5 easy exercises to reduce butt fat (buttocks) [Very Effective]

reduce butt for men

In this article, I’ll go through the top five exercises men may do at home to easily reduce butt fat without going to the gym.

It may appear simple to achieve a strong, toned buttock, but you may not be aware of the best exercises for burning that buttock fat.

Targeting the buttocks requires working the glutes, quads, and hamstrings.


It is a terrific bonus with these top five workouts because they not only efficiently focus on burning buttocks fat but also burn complete body fat, which is the key here.

You may be surprised to achieve a toned buttock with an overall form that can be easily combined with a simple dietary way of life and these important schedules.

To assist tone and elevate your buttocks for a small and firm shape, you require a power training workout to help speed the metabolism process.

Because subcutaneous fat occupies more area in your glutes than muscle, converting fats to muscle will help you decrease your buttocks.

YouTube video: 6 Minute butt workout

You must perform all of the exercises for 12 to 15 repetitions per set and complete three to four sets. After each set, take a 60-second break.

Perform these workouts three times each week, progressively increasing to your maximum capacity.

Start cautiously by performing all exercises for one set and gradually increasing to three sets at most.

5 best exercises to reduce butt fat for men

1. Kickbacks

kickbacks to reduce butt fat

Despite the fact that glutes kickback appears to be simple. However, it is an excellent exercise for swiftly burning butt fat.

  1. Begins with palms pushing on the ground as both knees and toes also make contact with it.
  2. Next, extend your right leg straight such that it nearly touches the floor.
  3. Keep your legs straight as you kick softly downward while starting with your heel.
  4. For each leg, repeat the exercise 12 times while squeezing your buttocks each time.

If you have an exercise mat or towel, lay it on the ground to prevent bruising of your knee from the hard surface.

2. Squats

squats to reduce butt fat

The squat aims to burn more fat from the lower back, thighs, buttocks, hamstrings, and abdomen.

  1. To begin, stand upright with your feet, shoulder width apart and your toes pointing forward.
  2. Next, straighten your arms in front of you while maintaining a straight gaze.
  3. Now proceed to squat as you would to sit, stopping when your thighs are parallel to the floor. Do this 12 times.
  4. You might carry some weight plates in your hand safely as an alternative.

3. Chair pose (A cheat for rest)

chair pose to reduce butt fat for men

The most well-known yoga practice is the chair posture; it focuses on almost all of your body’s backs and obviously targets butt fat burning, similar to squats, except that it is steadily motionless.

  1. If you’ve never done this before, start by standing upright and turning your back toward a wall or divider.
  2. You can stay in the squat position for longer thanks to the wall’s assistance.
  3. Make sure your head is pointed ahead, your hands are straight, and your body is upright.
  4. Hold for 15 seconds in a row. Gradually increase to 60 seconds for a more difficult rise.

4. Side steps / lateral lunges

lateral lunges to reduce butt fat for men

Side steps can benefit firm and tone your thighs, hamstring, and buttocks by boosting the lower body metabolism process to get rid of those fats.

  1. Stand straight with feet at shoulder-width apart. The hand at your hips for balance.
  2. Step to one side with your left foot and pause, while leaving your right foot static in place at about squatting level.
  3. Make sure your left leg was totally straight and then back to the first stand.
  4. Then repeat on the right side and alternate leg movements.
  5. Each leg should do 12 repetitions.

5. Lunges

lunges to reduce butt fat for men

This exercise is best to burn down fats in your thighs, quadriceps, hamstrings, and glutes for a slimmer and firmer lower body.

It is important when doing a lunge exercise to protect your knee from not going past your big toe to avoid future knee injuries.

  1. Begin this exercise by stepping forward with the right leg and bent or 90-degree angle.
  2. Together follow with your left leg knee also bent or 90 degrees, but make sure your left knee not touching the floor.
  3. Switch your legs and perform for 12 reps.

