Most people have an area of their body they are unhappy with. Some people want smaller waists, while others focus on their arms or legs. For most people, the biggest problem area is the butt, and many people think their butt is too big. As many know, a large butt can make it hard to find clothes, especially jeans that fit well which can lead to lower self-esteem and discouragement. There are exercises that can be done to target this problem spot and reduce and tone the area.
Two of the most effective butt-reducing exercises are the squat and the lunge. These exercises can be done anywhere and by people at any fitness levels. Weights can be added to each of these exercises to increase intensity for greater results. As always, consult a health care provider before attempting any exercise or beginning a new exercise routine.
Squats
Perhaps the most effective exercise for toning, reducing and firming the butt, hips and thighs are squats. There are many different types of squats, including squats with weights for added resistance. If attempting squats with weights always consult a trainer and have someone standing by to ensure safety and proper alignment of the back. A more basic type of squat is the chair squat and this squat can be done safely anywhere.
To do the chair squat, stand in front of a chair with your feet hip-width apart and squat down keeping your back flat, your abs tucked in and your knees behind your toes. This positioning ensures proper alignment and helps to prevent back injury. As you squat down, lightly touch the chair with your butt and squeeze your buttocks together as you stand up to the starting position. Do 2-3 sets of 8-12 repetitions.
Lunges
Lunges also work the butt and thigh muscles and can be done anywhere by people at all fitness levels. Stand with your feet together and bend the right leg while sliding the left leg back into a lunge position. Make sure your right knee lines up behind your toes, and keep your back straight and abs tucked in; this ensures straight body alignment and helps prevent back injury. Slowly slide the left foot back to the starting position and repeat this 8-12 times. Switch legs and do 2-3 sets for each leg.
Cardiovascular activities such as hiking, bike riding, walking and running can also help reduce and tone the backside. Outdoor hiking is effective because it burns calories as you climb steep terrain and possibly breathe thinner air, which uses more energy. Running and biking are also very effective calorie burning activities that really work the backside and help reduce the butt. As with the exercises described above, very little if any equipment is needed and people of all ages and fitness levels can do these activities.
The bottom line for a smaller bottom line is to get moving and work on toning and shaping those butt muscles. Through consistency and repetition a smaller and more toned backside can be achieved.