9 Simple & Best Exercises To Reduce Buttocks In A Week

Butt fat is the most common concern of many women around. Generally, fat gets accumulated in the buttocks due to long time sitting and lack of physical activity. Although there are many workouts, we have enlisted 9 simple and best exercises to reduce buttocks quickly at home. Continue reading this article and try them regularly to achieve quick results!

exercises to reduce buttocks in a week

Best Exercises To Reduce Buttocks:

Here are the 9 effective and best exercises to reduce buttocks in a week at home. Let’s have a look at them.

1. Lunges:

best exercise to reduce buttocks

Lunges are one of the best exercises to reduce buttocks.

Steps To Perform:

  • Stand on your feet with weights in each hand.
  • Bend your knees and push your left leg forward until the thigh is parallel to the floor.
  • Stop for a few seconds and get back to the starting state.
  • Repeat the exercise for 30 seconds and switch legs.

2. Bridge:

buttock fat reduce exercise

This is an effective exercise to get rid of buttock fat. It also helps in toning the lower body like hips, thighs and glutes as well.

Steps To Perform:

  • Lie on the floor with your back and bend your knees.
  • Lift your buttocks up until your back is in a straight line with your knees.
  • Hold this pose for a few seconds and gently lower your butt to the initial state.
  • Repeat the movement 15 times to complete a set.

3. Single Leg Dead Lift:

exercise to reduce buttocks

This weighted exercise helps to reduce fat in the buttocks and thereby tones them.

Steps To Perform:

  • Stand on your right leg with a dumbbell in your hand.
  • Bend forward towards the floor and extend your left leg behind.
  • Hold this pose for 20 seconds and get back to a standing position
  • Repeat the movement for desired sets and switch your legs.

4. Squats:

workout to reduce buttocks

Squats are the basic and targeted workout to lose butt fat.

Steps To Perform:

  • Initially, stand on your feet a bit wider than your hips.
  • Bend your knees and lower your buttocks until they are parallel to the ground.
  • Engage your abs and keep your core straight.
  • Exhale and return to the initial position.
  • Repeat the movement for the desired number of sets.

5. Glute Kicks:

exercises to lose butt fat

It is a simple workout to melt down the butt fat and strengthens the glutes.

Steps To Perform:

  • Initially, get on all fours with your arms under your shoulders.
  • Raise your left leg and kick backwards so that your thighs are parallel to the floor.
  • Ensure that your core is straight and parallel to the floor.
  • Pause for a moment and get back to the initial state.
  • Repeat the process for 20 reps and switch the legs.

6. Burpee:


Burpees are a great way to focus and work out around areas of the core, chest, buttocks, and legs respectively. This exercise will help to tone down the buttocks and reduce the fat around the area. This is done by building lean muscles and shaping them. Further, they are also well known to improve posture around the body. In case you can inculcate these in your workout routine, you can start seeing the results in ten days.

Steps To Perform:

  • Stand straight.
  • Place feet shoulder-width apart.
  • Place both the arms by the sides.
  • Push the hips back and bend the knees area.
  • Lower into a squat position slowly.
  • Place hands on the ground before you first and slowly shift weight to them.
  • Jump back gradually to land feet in the plank side position. Make sure you don’t injure yourself.
  • Again jump your feet forward and try to land outside your hands.
  • Reach up.
  • Next is, to jump into the air.
  • Slowly and gradually lower back into the squat position.
  • Do the next rep and repeat the same simultaneously at least ten times.

7. Leg Kicks:

Leg Kicks

Leg kicks are a great way to target fat near the legs, thighs, and butts. They help melt down fat accumulated near the buttocks area and help reduce buttock size at home. They also help to tone down the muscles and work on posture. It helps promote flexibility too. Once you start working on leg kicks every day you can start to see the results within days, as quickly as two weeks.

