The worst way to get a firm and toned butt is to do "butt exercises". I'm talking lunges, kickbacks, all those various leg pressing machines, etc. I know this sounds counterintuitive, but working the glutes directly is not the key to getting a firm butt. This is the number one mistake I see women in a gym make. They perform tons of various exercises which target the glutes directly, but with very poor results.

You Need to Burn Fat Off of Your Rear End, to Make it Toned

Let me set the record straight...you can't "spot train" fat off of a body part. What I mean by this is that if you have an area of the body that is flabby, working it directly will not burn fat off of that body part. In every gym that I have ever been in I typically see men performing set after set of ab exercises and women performing endless sets of glute and leg exercises. This does very little in the way of seeing tone in those muscle groups. The best way to burn fat off of your body is to perform cardio exercise while eating less calories than what you burn each day.

The Most Effective Way to Burn Fat Off of Your Butt Quickly

There are two types of cardio exercises that are effective in burning body fat. The first type of cardio involves exercising at a steady pace and trying to train at around 70% of your maximum heart rate. This usually involves walking on a treadmill or Stairmaster for 30 minutes. This is the most common type of cardio performed. The second type of cardio involves alternating intense efforts with moderate efforts. This is called interval training. Interval training has been proven more effective at burning stubborn body fat better than moderate steady cardio.

A Simple Interval Cardio Workout That Will Tone and Firm Your Butt

So here is an effective cardio workout that will melt fat off your butt faster than traditional cardio.

1) Walk on a treadmill for 5 minutes to warm up

2) Run or jog for one minute

3) Walk for one minute

4) Repeat one minute of jogging followed by one minute of walking for 30 minutes

5) Feel free to use an exercise bike or elliptical trainer instead.

Tips: Try to speed up the treadmill a bit each time you hit the running section. The final one minute run should be pretty hard to complete. At the end of the workout your skin should be hot and you should be short of breath. This will increase the HGH in your bloodstream, which is the key to burning stubborn body fat like crazy. If you have only done steady cardio in the past, you are going to be very pleased with the results you get with interval training. You will blow past any fat loss sticking points.

Focus on Fat Burning to Get the Firm and Toned Butt You Always Wanted!