How to focus on your butt for weight loss!
Want to lose butt fat? Discover the best exercises, diet tips, and lifestyle changes to tone and slim your glutes for a firmer, sculpted lower body.
How to Lose Butt Fat: Best Exercises and Tips for a Toned Lower Body
Excess fat around the buttocks can be stubborn, but with the right approach, it is possible to tone, strengthen, and slim down your glutes. Losing butt fat requires a combination of exercise, diet, and lifestyle changes that focus on fat loss and muscle toning.
This guide will provide targeted exercises, nutrition advice, and practical tips to help you achieve a firmer and more sculpted lower body.
Why Does Fat Accumulate on the Buttocks?
Fat storage around the hips and thighs is influenced by several factors, including:
- Genetics – Some people naturally store more fat in the lower body.
- Hormonal changes – Oestrogen can lead to fat accumulation in this area, especially in women.
- Lifestyle factors – Sedentary habits and poor diet contribute to excess fat storage.
- Muscle loss – Lack of strength training can cause the glutes to become softer and less defined.
While you cannot target fat loss in one specific area, a full-body approach that includes strength training, cardio, and a balanced diet can help reduce overall fat, including on the buttocks.
Benefits of Working the Butt and Thighs
Strengthening the glutes and thighs provides more than just a toned appearance. It offers:
- Better fat burning – The butt and thighs contain large muscle groups, which help increase calorie burn.
- Reduced back pain – Strong glutes support the lower back and improve posture.
- Stronger pelvis, knees, and ankles – Helps with stability and injury prevention.
- Improved balance and mobility – Essential for everyday movements like walking, bending, and lifting.
- Enhanced core strength – Many glute exercises engage the abdominal muscles.
By incorporating butt and thigh exercises, you not only shape your lower body but also improve overall strength and health.
How to get your butt in shape
Get a strong booty!
Strong butts and thighs also lead to better fat burning, in all areas of your body!
Many exercises work these important muscles, however squats and lunges are key, as they activate a variety of muscles while strengthening the entire lower body and core at the same time.
There are many great benefits to strengthening the butt and thighs, such as:
- reduced back pain
- a stronger pelvis
- better supported knees and ankles
- strengthening your core
- improve your balance
- increase your body’s fat burning potential
The 28 Day Weight Loss Challenge offers you a wide range of of brand new BOOTY BUSTING workouts, designed to increase your overall body strength and tone specific areas of your butt, thighs and tummy.
Alongside these exercises, our expert nutritionists have designed delicious budget friendly recipes that are packed full of energy boosting ingredients to help you burn fat fast!
12 SIMPLE BUTT exercises you can do in front of the telly
These exercises require minimal space and equipment, making them perfect for home workouts while watching your favourite TV show.
Apart from looking great in skirts and jeans, there are HEAPS of other benefits to toning and strengthening your booty. Strengthening the butt and thighs can reduce back pain, improve posture, strengthen your pelvis and reduce knee and ankle strain.
If you’re looking to tone your butt and thighs but don’t know where to start, the good news is you don’t have to look far! Our 28 Day Weight Loss Challenge has HEAPS butt exercises!
1. Duck squat
Duck Squat
- Stand with feet shoulder-width apart, toes pointing slightly outward.
- Squat down until your butt is parallel to the ground.
- Rise three-quarters of the way up, then lower back down.
- Perform 3 sets of 12 reps.
👉 Challenge yourself: Hold a weight to increase resistance.
2. Donkey kicks
Donkey Kicks
- Get on all fours, keeping your hands shoulder-width apart.
- Lift one leg up behind you while keeping your knee bent at 90 degrees.
- Lower and repeat before switching sides.
- Perform 3 sets of 12 reps per leg.
👉 Advanced version: Use ankle weights for extra resistance.
3. Sumo squat
Sumo Squat
- Stand with feet wider than shoulder-width apart, toes pointing outward.
- Lower your body until your thighs are parallel to the ground.
- Push through your heels to return to standing.
