Jakarta (ANTARA) – Many women feel dissatisfied with the current size or shape of their buttocks and are looking for ways to reduce this area without having to leave home or undergo expensive treatments.
However, having a slim butt is not just about physical appearance, but also about maintaining body balance, posture and the health of the lower muscles.
Large buttocks are actually influenced by several factors that are very common in women.
The hormone estrogen tends to cause women’s bodies to store more fat in the hips, thighs and buttocks than men.
In fact, fat stored in the buttock area can help women complete the birthing and breastfeeding process smoothly.
Furthermore, the habit of sitting too long or not moving enough can also cause the buttock and hip muscles to become less active, so fat in these areas accumulates more easily.
Unhealthy eating patterns, excessive food portions, and consumption of sugar or saturated fat can accelerate the accumulation of fat in the tissues of the lower body.
So, what practical ways can you do to shrink your butt naturally? The following sporting movements can be performed:
1. Squats
Standing with your feet slightly wider than your shoulders, slowly lower your buttocks as if you were sitting in a chair until your knees form about a 90-degree angle, then return to standing. So, the body position should remain straight and the knees should not go beyond the toes.
This movement can activate the buttock muscles (gluteus maximus) and thighs at the same time.
2. Lunge (one step forward or backward)
This movement is performed starting from a standing position, taking a step forward or backward, bending the knee to approximately 90°, and then returning to the starting position.
Repeat alternating right and left legs. This movement can tighten your buttocks and thighs and strengthen your hip and knee joints.
3. Go up and down the stairs or steps to the base at knee height
If you have stairs in your home, frequently going up and down the stairs can be a simple but effective cardio activity for burning fat in your butt and thighs.
In fact, this movement can also strengthen the muscles of the buttocks and upper legs and make the heart and lungs healthy.
4. Yoga Pose or Chair Pose (chair pose)
Starting with a reminderset it aside body as if to sit on an imaginary chair, then hold it for a few seconds. This movement helps to stretch the buttocks and hip muscles, as well as improve body posture.
5. High Intensity Interval Training (HIIT)
High-intensity interval movements (HIIT) are performed for short periods of time but at a slower pace. This movement can burn lower body fat.
HIIT is performed by running on a treadmill at a speed of 7 milligrams/hour for one minute, walking at a speed of 5 miles per hour for two minutes, and repeated for 15 minutes before cooling down.
6. Lateral leg raises
Movement Lateral leg raises It can be performed by lying on your side with your legs together, then supporting your head with your bottom hand and placing your other hand on your waist.
Squeeze your butt muscles, then raise your upper leg to about a 45-degree angle, hold for two seconds, then slowly lower. Repeat this movement 2–3 sets on each side, 8–12 times each.
7. Bridge
Bridge exercises are useful for strengthening the abdominal muscles, thighs, buttocks and waist by helping to burn fat in these areas.
Do this by lying on your back, with your hands at your sides, then bend your knees with your feet on the floor waist-width apart.
Lift your butt until your body from knees to shoulders forms a straight line as you tighten your thigh and butt muscles. Hold for two seconds, then slowly lower. Repeat this movement for 2-3 sets with 8-12 reps per set.
Remember that for maximum results, this exercise should be performed regularly, such as 3-5 times a week and consistently.
However, just doing sporting movements is not enough. To shrink your butt naturally at home, try adjusting your diet, food consumption and healthy lifestyle.
However, if you suffer from a particular medical condition or have not exercised in a long time, we recommend that you consult a fitness professional or doctor before starting this routine.
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Reporter: Putri Atika Chairulia
Publisher: Alviansyah Pasaribu
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