes have serious implications. If you are struggling too, we have four easy exercises to reduce butt fat super quick.

There are some problem areas in our body where stubborn fat keeps on accumulating. No matter what you do, it just doesn’t go away. And the butt is one of them.

Here are some problems that your big butt can lead to:

  • Too much fat accumulation around your butt can put pressure on your lower body and your knees and ankle can bear the brunt of it.
  • Also, according to Dr Vishal Rastogi, additional director, cardiac sciences, Fortis Escorts Heart Institute, Delhi, obesity of the lower body – around the lower abdomen and butt area, isn’t good for your heart.

That’s why we asked fitness expert Mukul Nagpaul, founder of Pmftraining and Fit India Movement Ambassador to help us find a solution to lose butt fat. That too, holistically. As per him, cardio and leg exercises are the key to a curvy butt.

Here are 4 exercises that the expert recommends to reduce butt fat

“The best exercises to reduce the buttocks also double as cardio exercises and burn calories, helping you lose butt fat. Your leg muscles are large and require a lot of energy to keep moving. Some of the best calorie-burning exercises are lower body exercises,” says Mukul.

These are the exercises that you have to do:

1. Sprint for lower-body strength

Running on the treadmill or on solid ground will burn calories, rev up your metabolism and strengthen your quadriceps, calves, glutes, and hamstrings.

reduce butt fat
Running will help you lose weight much faster than other exercises. Image courtesy: Shutterstock

How to do it: Run at a high speed on a treadmill or flat ground for 30 seconds, rest for 30 seconds, and repeat. Continue this for at least 10 minutes. You should be running fast enough that you are tired, but not completely exhausted, by the end of each 30-second sprint.

2. Bodyweight Squats

Squats are one of the best exercises to reduce the buttocks. Turn up the intensity on your legs with high-rep bodyweight squats. Do five sets of 20 reps.

Bid adieu to cellulite and say hola to toned legs. Image courtesy: Shutterstock

How to do it: Stand with your feet shoulder-width apart. Squat down, like you’re sitting down on a chair, bending your knees, and sinking your butt down. Try to keep your torso as upright as possible. Go as low as you can and then stand back up straight.


Keep an idea of your risk of weight-related issues.

Check BMI

3. Lunges

The lunge may seem simple, but it’s an effective move for toning up your rear.

How to do it: Start standing with your feet shoulder-width apart. Take a big step forward with one leg. Drop your back knee down until it’s an inch above the ground.

lunges for butt
Begin your muscle gain journey with lunges exercise. Image courtesy: Shutterstock

Step up with your back foot so that your feet are together again, and then lunge forward with the other leg. Keep alternating legs until you’ve done 10 lunges on each leg.

4. Stair Climbing

Step away from elevators and escalators! Climb the stairs whenever you can to burn calories and improve fitness. Climbing steps employs more muscles than walking, jogging, or running on a flat surface. Climbing steps involve glutes and provide accurate conditioning of quads and hamstrings too. It is one of the best exercises to reduce butt.

reduce butt fat
Take the stairs over elevators or escalators. Image courtesy: Shutterstock

How to do it: You can use a stepping machine in a gym or use stairs even when there is a lift available. Plus you can go for a hike.

Don’t forget to keep a check on what you eat

Nutrition plays an important role in losing fat and a simple method to lose fat is to be in a calorie deficit, which means consuming fewer calories than you are burning. It doesn’t matter how many kilometres you run, how many squats and lunges you do, to lose fat you need to be in a calorie deficit which cannot be achieved without focusing on your nutrition.

So you’ve read it all, now it’s time to act upon it. Go for it!

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About the Author

Six-pack abs are all that Nikita needs, along with her daily dose of green tea. At Health Shots, she produces videos, podcasts, stories, and other kick-ass content. ...Read More

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