Getting a flat stomach is an achievement in itself; but when you want to also get a bigger butt, it becomes trickier. To change the shape of a body part, change your eating habits and perform key exercises. Focus on the glutes, which are in the butt; the rectus abdominis, which is in the stomach; and the obliques, which are on the sides of the stomach.
Building the Butt
Step 1
Reduce your caloric intake. To flatten your stomach while increasing the size of your butt, avoid calorie-restricted diets. Find out your daily average intake and reduce it by 250 calories. To get your daily average intake, track all of your calories for five days, add the totals together and divide them by five. Include both liquid and food calories. Utilize an online resource like The Daily Plate for assistance. Eat foods that are nutrient-dense, including fruits, vegetables, lean meats, whole grains, beans, low-fat dairy products and fish.
Step 2
Perform cardio that causes you to work your butt. According to womenshealthmag, treadmill walking and jogging, elliptical training and stair climbing all cause a high percentage of glute muscle activity. Do 30 minutes of cardio and work out three days a week on alternating days.
Step 3
Place a dumbbell vertically on the floor and straddle it to do sumo squats. Turn your toes out 45 degrees and stand with your feet wider than shoulder-width apart. Keep your core tight and your back straight as you bend down and grab the underside of one weighted end of the dumbbell. Stand straight and squeeze your glutes forcefully. Lower yourself down until your thighs are parallel the floor. Repeat this exercise for 10 to 12 repetitions.
Step 4
Grab a set of dumbbells to do stiff-leg deadlifts. Stand with your feet shoulder-width apart and hold the dumbbells in front of your thighs with your palms facing you. Bend forward and lower the weights toward the floor as you push your butt backward. Stand back up and squeeze your glutes forcefully for a full second. Repeat this for 10 to 12 repetitions.
Step 5
Use a stability ball to do prone leg lifts. This exercise works your butt while forcing you to work your abs. Place your hands shoulder-width apart on the floor and place your lower shins together on top of the ball. Lift your hips to form a straight line from your shoulders to your heels and keep your arms straight. Hold this position as you lift your left leg in the air. Squeeze your glutes forcefully for a full second, lower your leg back down and repeat with your right leg. Alternate back and forth until you've done 10 to 12 reps with each leg.
Abdominal Toning
Step 1
Grab a pull-up bar with an overhand, shoulder-width grip to do knee raises for your lower abs. Let your legs hang straight down and keep your upper body still as you tuck your knees into your chest. Lower your legs all the way down slowly and repeat the exercise 15 to 20 times.
Step 2
Lie on your back to do windshield wipers for your obliques. Extend your arms out to your sides and lift your legs so your feet parallel the ceiling. Keep your upper body still as you lower your legs back and forth to your right and left sides in a steady motion. Move as far as possible in each direction and do 12 to 15 reps on each side.
Step 3
Perform stability ball sit-ups. Lie on your back on the ball with your head and shoulders slightly elevated, your knees bent and your feet flat on the floor. Place your hands on the sides of your head and move your torso forward. Squeeze your abs forcefully for a full second, lower yourself back down and repeat for 15 to 20 repetitions.
Tips and Warnings
- Perform three to four sets of your butt and ab exercises and work out three days a week on the alternating days of your cardio.
Things You'll Need
- Dumbbells
- Pull-up bar
- Stability ball
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