With regular exercise that includes aerobic activity and targeted toning exercises, losing butt fat is an achievable goal. For the best results, a person can use specific exercises, physical activity, and diet and lifestyle changes. Losing fat from the butt is a common fitness goal. There are many ways a person can achieve this.

There are three major muscles in the butt. These are the gluteus maximus, the gluteus minimus, and the gluteus medius. While it is not possible to spot-reduce fat loss in one particular area, cutting down on overall body fat while toning the butt muscles can lead to leaner, better-defined buttocks.         

Try the following exercises to lose fat from the butt and to tone the muscles in the thighs and glutes:

1.Running:

Running is an excellent exercise for full-body weight loss. Running tones the leg and butt muscles, which gives the thighs and buttocks a more defined shape.

This aerobic activity also improves heart and lung function and strengthens the lower body.
Running is better than walking for fat loss, as it burns more calories. Researchers conclude that even if a person is unable to take up running, walking is also a very good option for burning calories and fat compared with resting.

2.High-intensity interval training:

Busy people who want to lose butt fat can take up high-intensity interval training (HIIT). HIIT is the most popular fitness trend globally. HIIT sessions are intense workouts, so they tend to be shorter in duration than moderate-intensity activities. For example, after a warm-up period, HIIT may involve the following:

Running on a treadmill at 7 miles per hour (mph) for 1 minute. Running for 2 minutes at 5 mph. Repeating this pattern for 15 minutes or so before cooling down. HIIT is a good technique for controlling obesity because of its time efficiency.

3.Step-climbing:

Climbing steps is an easy way to tone the glutes while also keeping the heart and lungs healthy. Step-climbing boosts strength and muscle tone in the butt and upper legs.

There are various ways to work these muscles:

• Using stepping machines at a gym.
• Walking up flights of stairs.
• Walking uphill.
• Using a climbing or bouldering wall.

4. Squats:

Squats are a major part of many exercise plans. This is likely due to their ability to work several muscles in the butt, legs, and abdomen at the same time.           

5.Work out regularly:

Consistency is key to noticing results. Conserve an exercise routine that combines aerobic exercises and strength training for the best whole-body benefits.

6.Reduce stress:

Stress causes the body to release a hormone called cortisol. Cortisol affects metabolism and stimulates cravings for sugar and other refined carbohydrates. This causes fat to build up in the body.

People who experience high levels of stress are more prone to feeling tired, so it can be tempting to order fast food instead of cooking a healthful meal at home. It might also mean that they exercise less. These habits can quickly lead to weight gain.

7.Get enough sleep:

Lack of sleep may negatively affect trusted Source metabolism and hormone levels in the body. Being tired can also lead to cravings for junk food and fast food. Aim to go to bed at the same time each night and get up at the same time each morning. It is essential to get 7–9 hours of sleep each night.

8.Eat a balanced diet:

To lose weight, a person must take in fewer calories than the body burns. This is called a calorie deficit.
There are some recommendations for a healthy diet:       

• Eat fiber-rich foods, such as fruits, vegetables, and beans.
• Effective fats to meals, such as olives, nuts, seeds, and avocado.
• Drinking a glass of water before meals.
• Chewing food slowly.

For better results, a person should do particular exercises, physical activity, and a healthy diet and get a better lifestyle.