Many people want to know how to lose butt fat in one week, and it’s one of the most popular weight loss goals. Losing butt fat can make your figure appear more streamlined and makes it easier to fit into skinny jeans and other body-hugging fashions.
Unfortunately, it’s not possible to aim fat loss to your butt specifically. However, by reducing your overall body fat percentage, you’ll slim down your behind and be well on your way towards getting a better butt in a week.
In this article, we’ll explain why you may have too much butt fat and how to combat it. We’ll introduce plenty of easy and convenient ways to shed excess butt fat and tone the muscles to create a lean, defined behind. So, here’s how to make your butt smaller in a week.
Why do I Have Too Much Fat on my Butt?
If you have too much fat on your butt or it lacks shape and definition, there are two leading potential causes. These are:
- Having a high body fat percentage
- Lack of muscle tone around the buttocks
If you have too high a body fat percentage, you won’t achieve a slim, toned bottom even if you do loads of squats. Alternatively, you may have a low body fat percentage but find that your butt is saggy or lacks definition. In this situation, you need to address your saggy butt through exercise.
For many people, achieving the perfect rear requires a combination of fat loss and exercise.
However, holding fat on your butt isn’t necessarily a bad thing for your health. It’s normal to store some fat in this area, and it’s definitely healthier than storing it around your midsection. In fact, a bit of butt fat is a sign that you have a lower risk of cardiovascular disease.
So, aiming for a fat-free butt isn’t necessarily a healthy goal, and a bit of extra padding can give it a rounder shape. However, if your butt is wobblier than you would ideally like, there are plenty of things you can do to solve it.
How to Reduce Buttocks in a Week with Supplements
There’s a commonly-believed myth that you can exercise a specific area to target fat loss to a particular body part or that there are certain foods you can eat to lose butt fat specifically. While this sounds logical, it isn’t actually the case. There’s no proven way to target fat loss specifically to your bottom.
So, the only way to lose fat from your butt is to reduce your overall body fat percentage. If you want to achieve a noticeably slimmer butt in just one week, you’ll probably need a helping hand. That’s where fat-burning supplements can come in handy.
Weight loss supplements help you lose body fat faster when you use them alongside a healthy eating and exercise routine. However, don’t assume that they are some kind of magic bullet. If the only change you make is to take a fat-burning supplement, you’ll most likely see only minimal results or no difference at all.
While there are powerful prescription weight loss tablets available, many doctors don’t prescribe them unless their patient is significantly overweight, and more traditional methods were unsuccessful. However, there are plenty of healthy and natural non-prescription weight loss tablets available over the counter in many pharmacies and supermarkets. They work in one or more of the following ways:
- Boosting thermogenesis to promote quicker fat burning
- Making you feel fuller to reduce the urge to eat
- Increasing energy levels to help you get active
- Combating symptoms of stress and anxiety to reduce the risk of emotional overeating
To get the best results, if you want to know how to reduce buttocks and thighs in a week, try to find a supplement that simultaneously performs all of these tasks. You can find a list of our top multi-purpose weight loss supplements here
A word of caution- while fat burners are generally safe for most adults who are in decent health, they’re not a good option for pregnant or nursing mothers. Some of the ingredients could pass to your baby via the placenta or in your breast milk. They are also unsafe for under 18s and people with certain health conditions. If you have an illness like diabetes or cardiovascular disease, you should show the supplements to your doctor together with an ingredients list to check that they’re safe for you.
Here’s the best natural supplement to lose weight fast and safely
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How to Lose Buttock Fat in a Week Diet Plan
As we mentioned above, the main factor you need to consider when you want to lose butt fat in a week is reducing your overall body fat percentage. Creating a calorie deficit by eating a carefully controlled diet and burning energy through exercise is your best bet.
Any diet plan that reduces your calorie intake so that you eat fewer calories than you burn in your daily activities will help you lose body fat, including butt fat. However, if you want to make a noticeable difference in just one week, you need a diet plan that helps you lose weight very quickly without leaving you feeling deprived or malnourished. Crash or fad diets are not the solution here because they are unsustainable, and you could easily undo all your good work by regaining the weight when the diet ends.
Instead, we recommend a healthy ketogenic diet rich in lean protein and healthy green vegetables. This eating method also allows you to consume plenty of fat, leaving you well-nourished without feeling famished.
Why do we recommend the ketogenic diet for people who want to learn how to lose buttock and thigh fat in a week? Evidence suggests that a ketogenic diet helps you lose fat relatively quickly without losing lean muscle. It could also reduce your appetite and increase the number of calories you burn at rest. While you can only eat 20-50g of carbohydrates every day when eating keto, the high-fat content should keep hunger and cravings at bay.
