A sculpted, firm backside is the goal of many who seek to improve on their appearance. Strong, lean buttocks are also a sign of health. Carrying too much fat increases your risk of heart disease and diabetes. As people gain weight, they often find that excess fat tends to accumulate on the buttock. Reducing fat in the buttocks requires lifestyle changes, including a healthy diet and exercise.
Yoga: Yoga is one of the best exercises you can do for your butt. It makes you hold certain positions longer, which strengthens the muscles to burn fat and tone your butt. Plus, it’s incredibly relaxing as a double benefit.
Don’t sit too much: Just the art of sitting can make your butt look worse, believe it or not. If you have a desk job, it can actually flatten the collagen fibers in your butt by sitting all day, so try standing and walking around as much as possible. If you work at home, try to create an area you can turn into a standing desk so you’re not sitting down all day. It’s not bad to sit a little at home to rest, but remember that the more you sit, the less work your butt has to do.
Get rid of starchy carbs: Women tend to store excess calories from starchy carbs like bread, pasta, white potatoes, rice, etc in the butts and hips more than anywhere else. These excess calories from carbohydrates will turn to use for fat storage, because as women, your hormones is primed to do this for multiple reasons. Cut back on all starchy carbs and keep one or two sources a day in your diet, preferably at breakfast and lunch in the form of gluten-free oats, sweet potatoes, brown rice or winter squash.
Go easy on the fats: We all need healthy fats in our diet, but believe it or not, those calories add up quickly, even if they are from good fats. If you’re looking to lose butt fat, keep fats to 2-3 tbsp per day. You should see dramatic improvements pretty quickly, always remember to eat at least 2-3 tbsp per day though. You need a little fat so your metabolism can do its job.