- Perform 3 sets of 12 reps.
👉 Advanced version: Hold a kettlebell for added resistance.
4. Glute bridge
Glute Bridge
- Lie on your back, knees bent, feet flat on the floor.
- Lift your hips towards the ceiling, squeeze your glutes, then lower back down.
- Perform 3 sets of 15 reps.
👉 Challenge: Pulse at the top for 10 seconds before lowering.
5. Lunge pulse – Butt exercise
Lunge Pulses
- Step forward into a lunge position.
- Instead of standing back up, pulse up and down in small movements.
- Perform 3 sets of 15 reps per leg.
6. Chair kick – Butt exercise
Chair Kickbacks
- Stand with hands on a chair for support.
- Extend one leg straight back, squeezing the glute.
- Perform 3 sets of 12 reps per leg.
7. Medicine ball squats
Medicine Ball Squats
- Hold a weight or medicine ball at your chest.
- Perform a deep squat, ensuring proper form.
- Perform 3 sets of 12 reps.
8. Box jumps
Box Jumps
- Stand in front of a sturdy box or step.
- Jump up, landing softly with knees slightly bent.
- Step back down and repeat for 3 sets of 10 reps.
9. Curtsy lunge
Curtsy Lunge
- Step one leg behind the other in a curtsy motion.
- Lower into a lunge and return to standing.
- Perform 3 sets of 12 reps per leg.
10. Hip thrusts
Hip Thrusts
- Sit on the ground with your back against a bench.
- Place a weight on your hips and push your hips up.
- Perform 3 sets of 12 reps.
11. Pause squats
Pause Squats
- Perform a regular squat, but hold at the lowest point for 3 seconds before standing up.
- Perform 3 sets of 10 reps.
12. Walking weighted lunges
Walking Weighted Lunges
- Hold weights and perform lunges while walking forward.
- Perform 3 sets of 12 lunges per leg.
“I hope these booty busting exercises are as helpful for you as they were for me.
“I transformed my butt doing these at home. I didn’t go to a gym or buy expensive equipment, and I did them with my kiddies around,” says Stephanie.
Give your bottom the attention it deserves with these tips!
How to Maximise Butt Fat Loss
Along with exercises, follow these strategies for effective fat loss:
1. Add Cardio Workouts
- Running or jogging
- Cycling
- HIIT (High-Intensity Interval Training)
- Stair climbing
2. Follow a Fat-Burning Diet
- Increase protein intake – Helps build lean muscle.
- Choose healthy fats – Avocado, nuts, olive oil.
- Eat fibre-rich foods – Whole grains, vegetables, legumes.
- Stay hydrated – At least 2–3 litres of water per day.
3. Maintain an Active Lifestyle
- Avoid prolonged sitting.
- Take the stairs instead of the lift.
- Stretch and move throughout the day.
4. Manage Stress and Sleep Well
- Stress leads to higher cortisol levels, which can promote fat storage.
- Aim for 7–9 hours of quality sleep per night.
The Best Way to Lose Butt Fat
- Follow a structured workout routine with squats, lunges, and glute bridges.
- Incorporate cardio to boost fat loss.
- Eat a healthy, balanced diet with lean proteins, healthy fats, and fibre.
- Stay consistent with your routine and lifestyle changes.
For a full exercise and nutrition plan, join the 28-Day Weight Loss Challenge, which includes targeted booty workouts, meal plans, and expert advice.
Can You Lose Butt Fat Without Losing Muscle?
Yes! The key is to:
- Combine cardio with strength training to burn fat while toning the muscles.
- Eat enough protein to preserve lean muscle mass.
- Avoid crash diets, which can cause muscle loss.
By balancing fat loss with muscle building, you will achieve a firmer, more sculpted lower body.
Check out this 10 minute butt and thigh workout from the 28 Day Weight Loss Challenge app from Healthy Mummy Fitness Trainer Wendy!
The butt and thighs help to shape our lower body and help us in everything we do.
Are you ready to become a Healthy Mummy?
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