How to Get a Smaller Buttocks Fast?

By: Evie Langford

The buttocks are a very important part of the body. They define the shape and size of the person. They can be used for different purposes like posture, health, comfort, and beauty.

Every woman wants to look good and feel sexy. One of the easiest ways to achieve that is by getting smaller buttocks can also help you in other areas of your life, such as working out, dieting, and getting more energy.

For girls, frame shape is always necessary; this is an obsession for all ladies, especially girls who are obese and possess huge buttocks.

As a complete, to cut back your butt dimension to just the right measurement, you need to lose weight through the body and still have exercises that give a boost to your buttocks.

Imagine with giant buttocks that you'll be able to have compatibility with any pants barely, and you might be shy to take pictures.

How to get a smaller buttocks fast?
How to get smaller buttocks fast?

Do you wish you had around a firm apple butt like a hot model?

But with a lot of fat butt, even a big size can not create a good shape.

Therefore, if you want a nice butt, you should first learn about the exercises to reduce butt fat to solve the saggy fat accumulated in the buttocks. Now BellyFatZone invites you to refer to this article together!

The main keyword here is an exercise to reduce the entire body fat and focus more on toning the buttocks area; this will help you have a slim butt.

The fastest and best way to lose butt fat

First, you must understand that buttocks differ from toned, toned butt. If the buttocks are fat due to excess fat accumulation, the buttocks' shape will be terrible, sagging, and create a feeling of weight and imbalance.

Whereas what people desire is the buttock created by lean muscles through exercise and a scientific diet.

The fastest and best way to lose butt fat

This has been explained very carefully in the article on how to increase the size of your buttock more.

The causes of butt fat can be mentioned as:

  • Due to excess fat accumulation
  • Due to genetics or natural human figure
  • Due to age
  • Due to sitting a lot, being sedentary

Here is a summary of effective ways to lose butt fat to help you regain a more balanced, healthier body, and easier to choose outfits.

Read more: How to Get Bigger Buttocks Fast At Home?

Part 1: How to reduce butt fat with exercise methods

Define your goals for fat loss and muscle gain. Combining these two elements, you will get a neat and healthy body.

1. Exercise weights to tone glutes

Exercise weights to tone glutes

Weightlifting exercises are your # 1 priority for toning any muscle you desire. Increasing lean muscle mass will help your buttocks look better and less flaky.

The less volume of your body is fat, reducing the size of your buttocks. Weightlifting exercises and gym exercises also increase your metabolism, helping you have a more balanced body.

  • The deadlift is one of the best butt-slimming exercises. When doing this exercise, you don't have to lift too much weight; make sure you do the correct technique. Besides, lifting weights many times but the wrong posture is not able to bring a good result.
  • Squat is also known as the king of butt exercises, toning muscles and reducing butt and thigh fat for females number 1. Don't forget to warm up before each training session.
  • Lunges are also an exercise you should spend a lot of time doing. Lunges have many different variations (Side Lunges, Reverse Lunges …) for you to change, helping to develop more comprehensively.

2. Do cardio to lose fat under your buttocks and body

Do cardio to lose fat under your buttocks and body

Fat is the number one culprit causing heavy buttocks, so you have to find ways to get rid of fat. And the best method is to release excess calories with full-body cardio exercises.

Why must it be cardio? Since you cannot lose fat in any area, just doing the butt exercises above is not enough.

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Fat can only be reduced at the same time in the whole body by releasing excess energy. Check out the best cardio exercises for fat loss.

The simplest exercises you can think of are walking, jogging, and cycling … In particular, climbing stairs is one of the most effective burning butt fat methods.

Get rid of the habit of taking the elevator and practice with the stairs.

Besides, to increase fat burning efficiency, you can combine it with HIIT exercises, and high-intensity interval training exercises that release calories even after you have finished training.

3. Integrated exercise

Integrated exercise

Plan a workout for your buttocks with a combination of both weight training and cardio.

For cardio, you can exercise for 30-60 minutes a day. As for gym exercises, you spend at least 30 minutes a day, 3 days a week.

Such exercise increases muscle strength while accelerating the efficiency of fat burning. It also helps you not feel bored anymore.

Butt reduction exercises for people with oversized buttocks

In the article summarizing ways to reduce butt fat, you have learned how to improve your buttocks by combining exercise, nutrition, and adjusting living habits.

This article will go into detail about butt reduction exercises. What to practice, and how to practice?

The most effective way is to combine cardio and weight training. Because burning fat is currently the most urgent task, you should spend time doing cardio every day for 30-60 minutes.

Gym exercises are about 3 days a week. Combining all 2 forms with a reasonable intensity, you reduce excess fat in the buttocks and the whole body and have a toned, healthy appearance, tight and round buttocks.

Cardio exercises to reduce buttocks the fastest

Let's start with cardio first. These are exercises that increase the heart rate and help you burn a relatively large number of calories, thereby reducing body fat.

You cannot lose fat in a specific area (like the buttocks), so cardio training to lose body mass is the only option.

Climb the stairs

Climb the stairs

According to estimates, you will release 0.1 calories for each climb and 0.05 calories for each step-down.

