Workouts for smaller butt? (2023)

Can I make my buttocks smaller?

Strength-training exercises are ultimately the best way to shrink your butt. Muscle takes up less physical space than fat so toning your butt (turning the fat into muscle) will lift it and make it smaller. Carrying more muscle will also increase your metabolism and bring your whole body into proportion.

Your Buttocks May Look Flat

Since your butt has a lot of fat in it, it's not going to be toned as you drop the pounds. In fact, it's more likely to become flatter than ever before, simply because it's burning fat so quickly and not having the chance to build muscle.

For those who carry more body fat, squats may make your butt smaller since the exercise will help you lose fat mass and gain muscle mass (depending on your diet and training age). It will add more shape to your behind. Squats will make your butt bigger as you add muscle to your glutes for those who are leaner.

Weak glute muscles and tight hip flexors (the muscles around your hips and trunk) cause flat butt syndrome. You can spot it pretty easily. As the name suggests, if you've got a flat behind, there's a real possibility you have it.

Walking is absolutely a great form of exercise, and one that doesn't get a ton of love because it's so chill and easy compared to other forms of exercise, Saltos says. But, rather than building butt muscles, walking can actually make your bum a bit smaller.

When you sprint, type II muscle fibers will hypertrophy and cause an increase in muscle size. And because the glutes are heavily utilized in sprinting, Buckingham says you can expect to see your glutes get bigger due to the increased size of type II muscle fibers.

Sitting makes your butt big? Yes, according to the study, which was recently published in the journal Cell Physiology. The researchers concluded that the pressure placed on the buttocks and hips from too much sitting or lying down can generate significant fat build-up in those areas.

We recommend doing anaerobic exercise regularly, including high intensity interval training (HIIT) and strength training. This will help you build muscle mass to replace the fat that you're losing—and you can target specific areas of your body that you want to tone, like your butt and legs.

Can you grow your glutes while losing weight?

Theoretically yes, if and only if you have correct diet with enough protein and doing very specific exercises. You don't need no gym. You just need to activate those glutes and build progressive overload so your body will start to grow the muscles. This can be achieved also on caloric deficit diet but it's hard.

Research shows that 84% of fat loss is exhaled as carbon dioxide. The remaining 16% of fat is excreted as water. During the conversion of energy, carbon dioxide, and water are byproducts of waste. They are excreted via urine, perspiration, and exhalation.

Can exercise really make your bum bigger? Absolutely. "It's possible to 'grow' this area of your body by using your workout to activate and engage particular muscles, which will make your bum stronger, firmer and have a more shapely appearance," says Pasterino.

Yes, running builds muscles in the glutes, but it depends on the type of running. Sprinting activates type II fibers, which are larger and more able to increase muscle size, whereas distance running uses smaller type I fibers that are better for endurance.