The backside can be a fat trouble spot for women seeking sleek, round buttocks. Losing fat in the butt not only improves appearance, but it can also decrease the risk of many health conditions such as heart disease and type 2 diabetes. Diet and fitness experts caution against fast weight loss because it's difficult to sustain and can compromise your health. However, you can achieve the quickest results by combining a healthy diet with regular exercise.
Cut calories. You need to reduce or burn 3,500 calories to lose 1 pound of fat. Reducing or eliminating sugary and fatty foods and beverages is a fast, easy way to cut calories. Stay honest about calorie consumption by keeping a food journal. Eat at least 1,200 a day to stay healthy.
Do 60 minutes of cardiovascular exercise five days a week. Butt exercises can help sculpt the backside, but they won't burn the fat. Exercises that burn fat and tone the backside include the stair stepper machine, biking, hiking and running. However, you can burn fat with any exercise you enjoy that gets your heart rate up.
Do two sets of 12 to 15 squats two to three times a week. Squats were rated as one of the best exercises for the buttocks by the American Council on Exercise. Standing with your feet hip-width apart, bend your knees and push the hips back. Keep your head and chest lifted and your knees behind your toes. Straighten your legs to return to the start position. As you get stronger, hold dumbbells in each hand to increase resistance. If you have bad knees, do butt lifts in Step 4 instead.
Do two sets of 12 to 15 butt lifts two to three times a week. Lying on the floor with your knees bent and feet flat on the floor, squeeze your buttock muscles. Your butt will lift slightly off the floor. Hold for one count then release to return to the start position. To add resistance, hold a dumbbell or body bar over your hips. Another option is to lift one leg off the floor and do the lift with one leg.
Do two sets of 12 to 15 quadruped hip extensions two to three times a week. Starting in the cat position -- all fours with shoulders over your wrists and hips over your knees -- lift one leg with the knee flexed at 90 degrees until the thigh is parallel to the floor. Hold for a count and then lower. Use ankle weights or a dumbbell behind the knee to add resistance.