Flat abs and a firm butt are often used as a measure of peak fitness and as such they are often the two areas that people seem to want to improve the most. While cardiovascular exercise will help you to burn off the fat that sits on top of your muscles, you'll need to do strength training moves that specifically target your trouble spots in order to tone, tighten and sculpt.
Step Ups with Knee Raise
The step-ups with knee raise exercise will firm both your abs and glutes, along with your hip flexors, hamstrings and quadriceps, according to Women's Health magazine. Use a step-bench or regular workout bench that is at least 12 inches high; the higher the bench the more challenging the exercise. Place your left foot on the bench and push through your foot to step up onto the bench. In a continuous movement, while balancing on your left leg, bring your right leg through to a knee raise, to the point where your thigh is parallel to the floor. Reverse the motion by lowering your right foot back to the floor, followed by the left. Repeat the exercise on your other side, stepping up on the bench with your right leg. One full round with both legs equals one repetition. Complete a total of 10 repetitions.
Walk the Plank And Rotate
Plank exercises are effective at toning your abs; your core is used to hold you steady in this move, and therefore your upper and lower abdominal muscles will be strengthened. Start this pose in plank position, which is the same as the top of a push-up position where you are balanced on your hands and toes. Keep your abs engaged and your body in one straight line while you rotate your entire body to the left, so that your upper body is balanced on your left arm and your body is now facing the side wall rather than the floor. Raise your right arm towards the ceiling. Hold for one to three breaths. Return to plank position and rotate to the right to repeat on the other side for one repetition. Complete a total of 10 repetitions.
Squat with Ball
Squats require effort from both your glutes and your core. Using a stability ball against a wall will help you to better target the muscles in your glutes and thighs through a more controlled movement. Fitness magazine instructs you to lean your lower back against a stability ball, which is placed against a sturdy wall. Keep your feet hip-width apart and toes pointed forward. Lower down into a squat by bending your knees, making sure that your knees do not go past your toes. When your thighs are parallel to the floor, push through your feet to return to starting position. Complete three sets of 12 repetitions.
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