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Carrying excess weight in your rear end doesn't necessarily pose a health risk but it can damage your confidence. Since there is no way to spot-reduce just one area of the body, you need to focus on lowering overall body fat. This is best achieved through healthy food choices and increased activity. Adding exercises that target the glute muscles in your backside will help tone the targeted area for a naturally slimming effect.
Reduce your daily caloric intake to lose body fat. According to Mayo Clinic, 3,500 calories equals 1 pound of fat. To lose a pound a week, cut 500 calories from your diet daily by reducing your portion sizes, eating slower and only until you feel full. Swap out soft drinks, energy drinks and flavored coffee drinks for water, which is calorie-free.
Add more nutritious foods into your diet. Focus on whole-grains, lean protein sources, fat-free dairy products, fruits and vegetables. These foods are naturally full of vitamins and minerals without excess calories, fat, sugar and sodium.
Burn more body fat with regular cardio exercise. The President's Council on Fitness, Sports & Nutrition recommends at least 150 minutes per week for adults but you can always increase this for more calorie expenditure and fat loss. Choose exercises that engage your whole body while also engaging your glutes such as running, cycling and swimming.
Engage in strength training twice a week for your whole body to increase your muscle mass. Muscle boosts your metabolism and helps your body burn stored fat at a faster rate. Choose a variety of exercises that target your arms, chest, back, shoulders, stomach and legs. One set of eight to 12 repetitions for each exercise is sufficient for muscle growth.
Perform squats to tone your glutes. Stand upright with your feet hip-width apart. Lower your body as if you are sitting down on a chair, stop when your thighs are parallel with the ground, then stand back up and squeeze through your buttocks. Perform up to 12 repetitions.
Add glute kickbacks into your workouts. Start on your hands and knees with your back flat. Lift one leg with the bottom of your foot facing the ceiling and your leg bent at a 90-degree angle. Press your foot upward as high as you can, slowly lower down and repeat for eight to 12 repetitions.