wikiHow Weekly Exercise Plan to Shrink Glutes Day 1: Warm up: 5 minutes of cardio (jogging in place, jumping jacks, etc.) Squats: 3 sets of 12 reps Lunges: 3 sets of 12 reps each leg Glute bridges: 3 sets of 12 reps Donkey kicks: 3 sets of 12 reps each leg Cool down: 5 minutes of stretching (quads, hamstrings, glutes) Day 2: Warm up: 5 minutes of cardio Deadlifts: 3 sets of 12 reps Bulgarian split squats: 3 sets of 12 reps each leg Hip thrusts: 3 sets of 12 reps Fire hydrants: 3 sets of 12 reps each leg Cool down: 5 minutes of stretching Day 3: Rest day Day 4: Warm up: 5 minutes of cardio Squat jumps: 3 sets of 12 reps Curtsy lunges: 3 sets of 12 reps each leg Single leg deadlifts: 3 sets of 12 reps each leg Cable kickbacks: 3 sets of 12 reps each leg Cool down: 5 minutes of stretching Day 5: Warm up: 5 minutes of cardio Step-ups: 3 sets of 12 reps each leg Romanian deadlifts: 3 sets of 12 reps Hip abductor machine: 3 sets of 12 reps Glute kickbacks on the cable machine: 3 sets of 12 reps each leg Cool down: 5 minutes of stretching Day 6: Rest day Day 7: Rest day Note: This 1-week exercise plan focuses on exercises that target the glutes and can help reduce body fat in that area. It's important to combine targeted exercises with regular cardiovascular exercise, such as running, biking, or swimming, to burn overall body fat. It's also important to consult with a certified personal trainer or healthcare professional before starting any new exercise program, especially if you have any medical conditions or injuries. Page