PrintHave a question about your routine or anything fitness-related? Send it Raphael’s way at askraphael@ediets.com.
Raphael,
I am a 41-year-old female, 5’ 1” and weigh approximately 54-55 kg. I have a pear-shaped body. I would like to reduce my butt area. I have regularly worked out at the gym for the past year and a half. Please tell me how I can spot reduce my butt area. Thanks. – Seema
Seema,
Spot reduction is not possible. The human body simply doesn’t allow for it. However, you can achieve a smaller butt with the correct strategy. The glutes (butt) won’t decrease in size unless your overall body fat is reduced. The good news is it sounds like you only need to lose about 10-12 pounds based on your height, and those 10-12 pounds could make all the difference in the world.
To get a smaller butt, you must burn more calories than you consume by performing cardiovascular exercise, strength training and by being consistent on your eDiets nutrition plan. Approximately 4-5 days of workouts per week is required, but the key word is consistency. If you don’t adhere to the exercise and nutrition part of the formula with consistency, you won’t shrink your butt.
You mention that you’ve been going to the gym for a year and a half but didn’t mention your current nutrition program. Your meal plan is one of the keys to your success, and with the proper nutrition and exercise plan you can expect to lose 1-2 pounds per week. Once your overall body fat begins to diminish, so will your butt!
Here is my recommendation:
Cardio: Perform 4-5 days per week of cardio for 40 minutes. If you use a heart rate monitor, work at 70-75% of maximum heart rate. If you don’t use a monitor, then make sure you’re working out at an intensity level where you can still have a conversation but would choose not to; this is a good way to self monitor your intensity.
Strength Training: Perform a total body strength-training program on three non-consecutive days of the week. The workout should take no longer than 45 minutes to complete. Work at a brisk pace and take no longer than 45 seconds between sets. Also, use challenging weights that allow for a 10-15 repetition range.
Follow this order when working your muscle groups:
*Legs (quadriceps, hamstrings and calves)
Chest
Back
Shoulders
Biceps
Triceps
Abs
*Most compound leg exercises such as squats, lunges, leg press etc. will affect the glutes.
Nutrition: You’ll need to be in a slight calorie deficit to lose body fat. I recommend three meals and two snacks per day comprised of protein, carbohydrates and some good monounsaturated fats. The smaller and frequent meals (every three hours or so) will help control blood sugar, which will assist in body fat loss. I encourage you to join eDiets so that our dietitians can guide you on the proper amount of calories and so that you can get a complete meal plan that meets your needs.
I’m also providing some of my favorite lower body exercises that you can incorporate into your workout plan. The exercises take the entire leg muscles into consideration. This will provide greater payback and burn a lot more calories – and make a greater impact on the glute muscles! Remember though, you need to adhere to the formula I outlined above.
1. Extension Step Ups – Grasp a pair of dumbbells by your sides with palms facing the side of the body. Stand by the side of a flat bench and keep your arms straight. Step onto the middle of the bench with your right foot and then lift your left knee high (to hip height). Step down with your left foot, and then repeat on the right side. This is a great one and you’ll really feel it.
2. Walking Lunges – Stand with your feet hip-width apart. Grasp a pair of dumbbells with your arms straight at your sides, palms in. Take a large step forward and lower your body so that your front knee lines up with your ankle. The back knee is almost touching the floor. Push off with your back foot and take a large step forward with your other foot. Walk-lunge 15 to 20 steps and then turn around and return to the start, using the same form. You should contract your glutes on the lowering of each movement.
3. 45-Degree Leg Press/Feet High — It’s amazing what a simple change of foot positioning can do. Try the 45-degree leg press with your feet placed high on the platform. This simple change of positioning will activate the butt and hamstrings as well. Lower the weight until you feel the glutes contract. You’ll definitely feel this one.
4. Dumbbell Single Leg Split Squat – Stand with a pair of light dumbbells grasped by the sides of your body. Stand facing away from a bench or sturdy chair. The bench or chair should be approximately 1-2 feet behind you. Extend one leg back and place your foot on top of the bench/chair. The opposite foot remains on the floor. Squat down by flexing your knee and hip of the front leg until your front leg is parallel with the floor. Do not let the knee ride over the toes. Return to the original standing position by extending the hip and knee of the forward leg. Repeat all reps on one leg before switching to other side. Keep your torso upright during the exercise.
5. Smith Machine Rear Squat – I prefer free weights, but for safety reasons, a Smith machine will work just fine. Place the bar across the back of your shoulders. Be sure it’s not resting on your neck. Your feet should be shoulder-distance apart. Lower the weight, keeping your knees behind the toes at all times.
Think of sitting back into a chair and contracting the glutes during the lowering phase. Stop when the knees are at a 90-degree angle. Return to the starting position and repeat. Inhale while lowering the weight, and exhale while returning to the starting position. Do not let the knees ride over your toes (you should be able to see your feet at all times), and don’t arch your back.
Now you have a formula to work from, Seema. Best of luck! I’m sure once your overall body fat is reduced, you’ll get the smaller-looking butt you desire!
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