How to lose fat in your butt?

Perfect bottom is a dream of every woman, let's be honest. To a large extent it is determined by genetics (including hormonal profile) but it has not become a lost cause yet. You can win a lot thanks to good workout and diet. The first thing you must determine is an appropriate diet chosen according to your age, physical activity, level of body fat and calculated individual demand for nutrients (proteins, carbohydrates, fats).

You should definitely read:

Top exercises for shapely butt

If you can't compose a reducing diet yourself, consult a dietician. I am immediately warning you against inventions like "1000 calories diet" or "protein diet" (circulating on the Internet and in the colored press): such case have been repeatedly discussed on You should use your brain when slimming down, don't follow gullible trends mindlessly. Sudden cut-down of calories can give short-term effect and giant yo-yo afterwards. Total abandonment of fats or carbohydrates (proclaimed by some modern "diets") is not a good idea either.

Above all, consider why you are overweight. There is not enough workout? Poor nutrition? Too little sleep, too much stress? Alcohol, cigarettes, watching TV? Only clear determination of the cause will help you find effective (read: permanent) solution. At this stage, you do not need any supplements, it's a sheer waste of money. Certainly, at your gym you will be offered dozens of products that "are extremely necessary", "super effective" and "you need them right away!". All these inventions are as useful as the above mentioned media advertisements. Don't put the blame on "genes" and "easy weight gain". These are easy excuses. Often customers advocating similar excuse gorge on sweets and spend half a day in the stillness providing about 50% more calories than they need.


The training is a second most important thing (after suitable diet) that you need to implement. If you have lead a sedentary lifestyle (television, computer, driving around instead of walking), you cannot start with a plan for active and well trained persons (e.g. 6 and more workouts a week, long-lasting aerobic training, intervals, heavy weights training etc.). You will only get discouraged more quickly or you will go through injury. Instead, plan 3-4 workouts a week, each one lasting about an hour (if your strength training takes you more time, you do too long pauses between sets or you have a wrong plan). I suggest two strength trainings and two aerobic workouts. If you don't have time, nothing stands in the way to do 20-30 minutes of aerobic training immediately after an intense power session: this way you can reduce the required time and do a strength training and aerobic one on the same day. Remember that it is better to do 2 sessions a week than none at all. If you have a lot of time, don't overdo it. More does not mean better. At this stage, doing more than 4-5 workouts a week will not bring bigger results (bit it may contribute to overtraining). I do not recommend any machines – for both strength training and aerobic. I know that clubs are full of such equipment but... the most effective exercises and methods have already been invented: free weights (barbells, dumbbells) are a much better choice than even the most beautiful machine, and running outdoor works better than aerobic training on stationary bikes and treadmill. Ask yourself if you want to get rid of fat or just do any workout and go home? You should also consider if it is worth to take part in organized activities (body-pump, zumba, aerobics, spinning) similar activity not always supports fat reduction. Training must be primarily matched to your possibilities. A group is usually composed of people with varying degree of fitness and strength. This will cause that the weaker would not be able to do the training, and the stronger may hardly feel they did any workout.

You can choose a split training or a comprehensive. The most important thing is to base your workout on multi-joint exercises. Remember that for example: squats with barbells (especially in the full-range of your motion, until the back of the thigh touches your calf) effect your butt very much and shape it. Key exercises are also lunges (with a barbell or dumbbels), good mornings, deadlift (conventional and stiff-legged). The buttocks are the strongest hip extensors: every movement requires extension at the hip joint. In addition, exercises involving multiple joints strongly influence your metabolism (fat burning after workout) and allow you to build muscles (which is also significant in the context of fat burning). Isolated exercises, such as lat pulldown, are just an addition and cannot be the basis of your training. Often instructors in gyms provide the novice with training plans larded with machine exercises – it will not produce good results, too. Do not be afraid of gaining too much muscle as a result of a weight training. It is yet another myth. As long as you don't provide male hormones in a form of pills and injections and mountains of food each day, you do not have the slightest chance of developing "mass overgrowth". You have too little testosterone, too much estrogen and different genetics, which effectively prevents you from building a male weightlifter's shape (don't look at professional  female competitors. They often use illegal substances which has nothing to do with workout in normal conditions).

One of the most commonly heard myths circulating at gyms is the need to do aerobic session that would last for more than 30/40/45/50 minutes (various times can be found) in order for fat to be burnt. Unfortunately, research has proven that working time is not important, what matters is the intensity.

"In a 2006 study in Hong Kong 2 types of physical activity were examined.

Fifty people aged 35-60 years were assigned randomly to two groups.

Group 1: did 3 workouts 4 times a week, each one of 30 minutes of continuous effort

Group 2: had 6-minute exercise sessions, repeated at intervals, five times a day 4-5 x a week (total: 6 x 5 = 30-minute workout).

The observations were carried out for 8 weeks. There was no any higher power consumption during continuous effort lasting 30 minutes, compared to several separate 6-minute exercise session."

"In another study of 1995, at the University of Pittsburgh, School of Medicine, the influence of short training sessions (short bouts) vs. continuous training (long bouts) on human body was examined.

Both groups of obese women consisted of 28 persons. The study lasted for 20 weeks. Both groups trained five times a week, from 20 to 40 minutes a day. One group performed a continuous effort, the other's training was divided into several sessions, 10 minutes each. A 1200-1500 calories diet was introduced, with fat reduction by 20%. Ironically, it turned out that people with short training sessions  (SB) have lost more fat than those doing a single, longer training sessions (LB)! SB (-8.9 +/-5.3 kg) compared to the LB group (-4.0 +/-4.5 kg; P< 0.07). [...] Scientists arrived at the conclusion that short and repeated sessions are more advantageous if you want to lose fat."

If you are just starting, I recommend every day movement: go for a walk rather than take the car, climb the stairs instead of using an elevator. Next, start marching (3-4 times a week, 1-2 hours). After a few weeks, try moderate trotting (e.g. march for a few minutes, then run for a minute). Over time, increase the time of the run and limit the reast break of marching. Finally, start running. As you develop your strength, increase the pace of the run. Treadmills and other fitness machines will not be as effective as outdoor running. If you have such opportunity, choose to run in a variety of environments. Jogging strongly affects the appearance of your calves, thighs and buttocks – it is a great "fat reducer". Eventually, when you achieve a good level of performance, it is a great idea to introduce interval training, metabolic training (running or with free weights).

Your success depends solely on you, your discipline and commitment.