It’s possible to plan your own keto diet by carefully tracking your carbohydrate and calorie intake. However, many people find this too time-consuming or make errors during calculations. A good solution is to sign up for a paid ketogenic diet program that does all the hard work for you.
Our favorite option is the Weight Loss Evolved program because it comes with a doctor-approved ketogenic diet and exercise plan that is adaptable for your specific needs and fitness level.
Exercise to Reduce Buttocks in a Week
Besides dieting to reduce buttock fat, it would help if you also considered doing exercises to tone and define the muscles in your bottom and thighs. While targeted butt exercises won’t target fat loss in this area, they will burn calories, helping you to lose weight from your entire body.
Buttock exercises will also lift, tone, and firm your behind, giving it a slimmer and more streamlined appearance. In this section, we’ll explain which activities are best to give you the pert booty you’ve been dreaming of.
1. Running or Walking
Running offers a double whammy of benefits when it comes to reducing the size of your buttocks. First, it burns plenty of calories to help reduce your overall body fat percentage. According to Harvard Health, a 155-pound person can burn a whopping 298 calories in just half an hour running at a steady 5mph pace.
This activity also gives your butt and thigh muscles a thorough workout. Therefore, it tackles both of the common causes of a flabby butt in a single activity.
If you are relatively unfit and find it impossible to maintain a steady jog or run, you could start with a brisk walk. You can slowly build up to a more strenuous pace as your fitness improves. It’s also a good solution for people with joint problems who find running painful. However, you won’t burn as many calories as you would running.
The other reason that running or walking is such an excellent method for losing butt fat is that it is free. The only thing you need to run is a pair of supportive, well-fitting running shoes. It’s a great option if you’re on a tight budget and don’t want to splash out on expensive gym or personal trainer fees.
HIIT workouts are another excellent way to lose significant amounts of butt fat in just one week. This training style has recently enjoyed a massive surge in popularity because research shows that it could help you lose more weight than traditional workouts. It could also cause your body to continue burning calories faster after the training ends.
HIIT workouts involve exercising intensely for short periods working as hard as you can cope with. These intense phases alternate with short rests. The type of exercise varies depending on your goals and which program you follow. Some HIIT workouts stick to cardio exercises like running on a treadmill, while others focus on resistance exercises or even combine the two.
If you have a gym membership, you can ask whether it runs group HIIT classes specifically targeting the butt muscles. Alternatively, you could pay for a personal trainer to design a routine for you. Just make sure that you tell them that your primary goal is to slim and tone your bottom.
If you can’t afford to pay for HIIT workouts, the good news is that there are plenty of free workouts available online on social media sites like YouTube. You can find workouts from top personal trainers and fitness celebrities tailored to toning the backside.
Unless you’re brand new to exercise, you’ve probably done squats as part of a workout before. This exercise is a popular part of many workouts because it works several muscle groups and burns calories to boot.
There’s plenty of evidence to show that squats are a great way to tone your backside. Most people with a low to moderate fitness level should start with regular squats because they are easier to perform than some other variants.
Start with your feet shoulder-width apart. Slowly bring your bottom down towards the floor while stretching your arms out in front. Take care to keep the back straight, and don’t allow your knees to pass further than the end of your toes. Then return to your starting position.
If you’re already pretty fit or find regular squats reasonably easy, you can make them more challenging to force your butt muscles to work harder. Adding weights in each hand makes regular squats more intense. Alternatively, you can try single-leg squats, where you extend one leg straight out in front of you while squatting on the other.
4. Walking Lunges
Walking lunges work the muscles around your butt, helping to tone and lift it and make it appear slimmer. You can add them to a regular workout or HIIT routine.
Start walking lunges with your feet together. Step one of your feet forwards and lower your body down until your legs are at 90 degrees. Press down onto the foot of your bent leg to rise to a standing position. Then repeat on the other leg to complete the repetition. We recommend incorporating 4 sets of 12-15 walking lunges into your routine for the best butt-firming results.
Once you’ve mastered walking lunges, you can make the movement more challenging by adding weights. Hold them up to your shoulders with bent elbows to work your butt muscles more intensely.
5. Step Aerobics
Step exercises burn plenty of calories and also tone your core, leg, and butt muscles. If you’re new to training, simply walking briskly up and down the stairs can provide some benefits. However, if you want to know how to get a butt in a week, you should consider step aerobics.
