How to Lose Butt Fat for Men

In order to get that firm toned buttock you want, you need to work on the muscles that are there. The muscle groups in the glutes, quads and hamstrings. So working these out in conjunction with a total body workout is essential. You may be surprised to find that a toned butt can be simply achieved by combing dietary changes and butt-reducing exercises.

How to Reduce Buttocks for Men

Practice butt-fat burning exercises

Toning your glutes, which is a strength-training exercise, can help to tone and lift your buttocks. Turning that fat into muscle will shrink the buttocks, as fat takes up more space in the body than muscle does. This can also help to speed up your metabolism.

Of all the exercises, try to do three times a week with 12 to 15 reps each, and up to three to four sets each. It is essential to start slow and then slowly work up to your ultimate goal.

1. Gluteus kickbacks


Gluteus kickbacks are another great exercise for the buttocks.

  • Get down on your hands and knees and your head looking a little above the floor.
  • All you have to do is bend your knee at a 90-degree angle and parallel to the floor, hold the pose for a count of five and then slowly return it to the ground.
  • This exercise should be repeated ten times on each leg and throughout the exercise you should squeeze the buttocks.

2. Squats


The thighs, buttocks, hamstrings and lower back are all worked on while doing squats.

  • Performing squats require no exercise gear, all you need to do is stand straight with your toes forward and your feet shoulder width apart.
  • With this stance and your arms crossed in front of you, your head straight, squat down like you are starting to sit down and then stop once your thighs are parallel to the floor.

You can if you want, add weights, either hand held or wrapped around your wrists. You can eventually move forward to jumping squats, which the only change is to jump up from the squatting position.

3. Step-ups


Step-ups can help firm and tone that buttock of yours too. Either on a step platform or a stair stepping up and down ten times per leg for a set will do the trick.

  • Start slow with one set and slowly increase. Tightening your buttock while performing this exercise can help to achieve firm and tight buttock.
  • You can add weights to this exercise to increase the intensity and when you are out and about take the stairs versus the elevator or escalator and walk up an incline when the option arises.

4. Single-leg pelvic lifts


  • In order to perform this exercise it is necessary to lay on the ground, place your arms at each side with your hands flat on the ground, and bend your knees leaving your feet on the ground as well.
  • Clench your buttocks while lifting your pelvic area up to the position at which your back is straight, hold it there for a few seconds, then slowly go back down and switch legs and repeat.

5. Lunges


This exercise requires you to step forward with one leg and bending the knee and making sure that the heel remains on the floor, while the other knee remains straight behind. Switch to the other leg and repeat.

Video to tone and tighten butt and thighs

Do cardio exercises

1. Cardio exercises

Cardio exercises, such as running, swimming, boxing or cycling, are the best exercise to get that nasty fat out of your body. Cardio exercises burn more calories a minute than any other type of exercise. Guess what that means? That means a smaller buttock for you.

2. Interval training

Interval training, which is 30 seconds of exercise followed by a couple minutes of rest repeated 8-10 times, that is comprised of a 15 minute total workout can speed up your metabolism.

3. Circuit training

Circuit training is an exercise program that mixes it up. It combines different types of exercise routines and doesn’t give you the chance to get bored. A sample way of doing this could be by doing the strength training for 30 minutes three times a week, and switch up high intensity cardio exercises with glute-toning exercises. By adding weights to cardio exercises is a way to achieve both cardio and weight training in one step.

Make dietary changes

1. Reduce calorie intake

Reducing your calorie intake is vital if you desire a reduction in fat in your diet. There are several steps which are essential, such as cutting out carbonated sugary drinks, all types of sugary sweets, and put the fryer away, because you need to avoid those deep fried foods.

Now that those are cut out, you need to replace them, that is where foods high in fiber and essential nutrients come into play. These types of foods will help increase your metabolism and your ability to metabolize fats will also increase.

Instead of those three big meals a day, why don’t you cut them back to smaller and healthier meals, and snacking in between on fresh fruit or vegetable can ease any hunger pains throughout the day.

Lastly, drink water, plenty of it, as it will help to wash out any impurities in your body.

2. Eat the right fats and carbs

Just so you know, all carbohydrates and fats are not bad. There are some that are actually good for you, because they can help your body in several ways. They can help boost your energy level, help you to maintain a healthy metabolism rate and help your digestive system to absorb the vitamins that are necessary for a healthy body. Good carbohydrates, which provide fiber and energy to your body as well as keeping you insulin levels at a normal range, include the following:

  • Whole-grain and whole-wheat bread
  • Cereal, not those sugary ones though
  • Pasta
  • Oatmeal
  • Couscous
  • Quinoa and brown rice

There are some good unsaturated fats that are both good for you and will help keep you feeling full throughout the day, such as salmon, avocado, nuts and olive oil.

3. Get proper amount of protein

Proteins and dairy are full of nutrition as well as helping to build muscle tone in your body. Foods, such as cottage cheese, milk, cheeses, low-fat yogurt, fish eggs, turkey and lean red meat. If you add these into your diet, you will notice more energy and a more “go get it” attitude.

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