Do you feel like your booty is a little too big? Many women struggle with this specific area of their body, and thankfully there are a few solutions. First thing to consider is to take a look at your diet, chances are that you may be consuming too many processed foods or more calories than needed each day. When this occurs, the excess energy is stored as fat all over your body, including your glutes. If you want to decrease the size of your glutes, you need to combine a diet reduced in calories with regular exercise. These lifestyle changes are the first steps to take for shrinking your booty.
Burn the Fat
As much as we like to think so, there is no such thing as spot-reducing. In order to lose fat in your glutes, you have to burn fat all over your body. By creating a calorie deficit in your diet, your body will be forced to tap into fat reserves when burning calories higher than you are consuming.
1 pound of fat equals to 3,500 calories, so your body would have to burn 500 calories per day through activity in order to lose 1 pound in a week. If you are used to eating 2000 calories per day, you would have to go as low as 1500 per day to create that calorie deficit. Also be careful with low calorie diets, you never want to go lower than 1200 calories, and never deprive your body of vitamins or essential fats.
Strengthen your Backside
Strength-training exercises burn calories and help tighten and tone your glutes, which you should plan on targeting your booty with specific strength-training exercises at least twice per week. There are many exercises that you can choose from, and below are a few examples of exercises that are excellent for targeting the booty.
- Kneeling Cable Kickbacks
Use a bench to rest one hand and knee, wrap an ankle strap around one ankle, opposite leg and hand resting on the bench with a flat back. With a straight leg, lift leg up and behind pointing the leg straight back and lower slowly. This is a great way to target the upper glutes.
2. 45 degree Leg Press
This is a great machine to get rid of the crease under your glutes. If you want to round the glutes, add enough weight to only rep out at 8 to 10 reps. Place your feet on the foot pad in a wide stance. Release the weight and bring your knees all the way in until your butt comes off the seat and press out all the way.
3. Dorothy Jump Squats
I am a big fan of plyometrics, and this is a good exercise for an all over burn. I didn’t know what to call this exercise until one of my clients called it the “Dorothy Squat, because its like in the Wizard of Oz when Dorothy clicks her heels together”. Start in a squat position, jump up clicking your heels together and land back in a squat. Repeat as fast as you can for 10 to 20 reps.
High-intensity exercises, such as sprinting, rowing or spinning burn a high amount of calories each minute, resulting in quicker fat loss. If you are just starting out with exercise, this type of training may be to intense at first. An interval training approach allows you to build strength by alternatinig moderate and intense activities. For example, start out with a moderate activity, like walking on the treadmill. After a few minutes, boost your intensity and run at a fast pace for 1 minute. Rotate between the two intensities for 20-30 minutes.
Circuit training is a great way to burn calories by switching from one exercise to the next with little to no breaks. Start with a specific glute exercise, such as squats. Next, switch to a vigorous activity, like jump squats or skipping rope. Add a third exercise and you have a great calorie burning circuit for 3 rounds. I love this type of training, I always feel like I have had a great workout.
Have fun with your workouts, and remember to keep patient and positive. You cannot expect results overnight, and if you keep at it and never
give up, the results will come.