10 Effective Exercises To Lose Butt Fat For Women

Many individuals avoid their favorite food to just maintain their body shape.

But simply reducing calories or avoiding specific food does not translate into weight loss and fat loss.

Some amount of fat is necessary for our body as it plays very important roles like act as an insulator, formation of hormones etc.

And dietary healthy fats are great for the waistline. (Read Healthy fats for weight loss)

However excessive energy intake from unhealthy dietary sources does get deposited in various areas in the body particularly the buttocks.

Apart from cosmetic reasons, individuals look forward to losing weight for better health as well.

Lose Butt Fat For Women

10 Easy Exercises To Lose Butt Fat For Women

Here is a list of exercises that can help target the fat in the buttock region and help tone the gluteal muscles exclusively for women.

1. Sprinter kickback

This is also an easy exercise to do for reducing the fat around buttocks and toning gluteal muscles. This is done with the help of a cable.

How to do?

  • Face the machine where the cable is attached. Tie up the cable with the left ankle.
  • Then lift up your left leg backward.
  • Extend your hips by squeezing the glutes and take your left leg back behind to form a semi-circular arch.
  • Return to the original position.

Frequency: you can repeat this 10 times with both legs.
Muscle worked: glutes

2. Plie Squat

This exercise is a slight variation to traditional squat and you can use dumbbells as well.

How to do?

  • Stand on feet wide apart, more than your shoulder. Extend your arms in front of you.
  • Take a squat position by bending your knees and lowering your upper body.
  • Then regain the original position and repeat the same.

Frequency:for 1 minute.
Muscle worked: glutes and quadriceps are in work during extending

3.Straight Leg Raise

This is one of the best exercises to reduce the fat of the buttock region. It does not require any equipment. In this exercise, resistance is provided by the weight of the leg itself.

How to do?

  • Lie on the floor on your stomach. Then raise your body up on hands and on knees by touching your toes on floor.
  • Lift up your one leg directing toward the ceiling and then lower the leg. Repeat this again for 3-5 times per set.
  • Repeat the process with another leg.

Frequency:5 minutes repeat for each leg.

Muscles worked out: Glutes, hamstrings

4. Glute bridge

This is an efficient exercise to work out your glutes. It not only targets glutes but also targets hamstrings.

It improves hip mobility and strengthens the core. You can also do this by using a barbell.

How to do?

  • Lie on the floor by facing upward. Bend your knees so that your feet are flat on the floor.
  • Place your arms on the sides by facing palms down.
  • Now lift your hips above the ground such a way that knees, hips, and shoulders make a straight line.
    Keep your body in the bridge position for some time.
  • Then slowly regain original position.
  • Repeat the same process again.

Frequency: not more than 10 repeats.

The muscle used: main muscles used in this exercise are glutes.

5.Squat with Kick-Back

This exercise uses all lower body muscles. It also burns fat at the thigh muscles at a higher rate. And, balancing is the center point of this exercise.

How to do?

  • Stand on the floor with your feet wide apart as much as your shoulders.
  • Sit to attain a squat posture by bending your knees.
  • Then kick back your left leg. Simultaneously extend your arms forward.
  • Return to the normal position. Repeat the same with another leg.

Frequency: 2 to 3 sets with 15 to 20 repeats.
Muscle worked: main muscles involved are glutes. Hamstrings are also involved.

6.Toe Taps

This exercise is also a blend of movements that work on hips, butts, thigh and abdominal muscles.

How to do?

  • Lie relaxed on the floor with placing your hands on sides and facing up.
  • Take a pilates position by bending your knees and lifting up your hips.
  • Now slowly touch your left toe (feet)on the floor and then lift up.
  • Repeat the same with alternate leg and so on.

Frequency: you can repeat this for 10 times with each leg and do 2-3 sets.
Muscle worked: abdominal and hip muscles.

7.Step up

It is a dynamic exercise consisting blend of strength, power, and balance. This exercise targets all the main muscles of the body. You can do this with the dumbbells and barbell.

How to do?(With dumbbells)

  • Stand straight on the floor by holding the dumbbell in your hands.
  • Now step up onto the bench with your left leg, your arms should be straight.
  • Now also step up your right leg onto the bench.
  • Step down in a similar manner.
  • Repeat the same process.

Frequency: you can follow 10-12 repeats on each leg and do 3 sets.

Muscles used: it targets all the main muscles of legs, particularly glutes and hamstrings.

8. Clamshell

This exercise involves rotating the hip in a fashion that squeezes the glutes. This helps to tone the core, hips, and glutes.

How to do?

  • Lie on the floor on your left side.
  • Bend your knees and hips at 45 degrees and your legs should be one above another. Heels should be tighter.
  • Then lift up your leg which is on the upper side such that feet should be in touch. Hold on this position for 5 seconds. Then regain the original position.
  • Repeat the same process with other leg above and lift and so on.

Frequency: 15-20 repeats

Muscle worked: targeted muscles in this exercise are glutes and hamstrings primarily

9.Dumbbell deadlift

This is also a dynamic move which includes glutes, hamstring, and core. It requires dumbbells.

How to do?

  • Stand straight and hold dumbbells in each hand.
  • Bend down holding dumbbells from the lower back and squeeze glutes. Hold the position.
  • Lift up the dumbbell and stand back up. Hold this position for 3 seconds and then lower the dumbbells.

Frequency: repeat 3 sets of 10-15 ups and downs.

Muscle worked: butt muscles, hamstring, arm, and core

10.Walking lunges

Lunges can be performed by using either dumbbells or kettlebells in hands or using barbell behind the neck or shoulders. Walking leg lunges can help reduce butt fat.

How to do? (By using dumbbells)

  • Hold dumbbells in hands facing downwards by the side.
  • Now attain the lunge posture by taking a step by your left leg and slowly lowering your hip so that angles between the knees of both legs become 90 degrees.
  • Then stand up by taking a forward step
  • Now step up with your right leg and repeat lunge. In this way you can repeat the process or walk along the room by doing lunges.

Frequency: not do more than 10 repeats with each leg.

Targeted muscles: quads, hamstrings, and quadriceps.


Regular exercise helps in shaping the body.

Practicing these exercises regularly can help get rid of fat from the buttock region and also help shape gluteal muscles.

A good diet combined with exercise results in healthier you!

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