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Good Exercise Routines to Lose Weight & Lift the Butt

Exercise routines that include a combination of fat-burning cardiovascular activities and resistance training can help you lose weight and lift your butt to new heights. You can either do cardio exercise and resistance training on separate days, or incorporate both into time-efficient circuit workouts that can help you shed pounds and develop buns of steel even faster. Before exercising, consider health concerns and injuries. Consult with a healthcare provider to discuss workout intensities compatible with your fitness level.

  1. Cardio Routines

    • Including incline walking in your cardio exercise routine for at least 20 minutes, two to three times a week can help you lose weight and build a round, firm butt, according to sports performance specialist Shannon Clark. She explains that incline walking on a treadmill or outdoor, hilly terrain at a slow to moderate pace burns calories and increases muscle definition more intensely and efficiently than walking or running on a flat surface. Using a step machine can also reduce body fat and pump up your butt. To slim and firm even faster, schedule incline walking sessions after a resistance-training workout when glycogen stores are low. This will allow your body will tap into fat stores for energy.

    Resistance Training Routines

    • The American Council on Exercise recommends exercises using various forms of resistance to recruit glutes such as lunges, squats, step-ups. deadlifts, glute bridges, glute kickbacks and leg presses. You can keep exercise routines fresh and motivating by alternating between free weights, machines, cable pulleys, stability balls or just your own body weight. To keep progressing toward your fitness goals, champion bodybuilder Linda Fredette suggests implementing a progressive overload technique to continuously challenge your body and promote gains in strength and muscle mass. Progressive overload strategies include increasing weight loads, repetitions, sets and the number of exercises you perform during each work out as your fitness level advances. Beyond boosting your butt, working out with weights at least two to three times per week can also boost your metabolic rate. This will enable you to burn more calories throughout the day, even while at rest, according to The Mayo Clinic.

    Circuit Workout Routines

    • To maximize weight loss and gluteus maximus-lifting benefits, exercise physiologist Fabio Comana recommends time-efficient circuit workouts that involve performing a combination of exercises with minimal rest between each set. You can plan a circuit workout with various lower-body exercises that can be changed periodically to avoid hitting progress plateaus. For example, you could do one set of lunges, followed by one set of bodyweight squats and one set of step-ups. You can also perform a circuit workout by interspersing cardio activity such as incline walking with resistance-training exercises. If you have enough time and energy after completing a circuit cycle, you can aim for doing one or two more cycles.

    Considerations

    • Space lower-body exercise routines at least two to three days apart to allow for adequate muscle recovery. To help support personal weight-loss goals, follow a healthy diet plan with a caloric intake that’s sufficient to fuel butt-firming and lifting workouts.

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