Even though you may not see butt fat every day when you look in the mirror, having a saggy bottom can be a sore spot for many men. “Cottage cheese” and cellulite are easier to hide than other parts of the body, but once you know it’s there, it’s hard to ignore. Trying to lose stubborn butt fat isn’t an overnight process, and not many men find success the first time they try.

If you are looking to burn fat around your bottom area, you will need to do more than just a few rounds of squats each day. Read this guide for more information on why butt fat is hard to lose, exercises that target this area, and how nutrition and a comprehensive approach to health is the only way to slim down your bum.

Why Butt Fat Is So Hard to Lose

Butt fat can be pretty stubborn. Burning off butt fat is often harder than fat on other types of the body because it is a subcutaneous fat. Subcutaneous fat develops and is stored under the skin, making it visible when it appears around the butt or belly area. Even if we are slowly burning butt fat away, it’s still there. Losing subcutaneous fat is a long process for many men because the fat is still very present until that space is replaced with bulging muscles. Compare that to visceral fat, which is stored deeper in the body. Losing visceral fat isn’t easy, either; but we aren’t always bothered by its presence in the first place. It’s not sagging.

Burning off subcutaneous fat requires a bit of effort. For many people, an excess of butt fat can be attributed to genetics. If your body is naturally shaped to give you more room around the butt area, you may not be able to achieve your ideal butt. In other cases, getting rid of butt fat takes longer than just a few days or weeks. In addition to the exercises and healthy habits below, you may have to be patient and keep persisting even when you feel like you aren’t losing any fat.

Six Ways To Strengthen Butt Muscles and Lose Butt Fat

Let’s talk about the gluteus maximus. The glutes are the largest muscle in the body, and give your booty its shape. The gluteus medius and gluteus minimus work alongside the maximus to do everyday tasks like sit, walk, or rotate your thighs.

If you want to lose butt fat, enlist the help of the glutes. Exercises to strengthen the butt muscles will aid in boosting your metabolism and burning butt fat. Muscles take up less space than fat; as you start to lose fat and gain strength in the muscles, you will start to see your butt shrink. Remember that each of these exercises isn’t the single solution to shedding butt fat. Try a combination of different exercises or routines at the gym to find something that will encourage you to keep going back and working toward a slim, attractive behind.


yoga to lose butt fat

Alright men, let’s talk about yoga. Yoga isn’t typically the first choice for guys who spend their time at the gym around the weights, but yoga can be very beneficial for people of all shapes, sizes, and genders. If you haven’t experienced a yoga class in a gym, you may be missing out on a great workout that centers your body and mind, targeting your butt more than other types of exercise. (Keep reading the post to learn more about how relaxing can help you lose butt fat.) Yoga is more than just a few stretches and chants. If you or your instructor decide to bring any of these poses into a yoga class or do exercises based on these poses, you’ll be directly working the glutes:

  • Chair Pose / Twisted Chair
  • Goddess Pose
  • Locust Pose
  • Low/High Lunge
  • Dolphin

These poses directly use the butt muscles, but classes will usually include poses that also stretch these muscles. Stretching helps you get more out of each exercise; you’ll be able to move farther and burn more fat when you become more flexible.

New to yoga? Try a group fitness class.

Hit the Treadmill or the Bike.

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When you are trying to lose stubborn butt fat, you’ll have to hit more parts of your body than just your glutes. Running is a workout for the entire body, aiding fat loss not just in the butt, but also around the belly, arms, legs, you name it. If you are running to burn calories and fat, don’t worry about the speed of your run. Running only works your body for as long as you continue running, so work at a pace where you can extend the length of your run over time. If you are on the treadmill, you can hit your glutes by slowly increasing the incline of your run. Remember to make these changes gradually to encourage endurance and a longer period of fat loss.

If you are specifically looking to build strength in the legs, alternate your time on the treadmill with time on a bike. Cycling at the gym or around a park is a quick way to build strength in the glutes. If you need encouragement while biking, a spin class may be right up your alley.


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High intensity interval training (HIIT for short) is one of the hottest ways to get a good workout in without spending all day at the gym. HIIT routines consist of short intervals (usually around one minute) of a high intensity exercise followed by a shorter period of rest. Even if you have 15 minutes to spare, you can get in a HIIT routine that boosts your metabolism and helps you burn fat throughout the body. The high intensity of the workout depletes you of oxygen that your body works to compensate for hours after you finish working out. Those 15-45 minutes doing HIIT exercises can benefit you for the rest of the day. HIIT workouts can use some of the following exercises that directly target butt muscles alongside jumping jacks, running in place, or exercises suggested by a trainer.

Just one minute of HIIT is better than 45 minutes of anything else. Read more here.


