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You've probably noticed that when you gain weight, your butt gets bigger. The reverse is also true. Because your butt is partially made up of fat, it will get smaller when you lose total body fat. Doing the right type of cardio and strength training can help you lose weight while maintaining your curves in all the right places.   Understand Weight Loss and Your Body Type You can't spot reduce, so you can't target particular areas of your body for weight loss. As you shed pounds, they'll come from all over your body, including your butt. Your body type plays a role in how much fat you lose from your rear. If you're pear-shaped, meaning you tend to store fat around your hips and butt, you'll likely see less of a reduction in size. If you have more of an apple shape, easily putting on fat around the midsection with a naturally small behind, you'll have to work a bit harder to preserve your curves.   Do High-Intensity Cardio Cardio is cardio, right? Wrong. When it comes to losing fat and preserving your curves, not all cardio is created equal. Jumping on the treadmill for an hour a day will definitely burn calories, but it may also give you pancake butt, and that is not the look you're going for. Doing a lot of cardio can also make it harder to build muscle. And you're going to want to build muscle to replace some of the fat you're going to lose from your butt. A better option is shorter, higher-intensity workouts, such as sprints, stair climbing, spinning and cardio kickboxing. Not only are these types of workouts more effective for fat loss than steady state cardio, it's also better at banishing abdominal fat, according to study results published in Medicine and Science in Sports and Exercise in 2009. You can also see these results in real-world athletes. Just look at a sprinter's body compared to a marathon runner's body. Sprinters need powerful thighs and glutes (the butt muscles) to execute high speeds over short distances. Long-distance runners need light and lean bodies (read: no butt) to carry them for miles. So, save time and save your bum by working out intensely for 20 to 30 minutes a session. It's a win-win.   Build Muscle Muscle takes up less space than fat, but it still takes up space. You can replace some of the lost volume in your rear as you lose weight by building your glute muscles. Plus, muscle is firmer than fat, so your new butt will have a more lifted, perkier appearance. Muscle is also more metabolically active than fat; having more muscle will make it easier for you to shed fat and keep it off. As part of a total-body strength training program, work your glutes two to three times a week. The best exercises to target the glutes include squats, lunges, quadruped hip extensions, hip thrusts, step-ups and cable kickbacks. Do three to five sets of eight to 12 reps of each exercise. Lift a heavy enough weight that your glutes and thighs feel very fatigued at the end of the last couple sets. Gradually add more weight as you get stronger to continue making muscle gains.

Do you want to shed down extra calories from your body? Then, you need to start jumping on trampoline along with your kids. This is the best and cost-effective way to lose weight. More importantly, you can exercise on a trampoline with having to leave your home. Calories Burned Using a Trampoline This exercise keeps you energetic and joyful all day long without getting fatigue soon. By bouncing on the trampoline for 10 minutes, you can burn around 45 calories. When you bounce on the trampoline for 30 minutes, you can burn around 134 calories. By bouncing for an hour you can lose around 267 calories. In addition, when you do bouncing on this play item for 2 hours, you can lose around 534 calories and when you bounce for 3 hours you can lose 801 calories. The calories you are going to burn depending on your weight and how long you bounce. Also, the calories you lose depending on the intensity with which you bounce on the trampoline. Bouncing on this trampoline for 10 minutes is equivalent to an hour walk. Doing this exercise will let you lose calories and at the same time strengthen your body. This is considered to be the natural and fun way to burn extra calories from the body without hitting a gym or following any diet regime. Exercise on a Trampoline Many youngsters, working women, and engineers prefer bouncing on a trampoline to lose weight. This is the most effective exercise that lets you curtail extra pounds from the body, tone muscles and give equivalent fun that you get by jogging. Trampoline is the fun and exciting way to burn calories and gain a slim and svelte body in a short span. Many people strictly start to do rigorous workouts and get bored after doing it for a couple of days. Also, you would need to travel to the gym to lift weights and other exercises. Driving back and forth consumes time and can be tiring after a long day at work. Few people will buy weight loss DVD to carry out the exercises right at their place. However, doing all these can become boring. Have you considered losing calories by using a rebounder? Yes, of course. They are great for helping you get into shape but not as fun of some of the bigger trampolines that can be seen here. More importantly, they can help kids keep their weight under control without getting prone to obesity. Kids bouncing on the trampoline can lose weight while promoting sound health. In fact, kids are losing more calories by jumping on the trampoline over hitting the gym and running around the yard. Undeniably, this gives ample fun to the kids besides improving their fitness level. People get bored of doing the same fitness exercises every day. They always want to do something unique that excites them. People while doing the gym or jogging will listen to their favorite songs to keep them entertained as long as they do these boring exercises. When you bounce on a trampoline, it gives you a great feeling and can help you fight boredom every day. In fact, bouncing will produce endorphin’s that make you feel happy throughout the bouncing period. When you bounce and fall back on the mat, it makes you feel like reminiscing about your childhood days.