The booty is an area of the body that also goes by the name "butt." If you are looking to get a flat stomach and keep your booty intact, this can be accomplished by following a few key steps. Dietary adjustments will have to be made and exercise will have to be factored in to help lose weight in your stomach. But being that you want to keep the booty, you are also going to have to do specific exercises to target this area.
Step 1
Be conscious of what you are eating. Foods that are high in fat and empty calories need to go if you want a flat stomach and booty. Examples of these are deep fried foods, whole-fat dairy products, fast food, commercial baked goods, processed meats and refined white flour products. Have your diet consist of fruits, vegetables, lean meats, fish, low-fat dairy, whole grains and beans.
Step 2
Cut back on your liquid calories as they can prevent you from getting a flat stomach. Calories are still calories no matter where they come from. Eliminate all the beverages in your diet that are high in calories like soda, alcohol, sweetened teas, milk shakes and flavored coffee drinks. Drink water instead as it has zero calories and it can keep you hydrated. The Institute of Medicine recommends that women get approximately 2.7 total liters of water a day.
Step 3
Reduce your total calories. To lose a pound of weight, you need to reduce your intake by 3500 calories. If you wanted to lose a pound of weight in a week, you can reduce your daily total by 500 calories. Being that you want to get a flat stomach with a booty, only cut your intake down by 250 calories.
Step 4
Perform squats. Squats are a multi-joint exercise that work the butt, thighs and hips. To do these, stand with your feet about shoulder-width apart and hold heavy dumbells in your hands with your palms facing your body. Bend your knees until your thighs are parallel to the floor and stand back up. Do 10 to 12 reps and three to four sets. Make sure your knees do not go past your ankles.
Step 5
Step up on to a chair. Step-ups are a leg exercise that puts emphasis on the butt. To do these, place your right foot on the chair and your left foot on the floor so you are in a staggered stance. Press your weight into your right foot and lift yourself into the air. When you do this, bring your left knee up toward your chest. Lower your leg back down and repeat for 10 to 12 reps. Switch legs and do three to four sets per side. Hold heavy dumbells in your hands for added resistance.
Step 6
Do alternating lunges. Lunges are another multi-joint leg exercise that puts a lot of emphasis on the butt. Hold on to dumbells and take a step forward with your right foot. When you touch the ground, bend your knee 90 degrees and bend your back knee so it is just above the ground. Step back up, bring your feet back together and step forward with your left foot. Repeat the same alternating sequence 10 to 12 times and do three to four sets.
Step 7
Perform cardio three times a week on alternating days. Cardio is important for burning calories, which can lead to a flat stomach. To make it more intense and to put more emphasis on your booty, perform vertical type training like running up hills and stair climbing. Start with a 5 to 10 minute warm-up and exercise for 30 to 45 minutes. Finish with a light cool-down for 5 to 10 minutes.
Tips and Warnings
- To get a flat stomach, ab exercises are not going to make it happen. They are just going to strengthen the muscles that are hidden underneath fat. But if you want to do ab exercises, do them at the end of your cardio routines. Examples are leg lifts, side crunches, bicycle maneuvers and traditional crunches.
Things You'll Need
- Dumbells
- Chair
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