So if you go up and down in about 10 minutes, you've got rid of up to 100 calories. Why not actively burn fat by changing your daily routine, taking the stairs instead of the elevator?

Jump the rope

Jump the rope

Skipping is one of the most popular butt reduction exercises because it's simple and easy to do.

Not only does it burn fat, but it also strengthens your butt, thigh, and calf muscles thanks to the jumping and jumping movements. Discover now how to jump rope to lose weight.

View: Best jump rope



There is no need to go to the gym; you do not need any equipment; you can still run and burn rushing energy.

That's why running weight loss is the method of choice for many people because butt, belly, or thigh fat can all be solved.

Other exercises

Other exercises

Besides the above butt-slimming exercise, you still have many other options such as walking, cycling, climbing, aerobic …

These articles aim to cut calories, combined with a reasonable diet, to have a healthy body quickly.

View more: Best water exercise equipment

How to Get a Smaller Buttocks At Gym

These strength exercises are primarily aimed at the muscles. Want a beautiful butt shape, tight, apple-shaped, peaches, the right buttock with more lean muscle than fat.

At the same time, these movements also consume a part of calories to reduce overall fat. So, which exercise to reduce butt fat?


The classic butt exercise makes countless women go crazy.

It contributes to toning the muscles in the abdomen and legs, especially increasing the amount of lean muscle in the buttocks to help you have seductive buttocks.


  • Step 1: Stand upright; your legs should be shoulder-width apart, your back is straight, your belly should be flat, your chest should be flat, your shoulders should be wide open, and your arms should be placed behind your neck or straight to your chest.
  • Step 2: Inhale and lower your buttocks as deep as possible, your back remains straight, your back, shoulders, and buttocks form a diagonal line, eyes looking forward.
  • Step 3: Use the force of your legs to push you up to the original position, exhale


Lunges are an exercise to help your butt become smaller by toning the lower body's muscular group.

When you lower the center of the body, the thigh and hip muscles will develop, the buttocks will also feel stronger and higher.


  • Step 1: Stand straight, legs open narrower than hips, hands behind hips.
  • Step 2: Inhale, right foot back, and slowly lower the body until the two pillows form a right angle, the left pillow does not exceed the toes, the right leg is parallel to the floor, and the body remains straight.
  • Step 3: Exhale, press down on your left heel to push yourself back up to the starting position. Switch legs and repeat the same.
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Dumbbell Deadlifts

A deadlift is a form of a compound card that targets many muscle groups such as the buttocks, lower back, thighs, shoulders, buckets, and hands.

It is also an exercise to reduce butt fat for men and women, stimulating fat-burning hormones.


  • Step 1: Choose a suitable weight, stand straight, 2 feet shoulder-width apart, 2 hands hold the weight, palms facing inwards.
  • Step 2: Bend until you reach the knee, hold for 1-2 seconds.
  • Step 3: Lift the person back to their original position.

Single-Leg Deadlift

A one-leg deadlift is a variation of the above butt reduction exercise.

It strengthens the buttocks, abs, and lower back muscles improve the body's balance. You pay attention to performing on both sides to develop muscle.


  • Step 1: Stand straight, legs open at hip level, hands stretched along the body.
  • Step 2: Raise your right leg, bend your right knee slightly, your hands up like you're holding a bar, the palm facing you.
  • Step 3: Lie on your left knee, push the right knee back so that the right pillow is under your hips, lower and stretch, stretch out.
  • Step 4: Inhale, press foot to push up to the original position; the right foot does not touch the floor during the movement.

Donkey Kick

Butt slimming exercises, glute muscles increase also known as Glutes Kickback. Women with flat buttocks should also practice this exercise to have more sexy curves. You do it with both sides.


  • Step 1: Kneel on the floor or practice mat, hands on the ground perpendicular to the body, hands extended with shoulders, knees forming a right angle, the head straight to the body, eyes looking at the floor.
  • Step 2: Breathe out and lift your right leg until the thighs with the back form a straight line, tightening the glutes.
  • Step 3: Slowly lower the foot to the original position and breathe in; the right knee remains 90 degrees throughout the movement

Fire Hydrant Kick

Those looking to reduce butt fat or those who want to have a bigger, bigger butt can develop this article.

Whether you are “redundant” or “deficient,” this movement will return your buttocks to a balanced and toned state. You also perform with both legs.


  • Step 1: Kneel on the mat, 2 pillows under your hips, hands-on, hands under shoulders.
  • Step 2: Stretch your abs, keep your hips up, lift your right thigh to your right hip; your knee should always be at 90 degrees.
  • Step 3: Do not lower the leg, do not move the right knee, kick the right leg
  • Step 4: Return to the original position

Prone X

If you don't have the tools at home, don't hesitate to try Prone X – a quick exercise to reduce buttocks for women and make your muscles toned again.


  • Step 1: Lie on your stomach on the exercise mat, arms stretched straight above the head, shoulder-width apart, palms facing down, legs stretched out, hip-width apart
  • Step 2: Exhale, lift your head, arms, and legs up, spread your arms and legs to the sides to make an X-shape.
  • Step 3: Inhale, slowly lower to the original position, but do not let your hands and feet touch the floor.

