3 top fat-burning exercises for toned buttocks

Posted in Fitness

Undoubtedly, beautiful and toned buttocks are almost every woman’s dream, but it is also true that it takes great effort to make this dream come true! That’s because female hormones cause the deposition of fat mostly around the pelvis, buttocks, and thighs and also because there are many lipocytes (fat cells) in the buttock area.

We all want fast and easy solutions to our problems, but are they effective? Slimming creams, scrubs, massage treatments and slimming shorts are just some of the 'quick and easy' solutions out there that promise to do the job, but the truth is that only through exercise you will get the permanent and spectacular results you may be looking for. Perhaps it won’t be so fast, as exercise takes time and patience, but the reward is worth it: you will lose fat tissue from your whole body, not just buttocks, but because fat accumulation is greater in this region, fat loss there will be activated almost immediately.

Aerobic exercise (running, cycling or step) accelerates gluteal fat burning, as glutes are the leading muscle groups in these specific activities, 3-5 times a week, 30-40 minutes will give you fast results.

Also, strengthening exercises are equally important for increasing muscle mass in the buttocks and sculpting your glutes. Try these 3 exercises and you will be pleasantly surprised with the results!


1.SQUATS

Place your feet apart, shoulder-width. From this position bend your knees at a 90 degree angle. Caution! As you bend, your knees must not go over the tips of your toes. Do 3 sets of 15 reps (10 reps for beginners’ level).

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2.BACK LOUNGES

Place your feet apart, shoulder-width. From this position take a big step back, while bending both knees at a 90 degree angle. Caution! As you bend, your knees must not go over the tips of your toes. Repeat with the other leg. Do 3 sets of 10 reps for each leg (8 reps for beginners’ level).

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3.UPLIFTING PELVIS

Lying down, bend your legs to a 90 degree angle. Elevate your pelvis with one leg stretched. Your shoulder, pelvis and knee must be aligned in a straight line. Repeat with the other leg. Do 3 sets of 10 reps for each leg (for beginners’ level both feet stay on the ground).

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Start working on your buttocks now, and you will be all set and ready for the bikini season in 6 months! Feel free to share with us other ideas for exercises that will give you a toned but, and contact our trainers if you have any comments and/or questions.

Vaso Dimitropoulou
Personal Trainer
Holmes Place Maroussi, Greece

Posted in Fitness