Exercises to Reduce a Fatty Waist & Buttocks

A fatty waist and buttocks can be hot trouble zones, particularly for women. Although it is not possible to spot-reduce fat from the body, you can slim down your butt and waist as part of an overall weight-loss program. A consistent exercise regimen consisting of cardio and strength training, combined with a nutritious diet, will help you lose fat and build muscle for a lean, sculpted appearance.

Shake, Shake It

Cardiovascular exercise burns off calories to get rid of excess fat on the body including the belly, butt and thighs. Do any activity that raises your heart rate, breathing rate and gets you sweating a little or a lot, such as brisk walking, running, hiking, biking or swimming. Aim to move five days per week for 45- to 60-minute sessions at a moderate pace. Change up the intensity of workouts to incinerate more calories with high-intensity training in which you alternate harder efforts with easier recovery efforts. For instance, run hard for one minute followed by two minutes of jogging and repeat 10 times. Precede and follow with a 10- to 15-minute warm-up and cool-down respectively.

Strength Training

Muscle has a higher metabolic rate than fat, meaning that you will burn more calories the more muscle mass you have, even while at rest. The gluteus maximus is the largest muscle in the body and, according to MD Michael Roizen, larger muscles burn more calories than smaller muscles. Do squats by standing tall with feet hip-width apart and feet slightly rotated outward. Keep your abdominal muscles contracted as you bend your knees to lower into a squat position. Stick your butt out as you lower and lift and avoid extending your knees past your toes. Complete 10 to 15 reps or until fatigue sets in for two to three sets.

Jump Squats

Jump squats combine cardio exercise with resistance training to burn calories and build muscle. Do this exercise by performing the squat followed by a jump high into the air. When you are in the lowered squat position with knees bent and butt out, explode up as you extend your knees and jump into the air. Land softly before lowering down into squat position again. Repeat 10 to 15 times for three sets.

Circuit Style

Add circuit training to your weekly exercise routine to reduce waist and buttocks fat. Circuits consist of a series of strength and cardio-based exercises performed back to back with little rest in between. It increases the heart rate, burns calories and builds muscle for a lean middle and backside. Choose eight to 12 exercises for the upper, lower-body, heart-rate and core such as pushups, lunges, jumping jacks, bicycle crunches, burpees, step-ups, front plank, lateral bounding and side planks. Perform one minute of each exercise for three sets in total.