Steps To Perform:

  • Stand straight.
  • Place both feet hip-width apart.
  • Place hands on your hips or you can choose to catch dumbbells.
  • Extend your right side leg to the side of the hip as if you are kicking hard.
  • Your thigh should be placed parallel to the ground while doing this.
  • Hold for ten five seconds and lower to the floor.
  • Repeat the same fifteen times on both sides separately.
  • Make sure you do it every day for better and faster results.

8. Stepping Up:

Stepping Up

There is nothing like cardio to lose buttocks fat and reduce the sites of the glutes. Stepping up or stair climbing is one such exercise which is rapidly followed by several women who want to tone down their buttocks. It helps to focus on toning and shaping the muscles down by getting rid of fat in days. Further, they help improve posture and stamina too.

Steps To Perform:

  • Step up the stairs with ease, jog and run position.
  • Firstly start with ease and in a few seconds shift towards jog position and then in sprint run style.
  • Switch on the modes between fast, easy and medium, every thirty seconds.
  • Inculcate in the routine for exercise and do this for twenty minutes or as it gets.
  • Inculcate this in the exercise routine for at least four days a week.

9. Clam Dig:

Clam Dig

This exercise works great to tone down the hips and butts. They help to shape and improve the posture through working on strengthening the muscles, shaping them in turn.

Steps To Perform:

  • Lie towards the right side.
  • The Head should be supported by the right palm.
  • Bend your knees to a 45-degree angle.
  • Hold a dumbbell in your left hand.
  • Place left elbow towards the left side.
  • Lift left leg and left arm to ceiling up to 90 degrees.
  • Keep hips without going backwards and the elbow should be pressed to the side.
  • Hold for two seconds and pause a bit.
  • Return to the original position.
  • Repeat the sides and do for one minute each.
  • You can begin to notice the change from two weeks onwards gradually.

Lifestyle Recommendations:

While you are recommended to try out the above-mentioned exercises for better reduction of buttock size quickly through natural ways, there are also some lifestyle recommendations to follow for a better lifestyle. While the buttock fat is mostly stored for a few due to fat accumulation in the body, it is important to keep in mind these few tips and tricks for a better and healthy life.

  • Cut down Sugars: Do not have a lot of sugars and sodas. They do harm through the huge fat accumulation.
  • Cut down and eliminate Junk Foods totally: They work bad for the body and wipe out all good effects which exercises can do for you.
  • Have a lot of Water intake: Five to six litres of water is recommended daily for a healthier lifestyle.
  • Have good Protein food and cut down on Carbs: This will help to not feel hungry for longer amounts of time.
  • Avoid unnecessary snacking and have small meals more times.

These are the 9 easy and best exercises to reduce buttocks. The workouts can be done either with or without using weights which also strengthens the lower body muscles. Follow these exercises regularly with a healthy diet plan and notice the best result within a week. I hope you find this article informative. Kindly share your feedback!

While reducing buttocks seem to be huge work, the above-mentioned exercises have made our lives easier through quicker results. Further, the tips and lifestyle tricks help to aid with the exercises to reduce buttock size quickly. Follow these and keep a target for yourself and success will be yours. Do not skip the workout routine at any cost and try and have a balanced lifestyle.


1. Is it really possible to reduce Buttocks?

Yes, it is possible to reduce buttocks totally. However, it would need hard work and perseverance. Work on cardio exercises like squats, lunges, burpees, and so on regularly. Have nutrition-rich food and diet. Results can be yours in no time. It is not impossible to reduce buttocks as many believe!

Can the hereditary nature of huge Buttocks size be reduced?

While there are cases where women inherit the huge size of the buttock, it is not impossible to reduce the size to a certain extent. It all depends on a healthy lifestyle, regular exercise, and workout routine along with a balanced and nutrition-rich diet. In case you attempt to follow these instructions, then you can see results.

Best Exercises To Reduce Butt Fat at Home

content writer

Akshata Singh

Akshata Singh is a senior content writer with experience of 6 years. She has been writing articles for lifestyle blogs, i.e., Health, Beauty, Fashion, Interior, Products & many more. To know more about her works, do check out the below profiles.

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