Ultimate tips to reduce butt fat for men

1. Eat a balanced diet is key to reducing butt fat

Eat a balanced diet is key to losing butt fat

Reducing or eliminating fatty, sugary, and calorie-dense foods and beverages can aid in weight loss quickly. Avoid all soda, fast food, fatty foods, junk food, and anything else that is high in fat.

2. Eat healthy low calories foods to reduce butt fat

Eat healthy low calories foods

To shed one pound of fat, you must cut or burn 3500 calories. To keep healthy and lose weight, consume at least 1200 calories every day. Consume veggies and fruits since they are low in calories, high in nutrients, and include fiber to make you feel fuller faster. Fruits’ sugar also doesn’t cause fat to be stored and doesn’t cause blood sugar levels to rise.

3. Drink 6-8 glasses of water per day

Drink 6-8 glasses of water per day

Drinking extra water keeps you hydrated and helps you regulate your hunger.

4. Choose the best exercise such as squats

Choose the best exercise such as squats

Go as low as you can, as if you were sitting in a chair. Perform these two sets of 18 to 24 repetitions three times each week.

5. Best exercise such as lunges

Best exercise such as lunges

To avoid damage, watch out for the front leg’s knee touching your toes. Make sure the back leg’s knee is also raised enough to avoid contact with the ground. Repeat for each leg. 3 times each week, perform 1 set of 18 to 24 repetitions.

6. Best exercise such as a bridge

Best exercise such as a bridge

Push your butt up and hold, then butt down and repeat. Remember to squeeze your butt tight. Do 2 sets of 15 to 20 repetitions, do it 3 times a week.

7. Walking upstairs next time instead of using a lift or escalator

Walking upstairs next time instead of using a lift or escalator

Walk up using stairs instead of using an elevator or escalator which helps to burn more calories without intensive exercise and helps to reduce butt fat.

8. Do more physical activities to reduce butt fat

Do more physical activities

Participating in sports like hiking, running, walking, and cycling can help you lose (burn-off) fat around your butts.

9. Get enough sleep

Get enough sleep

Getting not enough sleep will affect appetite-controlling hormones which can then lead to overeating.

Warning! Consult your doctor before making a huge lifestyle change including new diets and exercise routines. Especially if having an injury, inactive physically, or health condition.

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⭐ Will walking reduce buttocks?

At its core, walking is an aerobic activity implied for burning calories and reducing fat, however, it additionally builds the gluteus muscles, making your butt bigger and firmer after some time.

⭐ What to eat to reduce buttocks?

Filling up on fiber-rich nourishments, for example, fruits, vegetables, beans, and lentils. eating rich sources of protein, including fish, tofu, and vegetables. including a source of advantageous fats for dinners, for example, olives, nuts, seeds, and avocado.

⭐ Is the buttocks fat or muscle?

The shape of the buttocks is characterized by muscles known as the glutes. That is the gluteus maximus, gluteus medius, and gluteus minimus, including the fat that lies over them.

⭐ Do squats decrease bum size?

If you have weight to lose or in case you’re conveying additional body fat, squats (and other lower body muscle activities) can help lessen body weight or fat, making your butt and thighs nearly fat-free, more tightly, and more toned.

⭐ What causes fat in the buttocks?

Your belly, hips, and buttocks will develop persistent fat if you consume a diet high in processed foods, refined carbohydrates, and sugary beverages. These kinds of foods cause insulin resistance, which increases fat accumulation and results in fat that is difficult to remove.

⭐ Does sitting make your butt flat?

Sitting for several years could significantly alter the form of your buttocks. When a person transitions from physically demanding work to a desk job that requires a lot of sitting. Your butt may appear flattered if you have an anterior pelvic tilt (tight hip flexors).

You may also like to read our article on How to lose belly fat in 3 days.

Fenil Kalal is a talented web content writer that specialises in health and fitness, fishing, travel, cryptography, and gardening. His skills and expertise in the field are the result of years of research and study. His passion in science, along with a bachelor's degree in information technology, gives him an edge and adds value to his work. Because he is fascinated by science and technology, writing high-quality content has become a virtue for him.

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