Besides, you can take advantage of more weight loss pills. In particular, Nutrex Lipo 6 RX is the most reliable fat-burning product line.

Choose for yourself some of the above butt reduction exercises to perform regularly every week. Because a round butt is no longer rough, greasy; instead, it is neat and toned curves.

Besides butt exercises, you should exercise other muscle groups to develop comprehensively and proportion if possible.

Part 2: What to eat to lose belly fat?

Excess calories can be adjusted through both exercise and eating. Exercise alone is not enough if you do not know how to control your diet.

1. Cut calories

Cut calories

If your goal is to lose 5kg, try to cut 500 calories a day. At this level, you will lose about 0.5kg per week and take 2.5 months to reach your goal.

Do not lose weight too fast if you do not want to give up in the middle and easily affect your health. Remember, the 500 calorie cuts per day can be combined with reducing calories from food and exercise.

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You can achieve your goals by reducing your food intake or eating foods that are low in calories.

2. Eat the right types of carbs and fats

Eat the right types of carbs and fats

People often think of carbs and fat as the “bad” things that need to be eliminated from the diet for people wanting to lose weight.

But in fact, these are nutrients that are very important to the functioning of the body. They help provide energy, maintain metabolism …

Unsaturated fats such as avocado, olive oil, nuts, and salmon will make you feel full and not crave junk food.

The good types of carbs found in whole grain bread, oatmeal, or brown rice will provide you with a good amount of fiber and stabilize insulin levels in your body.

3. Add protein every day

Add protein every day

In foods that reduce buttock fat, protein plays an indispensable role. Protein is to firm lean muscle, prevent sagging.

The foods rich in protein that you should add to your diet are eggs, chicken, fish, milk, yogurt, cheese …

If you eat red meats, choose only lean meats. Besides, you should choose to buy Allmax Nutrition IsoFlex! This is one of the best bodybuilding bodybuilders available today!

4. Limit snacking

Limit snacking

Whether you want to lose belly fat or any other area, the most important thing is to keep your cravings under control.

Stay away from sugary and greasy snacks, sodas, or milk teas.

Part 3: How to tone buttocks through healthy activities

Irregular living habits also cause excess fat accumulation in unwanted parts.

1. Reduce stress

Reduce stress

Stress, stress causes the body to release a hormone called cortisol. This substance affects metabolism and increases sugar cravings, causing you to eat more, thereby producing excess fat in the abdomen, buttocks, thighs, and other organs.

People who are frequently in a state of stress are often easily attracted to fast food and snacks. They also tend to exercise less.

Try to reduce your stress with methods like meditation and gentle exercise, and avoid sources of negative emotions.

2. Get enough sleep

Get enough sleep

Lack of sleep also has negative effects on metabolism and hormone levels in the body.

The feeling of fatigue after a night of insufficient sleep also causes cravings for snacking. They make it easier for you to gain weight and “store” a lot of excess fat.

Build a habit of going to bed on time and getting 7-9 hours of sleep each night. Some ways to help you have a better and deeper sleep are drinking tea, reading a book, or a light massage.

In short, the best way to lose butt fat is to combine exercise, and eating with lifestyle changes, and living habits.

Even if you have a slim, toned butt, maintain exercise and a healthy diet to have a balanced and healthy overall body.

How to Lose Butt Fat – 5 Min exercises

What can we learn from this article?

Are you reading a mess of information from execution to eating, and you do not know exactly how you should do it?

But at the end of this article, we will help you consolidate the information, and you only need to remember the basics to help you achieve your goals.

If you want to reduce the size of a smaller, firmer bust and be able to dress in the right dresses and you become more attractive, then please state the rule below.

The fact that you are born with a large buttock may be due to your condition at the time of birth, and this is difficult to change, but you will be able to change it below.

That is to reduce the amount of fat on the whole body, then you focus on toning and melting the fat in the buttocks and thighs; this will contribute to a firmer and more beautiful butt.

beautiful butt
beautiful butt
beautiful butt

And you need to remember that the great thing you have, you yourself need to realize right now, is that there are many people out there looking for ways to enlarge your butt, and you don't need to.

The key to success here is to choose a lower-calorie diet and increase exercise time. Y keep on this regime for at least three months, and you will see great results happen to your body and tone your buttock area.

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Hopefully, the information above has helped you gain more knowledge about “how to get smaller buttocks fast” and brings some small value. Please share this article if you feel it is useful. Thanks!

Evie Langford
Evie Langford is a passionate writer with a deep love for sports and bodybuilding. She has spent years honing her knowledge and expertise in the field of fitness, with a particular focus on training for women. Evie is a dedicated athlete who understands the importance of hard work and discipline. She has competed in several bodybuilding competitions and has achieved remarkable success. Her firsthand experience has given her unique insight into the world of fitness and has allowed her to develop a comprehensive understanding of what it takes to achieve peak physical condition. Aside from her athletic pursuits, Evie also has a great passion for writing. She has a talent for creating engaging and informative content related to health and fitness. Her articles are not only informative but also entertaining, making them accessible to a broad audience.
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