-Replace the junk food with clean food. Foods high in fat, sugar and sodium need to disappear from your diet. This includes ice cream, french fries, burgers, pizza, hot wings, chips, cookies, cupcakes and milk shakes. Eat nothing but clean foods such as fruits, vegetables, seeds, nuts, lean beef, chicken, turkey, fish, beans and whole grains.
-Create a caloric deficit. To lose weight, you need to burn more than you consume. When you want to lose weight, but still build a specific area of your body, you need to cut back on the calories, but not by a lot. Reduce your intake by 250 calories a day.
-Do cardio training. Cardiovascular exercise will crank up your heart rate, it will make you sweat, and it will cause you to burn calories and lose weight. To keep your butt intact, do cardio exercises that involve a lot of butt exertion. Examples of these are stair climbing, spinning and hill running. Perform cardio for 30 to 45 minutes three times a week on alternating days.
-Step up on a bench. Step-ups are an exercise that targets your butt and thighs. To do these, stand in front of a workout bench with two dumbbells in your hands hanging down by your sides. Place your right foot on the bench and your left foot on the floor. Step up on your right foot, and let your left leg trail behind you for balance. Lower back down on to your left foot, repeat 10 to 12 times and switch sides. Use the heaviest weights you can and do three to four sets.
-Squat and extend your leg. Squats are a multi-joint routine that not only hits your glutes, but all of your leg muscles get worked as well. To do squats with leg extensions, hold dumbbells in your hands and stand with your feet about shoulder width apart. Squat down until your thighs are parallel to the floor. Come back up, and when you do, extend your right leg out to your side. Bring it back down and immediately squat again. When you come up, extend your left leg out to the side. Alternate back and forth five to six times for each leg. That would equal 10 to 12 squats.Do three to four sets.
-Do alternating lunges. Lunges heavily work the butt and hamstrings, which are located on the back of the upper legs. To do these, hold dumbbells at your sides with your palms facing in. Take a step forward and bend your knee 90 degrees when your foot touches the floor. While you do this, bend your back knee so it is almost touching the ground. Step back up, bring your feet back together, step forward with the other foot and repeat. Do 10 to 12 reps for three to four sets. You can also do lunges in a walking format.
-Put your plan into motion. Do your butt exercises in the order they appear three times a week and alternate days with cardio work.