How to reduce your buttocks fat
I got buttock fat from sitting so much in the past and I want to get rid of it too. When I sit down, you can notice I have exta fat or whatever on the sides and I do not like it. I am not fat or anything, but I have a little fat in the butt from sitting a lot in the past without getting up for breaks. I need to start doing glute bridges and clams, and also lunges, deadlifts, hip flexor stretching, and squats. I also have anterior pelvic tilt. I need to stop being lazy and start getting my glutes sore. It's always better said than done.
YOU CANNOT SPOT REDUCE.
you need to clean up your diet, and exercise: both cardio AND weight training.
your body will decide where it wants to shed fat...you have no control unless you resort to surgery/liposuction.
bear in mind that genetics play a huge role in your body shape. if you have wide hips, you'll have a bit of a booty (like J-Lo). you may have a lot of muscle in your rump, and just a bit of fat...again you're geneticaly predisposed to having a thicker rump.
How about if you used to not have a wide butt (is usually seen when sitting down or looking at the side of me standing, which put me into anterior tilt) and sitting down all the time at the computer or on the couch or wherever got you the wide butt? It was not something I used to have.
Very good thread...
I too have a HUGE butt, it's disqusting. Im thin myself and lately I had like 10 people tell me my butt is big.
maybe you have a big butt in a good way. that's possible! I just feel the need to inform that not all men like scrawny bony asses!
other than that, yeah, you can't spot reduce; you need to be in a calorie deflict to lose fat.
There's no way to spot reduce. By exercising and proper nutrition, you will reduce overall fat. When you start to lose fat, you will notice it drains like a pool. So if you have a big butt full of fat, then you will probably notice it gone last. As mentioned, genetics will play a very important role. Best way to tell is to look at your parents. If you mom has a big butt, then it’s very possible you will too.
I sit at my desk for 8 hours a day, for like 8 years. before that it was 7 hours a day at my desk in school/college.
Originally Posted by xswtsalvationx0
ask my wife...I have the flattest ass known to humankind. I'm planning on getting some inserts like Hank Hill did so he could compete in the lawn tractor race.
I missed that episode - why would Hank Hill need a$$ implants to compete in the lawn tractor race
Originally Posted by malkore
As for the buttock size, there is also a racial component to this. Asian Americans like myself are know to have very flat a$$es - other races tend to have larger ones.
Do you know if exercising the butt will get my butt to unflatten?
Originally Posted by malkore
Last edited by xswtsalvationx0; Jan. 23/08 at 07:27 PM.
An appropriate understanding of the circumference of DIET (calories, macronutrients, and associated manipulations) along with developing KNOWLEDGE of the types of fitness training (the various types, the types of exercises, etc), and consistency in application of BOTH, will lead you to the goal you seek and desire.
Originally Posted by ronaldinho
One cannot spot reduce this is true; however, I think its too short of an answer. If you develop a good diet and understand and apply basic applications of diet and macronutrients, along with developing a sound FBW routine, fat will be lost all over the body---including the area you desire along with developing your entire body at the same time. Its like draining a pool so-to-speak: The shallow end seems to drain first before the larger deeper end--but it will drain though it takes just a tad longer, and your patience will have to match this method.
While you are applying what you have learned, remember this during your application:
Patience is the companion of wisdom
Best wishes to you and that you desire in life and within fitness,
Last edited by Chillen; Jan. 23/08 at 07:46 PM.
I just found out by searching at google jpfitness on "flat butt" and found exercises that will correct the flat butt. Any exercise that works the Glutes, but glute activation always comes first and it teaches you and has you feel what glute firing feels like. For the Glute Maximus, Glute Bridges or Bird Dogs. For Glute Medius, Side Lying Clams or you could do a laying on all 4 clams (I feel this one better than the side lying ones. I dont feel the side lying ones at all) like a male dog goes pee. For the exercises, exercises such as deadlift & its variations (including single leg ones), Lunges, Squats, Step Ups/downs, Leg Lifts etc.
One person (a physical therapist on that site) said the easiest way to learn to activate your glutes is the "Prone Butt Squeeze" (10 seconds hold per side or whatever amount of time you want). After you get the hang of that, then you know what to feel for in glute bridges and other exercises too. First what should be done before even starting glute activation is stretching the hip flexors/rectis femoris and then before glute medius activation (x band walks or clams), to stretch the pirformis first.
By the way to the poster of this thread - thanks for making this thread because it makes me think about my flat butt I have from sitting a lot. Now I am going to do something about it and this encourages me to start! Search menu is my friend. I rather try to search for answers first before actually asking them and waiting for answers if they are ever answered=) I just decided that I will stick to bodyweight work right now until I can get my glutes to fire correctly and get into memory the firing feeling. I am hoping even without using any weight that I can get rid of the flat butt with just the activation work and bodyweight exercises. I really want to not do many weightlifting exercises at home until I get back into the gym in the middle of feb when school starts up again. Bodyweight is safe and I cannot hurt myself with it. Its good to be able to do everything bodyweight really well before doing it with weight or even doing it as a warm up exercise for that movement before using weights. It will make me feel better hopefully, stronger, and know how to feel all the muscles that I am working with for that movement. I am also hoping this gets rid of my anterior pelvic tilt too.
Last edited by xswtsalvationx0; Jan. 23/08 at 11:05 PM.
bulking up the glute muscles would indeed help with 'flat butt' syndrome.
off topic - Hank Hill was competing in a tractor race but was having severe back pain because he had too flat a butt. so he was given 'prosthetic' butt cheeks (basically breast implants with a harness to hold them in place). he hated them, but then peggy took him to a support group for other users of the product.
things went well until one cheek sprung a leak during the big race.
I dont think exercise or diet has anything to do with it as you all are suggesting. Infact most of the comments are making this matter even more difficult and complex. I cant even understand a single word of the exerices that have been submitted here, i mean what in the world is glitues or whatever. Look at footballers, they train day and night, there diet is perfect and still they have the biggest butts around. Look at Ronaldinho and Beckham all have big butts,round butts. One more question. Is there a difference between flat butts and slim butts.
A flat butt is when you are sitting down and you can easily tell its flat by extra fat on the sides of your butt and also in the back of you the butt is sticking out a little bit.
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