0

Notifications

  • You're all caught up!

How to Lift My Butt and Slim My Waist Naturally

by
How to Lift My Butt and Slim My Waist Naturally
Slim down your waistline by eating a healthy diet and exercising regularly. Photo Credit ruigsantos/iStock/Getty Images

A natural approach toward changing your body involves diet and exercise instead of surgery or pharmaceuticals. A lifestyle change that emphasizes a healthy diet and regular exercise is even better. This means that you eat healthy food that you enjoy, reduce stress in your day-to-day life with yoga, and perform fun activities that are also considered exercise. Add toning exercises to your weekly routine to sculpt and lift your buttocks and abs.

Diet

Step 1

Eat whole, unprocessed foods.
Eat whole, unprocessed foods. Photo Credit Liv Friis-Larsen/iStock/Getty Images

Eat whole and unprocessed foods. This includes such things as fish, beans, poultry, fruits and vegetables, whole grains and dairy products. Add healthy fats to your diet in the form of nuts, avocados, coconut oil, olive oil and nut oils.

Step 2

Reduce the total amount of calories you consume each day.
Reduce the total amount of calories you consume each day. Photo Credit matthewennisphotography/iStock/Getty Images

Reduce the total amount of calories that you eat each day, especially if you are overweight. A healthy diet is usually between 1,200 and 2,500 calories per day, but the right amount for you depends on your size, metabolism and activity level. If you are gaining weight, you are probably overeating. You can also lower your total calories per day by burning them with exercise. Consuming 500 fewer calories per day will result in approximately 1 pound of weight loss per week.

Step 3

Be sure to drink plenty of water and avoid sugary beverages.
Be sure to drink plenty of water and avoid sugary beverages. Photo Credit Eduard Titov/iStock/Getty Images

Include calcium in your diet. According to a study from the University of Alabama, Birmingham, women in particular have slimmer midsections when they eat a lot of calcium. Avoid eating trans-fats and drinking sugary beverages, as these items encourage fat around the waistline. Drink six to eight glasses of water per day instead.

Exercise

Step 1

Be sure to participate in cardiovascular exercise.
Be sure to participate in cardiovascular exercise. Photo Credit Maridav/iStock/Getty Images

Participate in cardiovascular exercise three to six times per week for 30 to 90 minutes per session. Moderate-intensity cardio exercise helps to reduce your waistline and can tone the muscles in your lower body. Activities such as jogging, stair climbing, the elliptical machine and cycling focus a lot of energy on your lower body, so you are losing weight and toning your butt at the same time. Choose activities that you enjoy so that you have fun while exercising.

Step 2

Add yoga into your routine.
Add yoga into your routine. Photo Credit Denis Raev/iStock/Getty Images

Add one or two yoga classes to your weekly routine. According to researchers at the Fred Hutchinson Cancer Research Center in Seattle, yoga can help contribute to weight loss. This is likely due to the mind-body relaxation benefits that yoga provides, along with an increased body awareness often experienced by people who do yoga regularly.

Step 3

Perform exercises that target your core.
Perform exercises that target your core. Photo Credit studio1901/iStock/Getty Images

Perform exercises that affect your core, particularly your abs and glutes, three times per week. Do these exercises one after another. Begin by doing 12 to 20 squats. Follow this directly with 12 to 20 standing kickbacks. Move to doing 12 to 20 pliƩ squats. Finish with 12 to 20 lunges. Rest for one minute. Repeat one or two more sets. The amount of repetitions and sets depends on your current level of fitness. Start with fewer reps and sets and gradually build up.

LiveStrong Calorie Tracker
Lose Weight. Feel Great! Change your life with MyPlate by LIVESTRONG.COM
GOAL
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
GENDER
  • Female
  • Male
lbs.
ft. in.

YOU MIGHT ALSO LIKE

CURRENTLY TRENDING

Demand Media