If you’re trying to get rid of your under butt fat then these are the 10 best exercises that’ll do the job. Toning and tightening this area is a little harder than you’d think. The under butt might sound a little funny but it’s one of the most stubborn areas on a woman.
Many women who start working out with glute and thigh exercises can still have trouble targeting their under butt. This can stall the progress they’ve made compared to the rest of their lower body. It’s not too difficult to get booty gains on the top of your butt but it can be a lot harder getting the definition separating it from your hamstrings. This can cause your bum to look more “flat” at the bottom.
Or maybe you’re stuck with the dreaded banana roll fat under your butt that doesn’t ever seem to want to go away. Crazy enough this stubborn fat can look even worse after additional weight loss. We’ll get more into why this happens… These 10 best exercises for the under butt will work for you regardless if you’re trying to get your under butt toned or to tighten up that stubborn fat spot.
But there’s more to it than just doing these exercises if you want to get fast results. Many women make the mistake of simply doing these exercises but they need to get to the root of the cause of their under butt problem…
Why You Need Under Butt Exercises
If you have stubborn fat on your body then you can thank your parents for passing on the genetics to store fat there (1). Throughout the many thousands of years of human existence, our ancestors didn’t have ready access to food. There weren’t any DoorDash or Uber Eats apps available yet…
So in the good times when there was plenty of food their body needed to store those excess calories on their body for the future. Then when food was more scarce they could live off these fat reserves in their body (2). And depending on their gender or their genetics they developed genes to hold onto fat in places like your hips, thighs, glutes, belly, arms, etc. (3)
But nowadays this troublesome fat is an unsightly problem for physical attractiveness. So much so these stubborn areas can make anybody feel self-conscious and we go to lengths to try and hide them. They’re quite difficult to get rid of since you’re fighting your genetics and your body’s survival mechanisms.
But the good news is once you start doing what works to get rid of stubborn fat you’ll be able to quickly start slimming down these areas.
How to Get Rid of Under Butt
When it comes down to it the reason you’re holding onto stubborn fat in your under butt is that your body fat is too high. The more fat you have on your body the harder it’s going to be to just tone and tighten on a particular area. So even if you just do some targeted exercises you’ll still have under butt fat but it’ll be on top of the new layer of muscle you added.
This can make your under butt fat look bigger than it was before. And depending on your genetics you’ll be more likely to keep this fat in your under butt despite much of the rest of your body being rock solid. This can be frustrating to dedicate so many hours to your workouts and dieting without much change at all.
Most people just try to keep losing more weight. But the problem with just losing more weight is you’ll also be losing lean muscle mass (4). Once you start to lose muscle and lose weight you’ll become “skinny fat.” This is when you might appear to be thin but your body fat is still high. This results in your body being more dimply, mushy, and saggy.
And being skinny fat isn’t going to make your under butt fat go away. Your body due to your inherited genetics will continue to store fat there. Even doing targeted exercises won’t do the job until you start doing what really works.
How to Tone Under Your Buttocks
So to tone under your buttocks you’re going to have to do two things…
- Lower your body fat (fat loss)
- Add lean muscle to the area
Might sound simple but it’s not quite as easy as you’d think. But there are a few tricks to the trade you can use to accelerate your results.
If you don’t know your body fat then have a personal trainer or pick up a smart scale to measure it. You can also track your girth measurements around your body to give you an idea of the inches you’re losing (5). Try to keep track of your body fat so you can know if you’re progressing towards your goal. And to lower your body fat you’re going to have to be in a state of energy deficit (6).
Now it’s true that “spot reduction” is largely a myth and it’s not a very effective way to get results (7). But that doesn’t mean you can target stubborn fat on your body.
There are no two ways about it you’re going to have to shed more fat off your body. Women start getting more toned once their body fat gets below 25%. But ideally, you should try to get your body fat around 20%. Then once your body fat is going down you can start adding in targeted exercises to tone up the area.
The best method to toning up stubborn fat areas is to do the exercises below combined with other high-intensity exercises. You’ll get the best results by combining two or three of the exercises below and push yourself until you feel the “burn.” Increasing the body part temperature and blood flow where you’re exercising can increase the delivery of fat-burning hormones norepinephrine and epinephrine (8).
10 Best Exercises to Target The UnderButt (Do At Home)
1-Legged Hip Thrusts
Lying Leg Curls
Elevated Hip Bridges
Crab Bridge Marches
Single-Leg Crab Bridge March
Target the Under Butt Workout
So what are some workout examples you can use with the above exercises to get that under butt crease? The best strategy is going to be to combine the above exercises with other intense exercises.
An example would be to do to a set of hip bridges, followed by a set of leg curls then jumping rope for 60 seconds. Make sure you’re pushing yourself in your sets for the exercises. Remember increasing body temperature and blood flow to the stubborn under butt area can give you better results. Then add in an intense exercise (I prefer cardio) to the other targeted exercises.
I wouldn’t stick with any one plan for too long otherwise your body will quickly adapt. This causes your results to start plateauing. If you’re looking for a workout plan for your under butt fat then check out my Banana Rolls Workout Plan…
How do you work out the bottom of your glutes?
Working out the bottom of your glutes can be harder than you’d think. Targeting the under butt is tough because most of the exercises out there only really train the glutes or the hamstrings. But check out the exercises above to find the 10 best that you can do even at home.
What’s the best exercise for your bottom?
I’m a fan of hamstring curls on a stability ball then immediately followed by hip bridges on the ball. You’ll quickly start to feel a burn on the very top of the back of your thigh and lower buttocks. Try to keep your rest time at a minimum between exercises to really feel the burn.
The Last Word
At the end of the day, we all have these stubborn parts on our body that make it frustrating to get rid of. Most of the time people just learn to live with them. But once you start doing what actually works for toning under your butt you can finally get the results you’re looking for.
But like with anything your results are largely going to depend on your commitment and consistency. Just doing the above exercises here and there isn’t going to do the job. Those who put in the work daily are the ones who end up making progress and getting results.
Getting your body fat lower can take time depending on where you currently are. The higher your body fat then the longer it’s going to take to get to where you want to be. But the good news is you’ll continually make progress as long as you come up with a plan and stick with it. Then it’ll only be a short matter of time before you tone up that under butt.
Josh holds a Bachelor’s degree in Exercise Physiology and Nutrition Science. He’s a Certified Strength and Conditioning Specialist (CSCS) by the National Strength and Conditioning Association. He’s worked as a Strength and Conditioning Coach at the high school and college level. He has over 10 years experience as a personal trainer and nutrition coach. He is also the author of The Flat Belly Formula. He hopes to be able to bring inspiration & results to people all over the world to live a healthier life through diet & exercise.