How to Lose Weight Around the Waist & Keep Your Hips & Butt

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The commonly desired “v-shape” form of the male body and “hourglass” figure of the female body have one thing in common: a slim waist above a thicker hips and butt. Unfortunately, there is no way to lose fat only around your waist: spot reduction is a myth. However, it is possible keep your butt and hips through the fat-loss process by engaging in weight training that builds muscle in the butt and hips.


To lose the fat around your waist, engage in consistent aerobic sessions. A cardiovascular exercise requires you to participate in an activity that raises your heartbeat to around 65 percent of its maximum rate. This can be done through the use of gym machines, such as the elliptical and rowing machine; through attending cardio classes, such as dance and step aerobics; or through basic outdoor exercises, such as running and cycling. Engage in at least 30 minutes of aerobic exercise at least three times per week.

Weight Training

While you are losing weight, some of the mass of your hips and butt will vanish. You can keep your hips and buttocks through this process by replacing that lost mass in the form of muscle. Adding weight training exercises that work the hips and buttocks will stimulate muscle growth in this region. Hit the gym to use free weights and machines in working out these muscle areas. Schedule at least two days of weight training per week with days off in between. On these weight training days, perform two to three exercises that target the hips and two to three exercises that target the butt.

Hips and Buttocks exercises

Your hips and butt exercises should be performed in three sets of 10 reps each. Take three-minute rests between sets. Exercises that target the hips include hip abductions, cable push-pulls and leg raises. Exercises that target the butt include squats, lunges and hyperextensions. Invest in a personal trainer if you need assistance with these weight training exercises.


Nutrition is important in both losing weight and gaining muscle. To reach your goal, reduce your overall caloric intake. The best foods to cut are sugar, simple carbohydrates and unhealthy fats; replace these with lean proteins, as for muscle growth protein is necessary. Examples of lean proteins are tofu, chicken breasts and turkey.