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Health Tips for a Flat Stomach & Bigger Butt

author image Marnie Kunz
Marnie Kunz has been an award-winning writer covering fitness, pets, lifestyle, entertainment and health since 2003. Her articles have been published in "The Atlanta Journal-Constitution," "Alive," "The Marietta Daily Journal" and other publications. Kunz holds a Bachelor of Arts in creative writing from Knox College and is a Road Runners Club of America-certified running coach and a certified pole dance instructor.
Health Tips for a Flat Stomach & Bigger Butt
Do cardio and resistance training for a flat stomach and bigger butt. Photo Credit Dirima/iStock/Getty Images


If you want to tone up and flatten your stomach but still have curves in some places like your butt, you can target different areas of your body with specific exercises as well as practice healthy lifestyle habits. Follow some basic health tips for a flat stomach and bigger butt and you’ll be reveling at your reflection in the mirror within a matter of weeks.

Cardio Exercise Recommendations

If you want to get a flat stomach, you can’t simply do sit-ups or crunches, as these exercises will make your stomach muscles stronger and perhaps bigger but won’t get rid of fat. The fastest, healthiest way to get rid of fat is to burn calories by doing cardiovascular exercise for 45 minutes five times a week. Cardio workouts work major muscle groups and will help tone your butt as well. The American Heart Association recommends that American adults do at least 30 minutes of exercise five times a week to maintain their level of health.

Burn Calories with Aerobics

If you want to lose fat, you have to do more than maintenance exercise. After getting a clean bill of health from your doctor, pick an aerobic activity that burns a high amount of calories, such as running or swimming. If you need to, alternate running and walking until you can build up to 45 minutes of running. Running burns about 100 calories per mile, so in 45 minutes you could burn anywhere from 400 to 500 calories.


To get a bigger butt with a round shape, do squats. Squats are strengthening exercises that use the major muscle groups in your legs such as glutes, calves, quads and hamstrings. To perform a squat, hold dumbbells at your sides and stand with your feet shoulder-width apart. Then slowly squat down until your thighs are parallel with the floor, raising your arms out to shoulder length, holding the weights. Lower your arms while straightening back up to a standing position. Do three sets of 12 squats at least three times a week for the best results.


Eat a nutritious, low-fat diet to get more toned and fit. If you want to get flatter abs, do not drink alcohol, as it contains empty calories that can lead to a “beer gut,” which is the antithesis of a flat stomach. Also, be sure to drink at least eight glasses of water a day, plus a glass for every mile that you run or every 10 minutes of cardio exercise that you do. Water will keep you feeling fuller and also help flush fat and toxins out of your system. Eliminate processed foods, fast foods and high-fructose corn syrup from your diet, as they can easily pack on pounds and prevent you from getting the toned look you desire. Incorporate low-fat protein and dairy sources of food into your daily diet, as well as fresh fruits and vegetables and whole grains to achieve a toned, healthy look.

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