Classic squats. If you want to specifically target butt muscles, remember to include a few rounds of squats into your routine or your everyday life. Squats don’t require weights or any fancy equipment. Stand up straight and place your feet hips-width apart, facing your toes froward. Keep your chest and head straight as you squat; your arms can be in front of you, reaching up, or whatever makes you comfortable. Keep squatting until your thighs are parallel to the ground, and then come back up. One squat done! A few rounds of these in a HIIT workout or throughout the day will help to strengthen those butt muscles.



Lunges help to build strength around the glutes and other parts of the legs, including the quads. They can be done as part of a HIIT routine or on their own as you are making your way around the gym, with or without weights. Start your lunge by standing up straight with your arms by your side. Take a step forward with your right leg and start to bend your left knee toward the floor, shifting the weight to the top of your foot. When your front leg is at a 90-degree angle and your back knee is an inch off the floor, stop. Return to your starting position or move your left leg forward to meet your right. Repeat on the other side.

Straight-Leg Deadlifts.

You can add weights to any of the above exercises, and you should definitely grab some weights for deadlifts. This move targets your glutes and your upper body. Stand up straight with a weight in each hand, holding them comfortably next to your thighs.. Move your feet so they are hips-width apart and your toes are facing forward. Keep a slight bend in your knees. Bend forward at the hips without moving your legs, slightly arching your lower back. When your lower back is parallel to the floor, tighten your glutes and come back up to the starting position.

Four Additional Ways To Lose Butt Fat

If you want to commit to shedding butt fat, your efforts have to go beyond a few exercises. Since butt fat is so hard to lose, a commitment to losing it may require changes to your diet or other health habits. The road to fitness goes beyond the gym’s exit door; it follows you to the kitchen, to your bedroom, and to work!

If you are starting to commit to a healthy diet, remember the following tips:

Reduce calories.

A lot of junk in the trunk comes from junk food. If you want to slim down, take a look at the total calories you are consuming and begin to reduce that number. This doesn’t mean you have to eat less – just opt for foods that will lower your calorie count throughout the day. If you spend an hour at the gym focusing on your butt, the next hour eating junk food will spoil all of your efforts.  

Below, we will talk more about carefully planning your meals to encourage fat loss. If you want to reduce calories, start preparing your meals with calorie reduction in mind. Cooking for yourself can help you control the portions that you eat. A restaurant that serves you a meal with extra-large portions will put you over your calorie count and set you back on your journey to losing butt fat.

Burn Fat With Carefully Planned Low-Fat Meals.

When you are planning out your meals for the day or the week, focus on the following choices that are proven to help burn fat:

  • Lean meats” (turkey, chicken, or leaner cuts of other meats)
  • Nuts (almonds, walnuts, pistachios)
  • Chia seeds
  • Beans and legumes (garbanzo, red, black, pinto)
  • Fruits and vegetables

Sure, you can find all of these items in the food choices at your favorite restaurant or food court next to work, but in order to ensure that you are choosing the best meal for shedding butt fat, prepare the food yourself. Meal planning gives you the option to omit any ingredients that could undo your hard work at the gym. For example, if any of your meals come with the following fatty foods, you aren’t eating as healthy as you could be:

  • Refined starches (white bread, pasta)
  • Excessive sugar
  • Red meat
  • Over-processed meat

Creating a meal plan and bringing your lunch into work can seem like a lot of effort, but this effort is often necessary to round out your fitness plan and ensure that the hard work that you are putting in at the gym will count. If you find that planning your meals takes up a lot of time, remember that you can get a quick, effective workout with HIIT!

Interested in counting your macros, but don’t know where to start? Learn the basics here.

Replace your evening snack with peanut butter.

eat peanut butter to lose butt fat

Switching out ice cream or milk chocolate for peanut butter isn’t the only quick fix you can use to get rid of butt fat, but it certainly helps. Grabbing a scoop of peanut butter in the evening fills you up faster with nutrients like protein, fiber, and magnesium. Without the sugar crash of other desserts, peanut butter is a healthier alternative to dessert options that will leave you hungry for more later in the night. If you want an even healthier option, head straight to the source and throw back a handful of raw peanuts.


Dieting and starting a new exercise routine can be frustrating, but getting too stressed over your workout can prevent you from getting all the benefits of your hard work. When we get stressed, our body releases a hormone called cortisol. Cortisol is distributed in places you might not expect, including the hair. A recent study showed that the presence of cortisol was significantly linked to higher levels of obesity and weight gain in older adults.  

Understanding nutrition helps you reach your fitness goals. Read more here.

It’s Time to Get Rid of Your Butt Fat.

You’ve read enough about getting rid of butt fat; are you ready to take the plunge and commit to a healthier diet and approach to fitness? Shedding butt fat isn’t a quick process, but while you lose your junk in the trunk, you’ll notice positive changes throughout your entire body!

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