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How to lose weight on the bum? 5 tips for a toned and tight peach

In this article, I’m going to go over some of the key reasons you might be putting on weight on your bum, how to lose bum fat, and how to get your derriere as toned and tight as possible. 

how to lose weight on the bum

If you’re currently on a weight loss regime or simply want your jeans to fit bitter, you might be wondering how to lose weight on the bum. While full booties have dominated current body trends for the past number of years, you might be feeling insecure if you’ve started to put on unwanted weight, even if it’s in the bum area!

So how do you lose weight on the bum?

Put simply, there’s not much you can do to spot-reduce fat in a particular area of your body. That being said, you’re in luck if you only gain weight in the booty! Many women who gain weight all over their body are disappointed when they lose their boobs or bum – so if it’s just the bum you’re worried about, a simply

Can I reduce my bum size?

When it comes to reducing your bum size, there’s not much you can do if you’re dealing with excess weight (aka fat stores) in the buttocks. This is because unfortunately, there’s no way to spot-reduce fat without going down the surgery route. In fact, if we could spot reduce fat, plastic surgery wouldn’t exist!

However, if you’ve been lifting weights and going hard at the gym, you might have actually developed muscle in your bum, not fat! A common complaint many women have when they first start working out with weights is the feeling that their thighs and bum appear bigger than before they started exercising. This is completely normal, and occurs when you work your large muscles.

You can reduce your bum size if you perform exercises that are designed to lift, tone and shape the bum: namely barre, pilates and toning exercises. While those who wish to increase the size of their bum can do so by lifting heavy weights and performing a small number of repetitions, those who wish to decrease the size of their bum might be able to do so by lifting lighter weights (or none at all) and doing high numbers of repetitions of various lower body exercises.

What causes fat on bum?

All body shapes are different, with each of us more susceptible to weight gain in certain areas of our bodies than others. If you’re gaining weight in your bum area, it’s most likely due to the fact that you gain weight primarily in your lower body instead of your upper body and stomach area.

That being said, if you are noticing that your jeans are a bit tighter than usual, there might be some easy explanations. Foods that are high in sugar, fat and salt can all cause gainage – and not the good, muscle-y kind! If you’re normally slim but have started to gain weight in your bum (without exercising), it probably just means that you’re eating more than usual. Take a note of your calories for the day and see if you’re going over your RDA (recommended daily allowance) for your weight.

Are my workouts making my bum bigger?

It’s entirely possible! As I explained above, some women are confused when they first begin working out – you might notice that your thighs and bum appear bigger than normal. This is caused by the muscles breaking down when you work out; once the muscle fibers break, the muscle repairs itself, becoming stronger (and therefore larger!) than before.

The easiest way to determine if your workouts are making you gain weight is to jump on the scale. If you’re still the same weight, you’re probably losing fat and replacing it with muscle. If you’ve gained weight AND your clothes aren’t fitting properly, you might be putting on fat due to your diet or other lifestyle changes.

If you haven’t changed your diet, other influences (such as medication) can cause temporary weight gain. These include:

  • Taking reproductive birth control
  • Taking a new antidepressant
  • Hormonal changes
  • Thyroid problems
  • Lack of sleep
  • Switching to a more sedentary lifestyle

If your diet hasn’t changed but you’re still putting on weight, one of these above factors might be to blame. In any case, a few extra pounds on the bum is nothing to worry about, and nothing that a few gym sessions can’t fix.

Best Exercises to Tone the Bum

If you want to use exercise to make your bum smaller, there are a couple of things you can add into your exercise regime:


Pilates is known to help elongate the body – including the bum and lower body. Adding pilates into your workout routine is a great way to tone without building too much muscle. Pilates movements will also help lift your bum, and any calorie burn will help burn any excess fat.

That being said, Pilates is a low impact exercise made up of various mat work and other yoga-esque exercises, so you won’t be burning hundreds of calories per session. If your main concern is body fat, you’d be better off prioritising cardio.

Low weights, high repetitions

If you’re a fan of strength training but don’t want overdeveloped glutes, try switching from high weights and low repetitions to low weights (maximum 3lbs) and high numbers of repetitions. Instead of building the muscles, you’ll simply tone them, while also getting in some low-impact cardio while you’re at it.

Any form of cardio

If it’s just bum fat that you have to lose, the best way to get rid of it fast is by doing cardiovascular exercise. Cardio exercise can be anything that gets your heart rate going – running, HIIT training, dance, aerobics and cycling are all great for burning fat and toning the muscles.

You should only do cardio 3 times a week, especially if you opt for a high-intensity workout such as HIIT training or running. Combine cardio with a healthy diet and your bum fat will be burned off in no time!


I’m Chloe – a body confidence writer here at House of Peach! I help women to feel fabulous in the body they’re in and feel amazing in gym wear – regardless of their body shape and type. Unleash Your Peach.

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