Who doesn't dream of having tight, carved buttocks? Unfortunately, the majority of people have yet to achieve this ideal, but with a little work, you can make your butt smaller.
First of all, if you are packing extra pounds, keep in mind that you'll need to lose weight in order to show off your glutes properly. You can't burn fat only in one area, so this is a full body thing, but the good news is that muscle burns fat! So, if you build the muscles in your butt, you'll get a nicer looking bottom while burning more fat and making the muscle more noticeable.
So, where to start? There are a few exercises that will help you shrink your booty.
Walk or run. Depending on your fitness level, walking or running is an excellent way to start toning those glutes. Every step you take will work the muscles in your butt, getting them in shape and burning fat throughout the body. Start slow if you aren't normally active and work your way up.
Stair climbing. Whether you just run up and down the stairs in your own home or use a stair machine, this is a great workout for your butt. You'll get toned in no time, shrinking that bottom, if you do this on a regular basis. Again, start slow and work your way up as your fitness level increases.
Bridge. Lie on your back on the floor. Now bend your legs at the knees and lift yourself up off the floor, using your glutes. Hold for five counts and lower yourself to the floor again.
Chair squats. Stand with your feet shoulder width apart and sit back as though you are sitting on a chair, then stand up again. Repeat. This is a really great exercise, one that can be exhausting for your legs and butt.
Lunges. Step forward with one leg, knee bent, with your other leg straight. Lean forward so your forward knee is over your foot. Hold and then stand. Repeat several times with each leg. This is a fairly easy exercise.
Leg lifts. Get down on all fours and lift one leg straight out behind you. You should feel the muscles in your buttocks contracting. Hold for five, lower the leg and switch sides. Doing these on a daily basis will give you quick results.
If you want a smaller butt, it's going to take some work. Combining cardio fat burning exercises with exercises designed to maximize muscle toning of the glutes will give you great results over time. There is no instant method, so be prepared to put in some time for a smaller bottom.
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