Achieving a flat stomach, a big butt and toned arms takes the right blend of dietary adjustments and exercise. Any time you lose weight from your stomach, you improve your well-being. The Harvard Medical School Claims that excess belly fat can lead to a number of complications, such as type 2 diabetes, heart disease and even breast cancer. Because you are trying to lose weight in one area and gain it in another, you have to pay attention to detail.
Step 1
Replace the empty calorie foods with nutrient-dense foods. Opt for fruits, vegetables, lean meats, fish, beans and whole grains instead of processed meats, refined flour products, deep-fried foods and high-sodium foods.
Step 2
Reduce your calories marginally. Track your intake for a day and reduce it by 250 calories. Make sure to include liquid calories when you make this determination.
Step 3
Choose a type of cardio that involves your butt. Use a stair climber, stationary bike or elliptical machine and work out for 30 to 45 minutes three days a week on nonconsecutive days. Alternate your speed back and forth from fast to slow throughout your workout.
Step 4
Execute a set of dumbbell squats. Stand with your feet shoulder-width apart and hold the weights at your sides. Keep your core tight and back straight as you bend your knees and lower your body. Stop when your thighs parallel the floor, stand back up and repeat.
Step 5
Hold heavy dumbbells at your sides as you do lunges. Take a long step forward with your left foot and lower yourself down by bending both knees. Stop when your left thigh parallels the floor and right knee is an inch above the floor. Stand back up, bring your feet together and lunge forward with your right foot. Alternate back and forth for a series of repetitions.
Step 6
Lie flat on your back to do bridges. Bend your knees, place your feet flat on the floor and rest your arms at your sides. Lift your hips in the air as high as possible and squeeze your glutes forcefully. Lower your butt back down and repeat.
Step 7
Stand with your back to a bench to do dips for your triceps. Bend down and place your hands on the edge of the bench. Prop your heels up on another bench and fully extend your arms. Lower your body down by bending your elbows and stop when your upper arms parallel the floor. Push yourself back up and repeat.
Step 8
Perform twist curls with dumbbells for your biceps. Stand with your feet shoulder-width apart and hold the weights down at your sides with your palms facing in. Keep your upper arms tight to your sides and lift the weights up toward your shoulders by bending your elbows. Twist your wrists so your palms face your chest and squeeze your biceps for a second. Lower the weights back to the starting point and repeat.
Step 9
Execute a set of jack knife sit-ups for your abs. Lie face-up on the floor with your arms extended behind your head and palms up. Lift your legs and arms simultaneously as you balance on your butt. Move your hands to your toes and hold for a second. Lower yourself back down and repeat.
Tips and Warnings
- Perform 10 to 12 reps of each exercise and do four or five sets. Work out three days a week on noncardio days.
Things You'll Need
- Dumbbells
- 2 weight benches
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