Posted by: Lindsay | 2008/10/14

Please help with Buttocks


I am very small on the top area but my buttocks is just getting bigger, I would like to know what can I eat and what exercises
that you can do to target the buttocks


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Our expert says:
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Hi Lindsay

Targeting is very difficult, this is a common question, by far the most common question that is asked, actually. Everyone seems to battle with the weight in a specific area, in your case the butt. It's really difficult to combat though, although you have already recognized that eating well and exercising correctly are the keys. The mistake people make is that they try to target the muscle group, often at the expense of doing the whole body exercise that is actually more effective. That's not to say that focus on a muscle group or area is bad, because you need it, but it's better to do whole body exercise. The exercise is cardio training - like running, walking, cycling, swimming, taebo, aerobics etc. Anything that is cardiovascular gets the heart pumping and energy burning is most effective. It is just a question of how you use these cardio sessions. I would suggest at least 4 days a week of cardio training, each session lasting about 30 to 45 minutes, AT LEAST. You have to build up this duration and then keep at it consistently in order to see change.

The specific exercises for the area in question have a relatively minor role, other than that they are responsible for developing the muscle in the area, which creates the appearance of being toned. That's obviously what you want, but you have to realise that you can't do the toning and specific work first and neglect the cardio - it has to work the other way around, cardio first, toning second. So focus on cardio, then on toning.

Diet is also very crucial, and if it's not 100% it will undermine any exercise benefits. So the best thing is to see a dietician or follow a very good diet plan. Just remember that low kilojoule is not necessarily better - too low causes problems as well, because it causes the body's metabolic rate to drop and that affects your ability to lose weight in the future. So don't try to starve yourself or go overboard, rather eat sensibly, cut out as much fat as you can, and listen to your body.

Good luck

The information provided does not constitute a diagnosis of your condition. You should consult a medical practitioner or other appropriate health care professional for a physical exmanication, diagnosis and formal advice. Health24 and the expert accept no responsibility or liability for any damage or personal harm you may suffer resulting from making use of this content.

Our users say:
Posted by: E | 2008/10/16

Hi Lindsay,

best exercises for legs and buttocks would be some resistance training: Lunges, Squats, deadlifts, calve raises with dumbbells or Barbell 3 to 4 sets of 12 - 15 reps twice a week, which a person can do at home,
at gym Legpress machine, leg extensions, abductor and adductor all good for overall toning of legs and buttocks.
also include some cardio 3 times per week 45 - 60 minutes cycling, katabox, step, body-con all good workouts

start off with weights that are' nt too light, so that you will get a good workout and increase intensity after awhile.

stick to a healthy, balanced diet with lots of veggies and salads, 2 portions of fruit per day,wholegrain foods, eat lean meat, fish and chicken and choose lowfat or fatfree dairyproducts, no colddrinks, limit to one 500ml sugar free drink per day, drink alot of water and limit coffee intake. Eat healthy fats with Lunch and dinner such as 1/4 avo or 1 tblsp cashew nuts or 6 whole almond nuts, 10 olives or 1tsp olive oil on salads or 2tblsp lowfat mayo on salad.
have a good high fibre bran for breakfast and have two small snacks between your 3 meals,

Reply to E

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