Though many people feel like their butt and stomach are magnets for fat, the reality is that losing weight in these areas isn't as difficult as it sounds. While you can't spot reduce fat, you can take many steps to reduce your total body fat percentage, such as a regular cardiovascular workouts and eating a sensible diet. In addition, targeted strength training moves will help to tone, firm and strengthen these specific areas.
Step 1
Eat your way thin. Food often becomes the enemy when wanting to lose weight, but the truth is that your body needs food to burn fat. The trick is to eat the right foods and the appropriate serving sizes. Eliminate items that cause fatigue and weight gain, such as white bread, pasta, white rice, fried foods and sweets, and instead opt for foods that will boost your metabolism, help your digestive system and keep your energy balanced all day long. These foods include whole grain breads, cereals and pastas, fresh fruit, vegetables and lean proteins.
Step 2
Jump, spin or run off the weight. Whatever your exercise of choice is, try to fit three sessions of cardio into your workout routine per week to burn fat throughout your entire body, including your butt and waist. "Fitness" magazine listed jumping rope, spinning and running at the top of their most effective cardio list since each activity burns more than 400 calories per 30 minutes of activity. But anything that gets you exerting energy and accelerates your heart will help you to lose weight.
Step 3
Crunch to tone your abs. Abdominal crunches are effective at strengthening your core and helping to create a flat stomach. To perform a classic crunch, lie on your back on the floor with your knees bent and feet flat on the floor. Clasp your hands behind your head. Engage your abs and lift your head, shoulders and torso towards the ceiling as your crunch up. Lower back to starting position in a controlled motion for one repetition. Complete three sets of 12 repetitions.
Step 4
Perform squats to tone and firm your butt; you will end up strengthening your quadriceps, hamstrings and calves as well. Start with your legs hip-width apart and toes pointing forward. Engage your abs and bend your knees as you lower down into a squat. Stop lowering when your thighs are parallel to the floor. Push through your feet to return to starting position for one repetition. Perform three sets of 12 repetitions.
Tips and Warnings
- For long-term weight loss success, aim to lose 1 or 2 lbs. per week.
- Check with your doctor before starting any diet or exercise program.
Things You'll Need
- Whole grains
- Lean proteins
- Fresh fruits
- Vegetables
- Gym
- Cardio exercise equipment
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