Dear DM,
To be honest, my body is pretty ok, but I’m suffering around the butt area and was just wondering what is the most effective form of cardio to get rid of it? Any suggestions? Thanks in advance.
Gym Goddess
Heyho Gym Goddess!
Firstly, I totally admire you for saying that your body is ‘ok’ - cos in my opinion, very rarely are women today satisfied with their own physiques!
Secondly, understand that most women gain weight and store bodyfat easily in their hips, thighs and butt. Which is also why there’s no surprise you almost always see the women hogging the machines that target these areas at the gym (the next time you step into your gym.. just see for yourself). So it’s no surprise to me also, that you, just like most other women, ask this question again and again.
Okay, on to the issue now. Firstly, know that it’s not possible to spot reduce any ‘problem’ areas in your body. Spot-reducing has always been, and always will be a myth! See my previous writeup on the myth of Spot Reducing HERE.
Those silly ads you see on late night television with those Ab & Butt machines from the future all make it seem as if you CAN spot reduce (plus, they also don’t tell you that those people with spectacular physiques on their machines are mostly professional Fitness Models, and DID NOT GET THAT WAY spending all their time on a funky machine that can be folded and tucked away underneath your bed!).
Then again.. you could cardio from now to doomsday and maybe lose it in all the other places BUT your butt. You can’t target a certain part of your body to lose weight, but only target tone/weight train your muscles. However, adding in some lower body exercises with weights would enhance and do more to ‘firm up’ that area with some muscle, rather than relying on the stepper or eliptical machines alone. For the butt, you could shift your weight training focus to:
1. Squats
2. Lunges
3. Hip Extensions
4. Biking (A stationary bike)
The bottom line, in order for you to look good from behind - is that you need to do weight train those areas AND engage in any type of cardio. For accelerated weightloss, I’d suggest a minimum of 4 cardio sessions per week, and every session needs to be a MINIMUM of 40 minutes, at one go. (I’ve got a friend who broke up his cardio sessions into shorter 15-minute sessions and wondered why he wasnt reaping the full benefits of cardio). Also, don’t forget to cut down your food intake a little, and be wary of what you put into your mouth.
On a more personal note, my current favourite machine for Cardio training is the Cardio Wave. Fitness First in Malaysia has a few of these in their gyms - and I think they’re awesome.
Hope my advice helps. Just remember…
A ‘wellrounded’ exercise routine will give you a ‘wellrounded’ posterior.
Your friend and coach,
DM
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{ 17 comments… read them below or add one }
DM, I have a different view to offer on item 4 in your list of recommendations.
In order to reduce mass in an area such as the posterior, one’s cardio program should not involve any form of sit-down routines. Hence the treadmill or stepper may be a more effective choice for Gym Goddess.
There is also another not-so-common tip for preventing buildup of mass in the posterior: One should not sit down immediately after cardio or any form of cardio-type exertions (dancing, etc.).
This is because the body’s circulation steps up a couple of notches during cardio activities, in an attempt to distribute nutrients to the parts of the body that are being exerted at the same pace. It takes a while for the body’s circulation to adjust its flow rate after cardio activities. To sit down immediately after will constrict blood flow through the posterior, creating a bottleneck that results in nutrients being carried in the bloodstream getting stuck in that region. Hence an increase in mass over time, in one particular part of the body.
I would recommend that people stay on their feet after cardio activities. The more intense your cardio session was, the longer you should wait before sitting down. Some stretching exercises will help the body’s circulation to adjust its flow rate.
hi perhaps this is a cellulite problem? which requires a different approach(what approach I do not know coz guys do not have such issues thus did no research) Perhaps a medical approach. OR it could be genetic, look at JLO :) until we can see a snapshot of your actual *dit* and verify if it is a cellulite issue (ok kidding!) I’m afraid this could be a futile diagnostic… I hope I don’t sound neg here, but it’s better to have the correct diagnostic, than getting all sorts of wrong solutions which could be detrimental to you, physically AND mentally.
tigerjoe: Yes.. yours is a different view indeed. I was looking at the issue more from an angle of cardio for overall weightloss (any cardio is better than no cardio), and especially since spot-reducing is only a myth. As for your tip on not sitting down due to the distribution of nutrients throughout your body.. hmm.. i’d expect the human body to be smart enough to adapt to such situations dont you think? Nevertheless, it’s something to think about. If you’ve some sources I could read up on this.. let me know? Thanks.
steveneleven: Yeah, genetics do play a role, I dont deny that… but if its bodyfat.. it CAN be reduced..
