Chiseling out your stomach while keeping your butt and thighs will give your body a coveted hourglass look. This is not the easiest goal to accomplish, but by making the right lifestyle adjustments, you will create favorable results. A majority of this plan takes place in the gym. You have to focus on fat loss while bulking up the muscles in your butt and thighs. These include the glutes, quadriceps and hamstrings.
Step 1
Reduce your caloric intake slightly. You do not want to create a high deficit since that you want to maintain your butt and thigh size. Track your caloric intake for a day and cut back by 250 calories. For example, if you come up with 2,100, make your new intake 1,850.
Step 2
Step outside and go for a run. Running burns fat, and it also gives your butt and thighs a good workout. Perform sprints to boost your resting metabolism and increase the workload on your muscles. Start with a light warm-up jog for 5 to 10 minutes, and then sprint as fast as you can for 20 seconds. Rest for 40 seconds and continue to alternate back and forth for the remainder of your workout. Sprinting also causes you to forcefully contract your abs.
Step 3
Grab a dumbbell to do sumo squats. Stand with your feet in a wide stance, turn your toes out and hold the dumbbell by the ends in front of your body. Keep your back straight and abs tight as you bend your knees and lower your body down. Stop when your thighs are parallel to the floor, rise back up steadily and repeat.
Step 4
Perform a set of step-ups with an exercise platform. Hold dumbbells at your sides and face the platform. Step onto the top of the platform with your right foot and press down to lift your body in the air. Move your left leg in front of your body, bend your knee and level your thigh to the floor. Lower yourself back down, repeat for a set of repetitions and switch sides.
Step 5
Stand with your back to a bench to do single-leg split squats. Hold dumbbells at your sides, raise your right leg behind your body and place the top of your foot on the bench. Maintain a straight back and tight abs as you bend your left knee to lower your body. Stop when your left thigh is parallel to the floor and rise back up. Repeat for a set of repetitions and switch sides.
Step 6
Grasp a pull-up bar with an overhand grip to do reverse crunches. Position your hands shoulder-width apart and let your legs hang straight down. Keep your upper body still as you lift your legs and bend your knees. Continue to move your knees up until they are by your chest and hold this position for a second. Lower your legs back down and repeat.
Step 7
Do jackknifes using a stability ball. Assume a pushup position with your hands shoulder-width apart on the floor and lower shins resting on top of the ball. Roll the ball in toward your head as you tuck your knees into your chest. Hold this position for a second, roll the ball back out and repeat.
Tips and Warnings
- Use a weight that will allow you to only do 10 to 12 repetitions with the exercises in Steps 3 to 5. Perform 15 to 20 repetitions for the exercises in Steps 6 and 7, and do 3 or 4 sets of all the exercises. Work out 3 days a week on noncardio exercise days.
- Before starting any exercise program, make sure to get clearance from your doctor.
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