Talk about bottoms is always sure to bring a chuckle, but too much fat in any part of your body is no laughing matter. The Centers for Disease Control and Prevention (CDC) notes that as weight increases to "overweight" levels, your risks increase for many conditions, including heart disease, diabetes, and cancer.
When it comes to the backside, women in particular can find this a problem area. Female bodies, which carry excess fat deposits to serve them during childbearing years, don't give up these fat cells easily. Unfortunately, there's no such thing as "spot reduction" of fat from certain areas of the body and there are no shortcuts to losing excess fat throughout the body. Everyone must play by the same biological rules of calories in, calories out.
Burning calories through cardiovascular exercise is the proven best way to get rid of excess fat, whether it's in your rear area, stomach, or thighs. Once you've eliminated the excess layers of fat through a program of consistent cardio exercise, there are specific exercises you can do. Try the following five easy exercises to tone the muscles of your bottom and transform your droopy glutes to a booty of steel.
Many fitness experts consider the squat to be the best toner and shaper available for the butt and thighs. Begin by standing with your feet shoulder-width apart and your back straight. Then bend your knees, lowering your body as though you were preparing to sit down in a chair. Go as low as you comfortably can, but stop when your thighs are parallel to the floor. Hold for a few seconds, then return with control to a standing position. Rest for 30 seconds and repeat five times.
Lie on your back on the floor or a mat. Bend your knees, keeping your feet on the floor, hip-width apart. Tilt your pelvis upward by tucking your hips. Then lift your spine slowly off the floor, imagining that you're lifting it one vertebra at a time.
At your highest point, your body should create a diagonal line from your shoulders to your knees, keeping your heels directly under your knees. Hold this diagonal position for a few counts, and then slowly lower your spine, squeezing your butt muscles so that your rear is the last part of your body to touch the ground. Rest for a few seconds, then repeat up to 10 times.
Begin by positioning yourself on your hands and knees on the floor. (Your knees should be bent 90 degrees, and your thighs should be perpendicular to the floor.) Lift your right leg back and up, in a kicking motion, while keeping your knee bent at 90 degrees. Keep lifting your leg until your thigh aligns horizontally with your torso.
Pause in this position, and squeeze the muscles of your right gluteus. Then lower your right leg, slowly and with control, back to the starting position. Repeat the same sequence with your left leg. Try to do five sets of kickbacks, alternating legs.
Stair-climbing is an excellent way to shape your legs as well as your buns. For an easy lunchtime booty-boost, find some stairs nearby and start climbing. Depending on how much time you have, you can develop your own routine for interval climbs. For example, if you have a stairwell of 20 stairs, you might try going up and down the stairs 10 times, resting for three minutes, then repeating for a second or third interval.
Stand on a step or curb, keeping your toes over the step and hanging your heels off it. Simply rise up to stand on your tip toes, hold the pose for a few seconds, and lower yourself. Repeat 10 times, rest for 30 seconds, and then do another set of 10 leg raises.