:D finally smth abt e derriere.. which i personally find that it is e most attractive part of a woman.. perkily shaped, not too round but jus firm enough that u just want to grab or caress it..
anyway, i do agree that lunges, squats etc really helps with shaping up e posterior.. but what i find that really helps me, is the treadmill, on incline of 15 or in percentages, i think it’s 45 degrees? 50? and brisk walking.. every step that one takes, one must squeeze e gluteal muscles.. and also suck in ur stomach so to work e abdominals too.. i find that this helps. and don’t worry abt ppl behind u noticing that u’re walking funny.. they’ll be too busy doing their own workouts!
steveneleven: i have a friend who believed that her butt was due to her genetic makeup (she’s punjab-indian i think), but she was very disciplined with her workout and followed religiously.. n wa lah! her butt size has reduced, and she looks va-va-voom in her new kick ass (pls dun mind e pun) jeans..
DM: thanks for bringing up dis particular issue! appreciate it
tigerjoe: is that why some ppl believe that one shouldn’t sit or lounge ard after a heavy meal? :P
suN: I’ll be sure to lookout for a woman who walks uniquely on the treadmill with a 45 degree incline. :)
hi DM,
do u know what i should do to reduce the size of my “arms”? by that i mean, arms only…(without affecting other areas of my body)…i do weights, but it only tones my arms, size doesn’t change much…the flesh is still there… ~~~
thanks…
Mei: ….Do more repetitions for ur arms workout…train ur musle endurance which is normally 20-30reps of 50-70% of ur 1RM(which is how eavy u can carry for 1 repetition?devide that number by ten and multiple by 6 for 60%…my version of easy calculation). try 3-5 sets would do the trick with 30 sec rest in between sets. if ur a beginner..2-3 set wud be enough.. thats what i think laa….any other ideas DM?
DM i got a question for u… how do u train ur Serratus Anterior muscles?..what exercise is most effective for it?..Cheers Bro..
thanks healthfreak !!! will try it this very evening !!! :P
pleasure to help….
DM must be busy..:) will wait..
hi mei, what u have is the chicken wings syndrome, if left untreated it will release a kinda bodily chemicals and pheromones which attracts really really bad-shaped hairy men. Kidding. What u need is cardio. Continue to do the arm. By the time u burn off all that fat thru cardio, your arm muscles shall reveal itself. Your arm consist of biceps and triceps, so dun just do bicep curls, do triceps too which actually makes up a bigger part of your upper arms.
hi stevenelven,
how do i do cardio for just the arms? cos other parts of my body r fine…don wanna get any thinner… :P
i m doing what healthfreak has adviced…lighter weights repetitions for biceps as well as triceps…however, should it be in singles/2:2/1:3/3:1 ??? n how heavy should i carry?
thanks…
WOW! all those are very good specific question. But generally u still need to do cardio, and weight resistance. Perhaps this link will give u much info: http://www.bodybuilding.com/fun/bbinfo.php?page=Arms Just rememebr to look into your diet too. remember it takes time, patience.
Mei: I’ve answered you in my latest writeup today, HERE.
mei: let me know in 4 weeks time ya wat result ur gettin!train smart!
dm:still waiting bro for an answer..kinda hoping to listen to ur thought..
mei: how heavy should u carry?..increase ur weight when u can do more then 25 reps n 4 sets with ease at a particular weight.. remember..rest between sets shouldnt be more then 30-45 sec max!
i am still of e humble opinion that a nicely shaped butt kicks ass (pun not intended) compared to nice boobs :D hi-5 anyone who agrees w me :) i know DM does hehehehe
do u know what i should do to reduce the size of my “arms� by that i mean, arms only…(without affecting other areas of my body)…
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