If you’re looking to decrease your butt size, you may target overall fat loss through a combination of a healthy diet and regular cardiovascular exercise, such as running.
In this way, the portion of fat stored in the buttocks area will decrease, which will lead to a smaller butt. In addition, incorporating exercises that are focused on building lean muscle mass, such as squats and lunges, can help reduce excess fat and tone the gluteal muscles.
Your genetics play a significant role in determining where your body stores fat and spot reduction is not possible (6). Therefore, it’s important to maintain a balanced and healthy lifestyle to achieve overall fat loss (28).