With so many available diet and exercise gadgets, it is easy to believe you can single out one area for weight loss, such as the stomach, and still maintain your figure. Actually, this is not possible, according to the American Council on Exercise. When you diet and exercise, fat is reduced wherever it is stored --- stomach, butt, back, arms and legs. However, toning exercises, such as lunges and squats, may help maintain a firm butt while you lose weight.
Step 1
Eat a healthy, well-balanced diet full of fruits, vegetables and whole grains. Choose low-fat foods whenever possible.
Step 2
Watch what you eat. Curtail junk food and eating out to help reduce the number of daily calories.
Step 3
Drink water. Beverages such as sodas, lattes and energy drinks contain various and abundant sugars, adding up to 26 pounds annually.
Step 4
Spend 30 minutes a day on a moderately-intensive cardiovascular activity. The options are nearly limitless. Work out at the gym, ride your bike, go for a walk or take up rollerblading. Sign up for an aerobics, dance or cardio-kickboxing class. Do rock wall climbing or swim laps.
Step 5
Strengthen your abdominal muscles. You will not only look better but also better maintain balance and stability as well as reduce lower back pain. Spend 30 minutes on crunches, bridges and planks.
Step 6
Strengthen your glutes. Spend 30 minutes on lunges, squats, step-ups, four-way hip extensions and quadruped hip extensions.
Tips and Warnings
- Schedule a complete day off to allow your body to recover from exercise.
References
- American Council on Exercise: So, You Want to Spot Reduce? Here's How
- Mayo Clinic: Belly Fat in Men: Why Weight Loss Matters
- Mayo Clinic: Core Exercises: 7 Reasons to Strengthen Your Core Muscles
- American Council on Exercise: ACE Lists Best Butt Exercises - Exclusive ACE Research Announces Most Effective Gluteus Maximus Training
- "NY Daily News"; Addictive Qualities of Soda and Sugary Drinks are Contributiing to Childhood Obesity Epidemic; Dave Moore and Bill Manville; September 2009
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