Achieving a flat, toned stomach requires dedication and patience. If you want to lose fat from your stomach and get a bigger butt, it might not be so easy. It is not possible to spot reduce. However, it is possible to concentrate more on a specific area whilst exercising. You can tone and tighten the abs with a combination of cardiovascular exercise, toning exercises and a healthy diet. You can firm and lift your butt by performing various exercises that target the muscles in the butt area.
- Skill level:
Things you need
- Pull-up bar
- Stability Ball
Perform cardiovascular workouts to help strengthen your buttocks muscles and burn fat. Burning fat will help in reducing your waistline. Using the treadmill, climbing stairs and using the elliptical are great cardiovascular exercises to perform. Always warm up your muscles by stretching, walking or jogging slowly for five minutes, before beginning your workout.
Do compound exercises--such as squats--using weights. Squats are excellent for building the butt muscles. You don't have to perform them with weights, although they are more effective with weights than without. Using dumbbells or a barbell, stand with your feet hip width apart. Pull your stomach muscles in. Hold the dumbbells or barbell on your shoulders; grip firmly. Bend your knees. Imagine you are going to sit down. Squeeze your buttocks muscles and come back up. Do three sets of 10 repetitions.
Eat plenty of protein-rich food, to help your body burn fat faster and aid in the recovery of your muscles. Eat plenty of low-fat protein sources, such as beans and low-fat tofu.
Do knee lifts, for the lower stomach. Use a pull-up bar, raise your arms and grip the bar. Allow your legs to extend towards the floor. Bring your knees up toward your chest; bring your knees back down. Do this 20 times.
Work your obliques, which are the love handles. Lie on the floor; stretch your arms out to the side. Raise your knees; lift your legs off the floor. With your feet together and your knees bent, make sure your upper body does not move. Move your legs to the right. Without touching the floor, move them to the centre, then to the left. Do 15 repetitions on both sides. Remember to hold your stomach muscles in and breathe slowly.
Do stability ball sit-ups. Sit on the ball, bring yourself forward so you are on your back. Keep your feet firmly planted on the floor, and your knees bent. Keep your stomach muscles tensed. Put your hands by your ears or on your temples. Bring your shoulders up slightly, tighten your abdominal muscles and bring your shoulders back down. Do 20 repetitions.
Eat a low-calorie diet. Consume plenty of fresh fruits and vegetables. Drink plenty of water; drink eight to 10 glasses of water a day. Keeping your body hydrated increases your metabolism by up to three per cent.
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