Although there’s no way to spot-reduce your waistline, you can slim this area of the body by reducing your fat percentage. To reduce body fat, you must create a caloric deficit. Exercise can help promote this deficit. But if you’re looking to slim the waist at the same time as you tone the buttocks, certain activities appear to be more beneficial than others.
Walking is one of the easier activities that can help to slim the waistline while toning the buttocks. When you walk, you cause the body to expend more energy. The more energy you expend, the more calories you burn, forcing the body to turn to fat stores for fuel. This promotes weight loss, helping to shed belly fat. At the same time, the stride in a walk causes the hip to fully extend, which targets the bottom portion of your glutes, according to Joanna Hall, a fitness and exercise expert. This strengthens and tones these muscles, lifting the buttocks and providing a shapelier derriere.
Biking can also help you shed belly fat at the same time as it tones the buttocks. Like walking, biking causes the body to expend energy and burn calories. This can help generate the caloric deficit needed to lose weight. As you’re burning calories, you’re also experiencing resistance, which can help strengthen and tone muscles. While the primary muscles used for cycling are the quadriceps and hamstrings in the upper legs, you’re engaging the gluteal muscles as you push down into the cadence, which can help improve the appearance of the buttocks.
Besides walking and biking, you can lose weight and tone the butt with swimming. As with almost any athletic pursuit, swimming expends energy and burns calories, helping shrink your midsection. The kicking used for propulsion engages the hip extensor muscles, which provides a workout for the glutes. This can help strengthen and tone the buttocks.
You can also tone the buttocks at the same time as you burn calories by hitting a stair climber. Unlike the other activities, stair climbers typically track calories burned, helping you to gage the intensity and duration needed to lose weight. While burning calories, you’re working the thighs and gluteal muscles, which can strengthen and tone these two areas of the body.
Read more at Livestrong
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