Strategies for reducing gluteal fat: 12 workout routines and additional techniques
In a bid to achieve leaner, better-defined buttocks, the American Council on Exercise (ACE) advises a combination of cardiovascular exercise and targeted strength training. This approach focuses on activating and strengthening the glute muscles and surrounding areas, promoting fat loss and muscle toning over time.
High-intensity interval training (HIIT) and running are effective weight-loss exercises, but ACE recommends a variety of exercises beyond spot-reduction. Key recommended exercises include squats, hip thrusts, glute bridges, cable hip abductions, and resistance band workouts.
Squats, for instance, target multiple muscle groups, promoting fat loss and muscle toning in the glutes, thighs, and hips. Variations like Slingshot Squats add an extra challenge. Hip thrusts and glute bridges isolate and activate the glute muscles, improving strength and shape. Cable hip abduction focuses on the gluteus medius and outer hips, essential for toning and shaping the side of the buttocks and hips.
Leg presses and lunges engage the thighs and glutes, supporting fat loss and muscle definition in the lower body. Resistance band exercises can enhance muscle activation and toning in the glutes and thighs when used during squats, lunges, or targeted movements like triangle presses.
ACE emphasizes that these exercises are not about spot-reduction but about building muscle in the targeted areas to improve overall body composition. Consistent strength training twice per week focusing on these moves, combined with cardiovascular exercise and proper nutrition, helps decrease fat and tone the butt and thighs effectively.
Running burns more calories than walking, making it an excellent exercise for full-body weight loss and toning the leg and butt muscles. Step-climbing is another easy way to tone the glutes and boost strength and muscle tone in the butt and upper legs. One-leg deadlifts strengthen the abdominal and lower back muscles, improve balance, and activate the gluteus muscles.
Simple strategies for staying satisfied while eating a nutritious diet include filling up on fiber-rich foods, eating lean sources of protein, adding beneficial fats to meals, avoiding processed foods and takeout meals, skipping sugar-filled foods and sodas, swapping refined carbohydrates for wholegrain versions, drinking a glass of water before meals, chewing food slowly, and reducing stress levels.
Poor sleep quality may affect metabolism and hormone levels in the body, leading to cravings for junk food and fast food, and increasing the risk of weight gain. To improve sleep quality and duration, a person can establish a regular nightly routine, aiming to go to bed at the same time each night and get up at the same time each morning.
Beginning the lateral band walk exercise involves lying on one side, supporting the head with the arm or hand, keeping the knees straight, and feet together. To perform the lateral band walk, place a loop resistance band under the balls of the feet, stretch the legs to shoulder-width apart, bend the knees slightly, and take small steps to the side, alternating feet. This exercise strengthens and stabilizes the hips and knees, and works the gluteus medius muscle.
To increase the intensity of the lateral band walk, choose a band with a higher level of resistance. Side-lying hip abduction exercises are effective for strengthening the gluteus medius muscle. Lunges activate and tone the gluteus maximus and work the thighs and calves.
In conclusion, ACE recommends a comprehensive approach using exercises like squats, hip thrusts, glute bridges, cable hip abductions, and resistance band workouts to strengthen and tone the glutes and thighs while promoting fat loss through overall fitness. Combining these exercises with cardiovascular exercise, proper nutrition, and stress reduction strategies can lead to a leaner, more defined physique.
- ACE suggests incorporating high-intensity interval training (HIIT) and various exercises like squats, hip thrusts, glute bridges, and resistance band workouts for fitness and weight management, emphasizing that this approach is not about spot-reduction but building muscle in targeted areas.
- Aside from HIIT, running is an effective exercise for weight loss and toning muscles, particularly the legs and butt, but the council encourages a variety of exercises like cable hip abductions, which focus on the gluteus medius and outer hips, for a well-rounded fitness-and-exercise routine.
- Smaller movements, like the lateral band walk, are recommended by ACE to strengthen and stabilize muscles in the hips, knees, and glutes, especially the gluteus medius, aiding in the overall health-and-wellness goal of toning and shaping the side of the buttocks and hips.
