how to lose butt fat 5 exercises

if you are frustrated and find a solution to butt fat burning exercises and how to lose butt fat 5 exercises then you are in the right place.

Hip muscles are also ignored by lots of people ever boys think butt development is only important for girls but the fact is butt development is almost the same for both boys and girls.

Because if you have a nice butt you can wear anything that will be suited to you. Now, we are going to perform the top 5 exercise routines for the development of our hip muscles.

How to Lose Butt Fat: 5 Effective Exercises

1. Hip Thrust

The first exercise we are going to do. perform is Hip Thrust. This exercise is one of the most effective exercises for glute muscle development.

It targets all the 3 major mussels on the hip ( gluteus minimus, gluteus maximus, and gluteus medius ) and also works on hamstrings and lower back.

It helps to build muscle in the glutes and strengthen your hip and also maintain posture and mobility. For the high intensity, it burns more calories. If you have extra fat on your hip then it will help you to lose fat from your hip thighs.

How to do -

• You need a flat bench to do this exercise.
• Lie down on your back but you don't have to place your whole back on the bench.
• You need to place your back which is a little below your shoulder blades.
• Your feet will be a bit forward from your knees.
• Lift your hip slowly until your shoulder, pelvic and knee makes a straight line. Now, squizz your glute mussels properly.
• Then release it slowly and stretch them up. Do 3. sets of 20 - 25 reputations.

2. Hyperextension left leg

The second exercise we are going to perform is Hyperextension. It is a great fat-burning exercise for the training of our hip mussel.

It works on the gluteus maximus ( which is the main hip extensor ) and hip flexor. This workout is very helpful to get a well-shaped rounded butt.

The movement of up and down in this exercise it works on also the joint pain of the waist.

How to do -

• You need a machine to perform this workout.
• You need to set the adjust bar a bit lower from your pelvic bone.
• Instead of placing your foot straight, point it a little outwards. It will increase your glutes and muscle involvement.
• Now, go down straight parallel to the adjustment.
• Then, slowly come up and squizz your glute muscles properly. Don't lift your upper body too much upwards.
• Do 4 sets of 12 -15 reputations. Hold weights when you complete your first set.

3. Glute Abduction 

The third exercise we are going to do is Glute Abduction. This is workout is beneficial for butt development.

It works all over the glutes mussels, hamstrings, and hip flexors. This will help you to get a stronger and bigger butt. It increases your bone density and helps you to get more active in your life.

How to do -

• You need a rubber band to do this exercise.
• Put the band a little bit up from your knees and we will perform it on the floor.
• Make sure your hands come directly below your shoulder and your knees should below the pelvic bone.
• Lift your left knee to outward and raise it as much as you can then perform it with another knee. When you raised it to the maximum then squizz your glute muscle.
• Then place down your knees without touching the floor and again raise it up.
• Do 4 sets of 30 - 40 reputations.

4. Step-Ups 

The fourth exercise we are going to execute is Step-Ups. This workout is very useful for hip building.

It targets your hamstrings and glute muscles very well and pumps them up. It also targets your chord mussel and calf muscles.

For the movement of knees straight and bent, it helps to get flexibility and mobility on the joint of your knees. 

How to do -

• You need a square platform like a table to do this.
• Whose height will be about your knee level.
• Stand with your feet, bend your one knee, and put your one foot above it. 
• Now, straighten your knee and get up on it with the help of that leg and squizz your glute muscle properly.
• when you straighten your knee and you are standing on the platform then the other leg cannot touch the platform. It always hangs on a bit up to the platform.
• Perform 4 sets of 12 - 15 reputations with each leg. If you feel it is easy then you can take 2 dumbbells with your hands and perform it.

5. Bridges

The last exercise we are going to do is the Bridges. This workout is also very beneficial for glute muscle development.

It increases the size and strength of your glute muscle. This workout works on the biceps femoris, semitendinosus, gracilis, gluteus maximus, and gluteus medius muscles.

It also engages your hamstrings, core, and abductors.

How to do -

• You can do this exercise on the floor.
• Lie down on the floor and keep your hands near the hip and Bent your knees.
• Lift your hip with the help of your legs. Lift it up until your knees, pelvis, and chest are not aligned with each other.
• Now, squizz your glute muscle properly and hold them for two to three seconds. Then release it slowly and get back to the starting position.
• For adding more difficulties to this exercise you can perform this exercise with 1 leg and place the other leg on your first leg's knee.