Fat accumulation in the belly and butt is similar in the fact that both can cause frustration, but the two are different in severity. According to Samuel Klein, M.D., in an article on the Health Information website, "fat around the midsection is a strong risk factor for heart disease, type 2 diabetes, and even some types of cancers." To get rid of fat in both areas, you need to do muscle-building and fat-burning exercises simultaneously. Building muscle can help tone your belly and butt as the fat is being melted away.
Aerobic Exercise
Aerobic, or cardiovascular, exercise burns calories and reduces fat throughout your entire body. When it comes to your butt and belly, any form of aerobic exercise will suffice, provided you do it at a moderate to high intensity. Running, riding a stationary bike, swimming, rowing, stair stepping and inline skating are examples. Perform cardio three to four days a week for 45 to 60 minutes.
Wall Squats
Wall squats are done with a stability ball and target your butt. By using the ball, you are forced to contract your abs, which also takes pressure off your spine. To perform a wall squat, pinch the ball against the wall with your mid back, step forward slightly and place your feet shoulder-width apart. Slowly lower yourself down by bending your knees, and stop when your thighs parallel the floor. Return to the starting point and repeat 10 to 12 times.
Leg Lifts
Leg lifts target your lower belly and are performed from a face-up position on the floor. To start, place your hands at your sides and lift your legs up until your body forms a 90- degree angle. Slowly lower your legs until they are just above the ground and repeat for 15 to 20 reps. If you feel any stress on your lower back, place your hands under your butt.
Lunges
Lunges are butt exercises that can be done in motion or in place. To execute a lunge, step forward with your right foot and lower yourself down by bending your knees. Once your right thigh parallels the floor and your left knee is an inch above the floor, stand up and lunge forward with your left leg. Continue to alternate each lead leg until you've done 10 to 12 reps per side. When doing lunges, keep your core tight and your back straight.
Windshield Wipers
Windshield wipers work your obliques, which are the muscles found on the sides of your stomach. These will help you lose fat in your belly. To do them, lie face-up on the floor with your legs extended straight above you and your feet parallel to the ceiling. Your body should form a 90- degree angle at this point. Slowly lower your legs laterally to your right, then to your left in a continuous motion for 15 to 20 reps.
Lying Butt Raises
Lying butt raises can be done on a stability ball. To get into position, lie face-up on the floor with your heels resting on top of the ball and your arms at your sides. Once in position, press into the ball to lift your hips off the floor. Forcefully squeeze your glutes (muscles in your butt), lower yourself down and repeat 10 to 12 times. When doing these, maintain a slight bend in your knees.
V-Ups
A V-up works your upper and lower abs simultaneously. To complete one of these, lie face-up on the floor with your legs straight and your arms fully extended behind your head. In a controlled motion, lift your upper and lower body simultaneously, balance on your butt and try to touch your hands to your toes. After holding this position for a full second, slowly lower and repeat 15 to 20 times.
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