Step aerobics involves performing exercise routines stepping up and down from a low platform. Some routines are specifically designed to provide maximum impact for your glute muscles. If you have a gym membership, ask whether they have any step aerobic classes targeting the butt. Alternatively, you could purchase your own step and follow classes on YouTube or another online platform in your own home.
You can adapt step workouts to make them even more impactful on your bottom muscles by wearing a weighted vest to work out, standing farther away from the step, or exercising to music with a fast tempo. You could also use a higher step but bear in mind that this could put painful stress on your knee and ankle joints, which could cause injury.
6. Elliptical Training
An elliptical machine is a piece of fitness equipment that requires you to pedal with your legs in a standing position. Most modern machines also have handles that you use to work your upper body at the same time. The effort of moving the machine and maintaining your balance works your entire body, including your butt, and it also burns a fair few calories.
Elliptical machines are a great option if you prefer to exercise indoors, and you can purchase one for your home if you have enough space. They’re also suitable for many people with painful joint conditions because it’s low-impact, making it an excellent alternative to a treadmill or running. You can increase the pace or resistance level to make your workout more intense.
Q: What causes buttock fat?
A: When you consume more calories than you burn through physical activity, you lay down fat stores all over your body, including your buttocks. If you lack muscle tone in this area, it can also make your buttocks less toned and cause them to look saggy.
Q: Do squats make you lose bum fat?
A: Squats burn calories, which will help you lose fat from all over your body as long as you don’t overeat. Performing exercises like squats that work the buttock muscles won’t target fat loss to this area specifically. However, it will tone and tighten the muscles, lifting your posterior and giving it a perkier appearance.
Q: Does walking reduce buttocks?
A: Walking won’t reduce fat around your buttocks specifically. However, it can aid fat loss in general, reducing the fat stores around your butt. Walking exercises your bottom and thigh muscles, giving them a toned and taut appearance.
Q: What foods make your butt bigger?
A: There are no specific foods that will give you a big butt. Eating more calories than you burn off will lead to fat gain, including around your bottom. While some diets claim to provide you with a muscular, round bottom like many famous celebrities, the truth is that you’ll need to do plenty of butt-boosting exercises like squats and eat a higher-protein diet to achieve this look.
Q: Are the buttocks fat or muscle?
A: The buttocks contain large muscles called the glutes. There is a layer of fat on top of the glutes, so the buttocks comprise both fat and muscle.
Q: How can I get a bigger bum fast?
A: The quickest and healthiest way to grow a bigger butt is to do exercises that build the glute muscles. These include squats, lunges, and resistance band exercises.
Q: What is the largest muscle in the butt?
A: The biggest of the glute muscles in the butt is the gluteus maximus. This large muscle gives it its rounded shape.
Q: Will running make my butt bigger?
A: Running will help you lose fat from all over your body, including your bottom. It can also tone your butt muscles and make them look more toned and potentially more rounded. However, it won’t make your bottom larger.
Q: What will 100 squats a day do to your body?
A: 100 squats a day will help improve your hip mobility and tone and build your hip, butt, and thigh muscles. This exercise also burns calories, so it can help you lose weight. However, unless you have a lower body fat percentage, you may not notice a big difference unless you combine it with a weight loss diet.
Q: Are squats good for weight loss?
A: Squats exercise multiple muscle groups simultaneously, burning calories and helping you lose weight and lower your body fat percentage. However, they won’t work unless you consume fewer calories than you burn off during your daily activities and workouts.
Q: How can I build muscle on my butt?
A: You can build muscle on your butt by performing exercises that work the glute muscles. Squats and lunges are some of the most popular and effective options. You can add weights to make the movements more intense once you’ve mastered the basic motion.
The Bottom Line
Hopefully, you now know how to lose butt fat in one week. Tackling the two main causes of a flabby butt- extra body fat and untoned muscles- will help make a noticeable difference to most people’s figures in just seven days.
We recommend eating a low-carb ketogenic diet to lose butt fat while performing exercises like lunges and squats to make the muscles more toned to add definition. However, you can also speed up your results by taking a weight loss supplement to melt the fat even faster.
When you’re trying to get rid of butt fat, don’t forget to look after your overall health too. Drinking plenty of water and eating nutritious meals with plenty of fruits and vegetables is essential to look and feel your best.
You can make a massive impact on your butt fat in just one week by following the advice in this article. However, it will probably take you longer to get your dream bottom if you are very overweight or have low muscle tone. Even then, you should see a noticeable difference.
The advice in this article is safe for most healthy adults and should positively impact your overall health and well-being. However, you should seek medical advice before using any of our tips and tricks if you’re under 18, pregnant, breastfeeding, taking medication, or have a health condition such as diabetes or heart disease.