Shedding fat from your abdominal area and butt can be accomplished by increasing physical activity and dieting. Spot reduction is not possible, but lowering your body fat helps you lose fat through your entire physique, including the areas around your stomach and butt. Add resistance training to your workout regimen to define your abdominal muscles and rear end. Before starting a diet or exercise program, talk to your doctor.
Step 1
Consume fewer calories than you burn to lose fat from your stomach and buttocks. MayoClinic.com suggests losing 1 to 2 lbs. of fat each week by burning 500 to 1,000 calories more than you consume. Create this caloric deficit by exercising more and reducing your caloric intake.
Step 2
Run, jog or walk to burn calories and shed body fat, tightening up your midsection and butt. The Department of Health and Human Services recommends 150 minutes of moderate-intensity aerobic activity each week to burn fat. Cardiovascular activity also boosts your mood, lifts your self-esteem and improves heart health.
Step 3
Do squats to firm up your gluteus maximus, or butt. Step up to a squat rack. Position a barbell on the back of your shoulders and dismount the bar. Take one step away from the rack. Lower the weight by bending at your hips and knees. Continue movement until your thighs are parallel to the floor. Straighten your knees and hips until you return to the starting position. Do four sets of 12 repetitions. Rest 45 seconds between sets.
Step 4
Do weighted crunches to tone your abdominal muscles. Lie on a flat bench with your hips and knees bent and head hanging off the bench. Signal a spotter to hand you a weight plate. Hold the plate behind your head. Raise your upper body by flexing your waist. Continue movement, raising your torso as high as you can. Extend your waist until your shoulders touch the bench. Keep your lower back on the bench through the entire exercise. Do four sets of 12 repetitions, resting 45 seconds between sets.
Step 5
Eat healthy fats such as natural peanut butter, lean proteins such as chicken breast and complex carbohydrates such as fruits and vegetables to lose body fat, toning your stomach and rear end. Healthy fats help you feel full by delaying the rate at which your stomach empties. Lean proteins provide your muscles with amino acids, powering up your workouts. Complex carbohydrates keep your blood sugar levels stable, preventing insulin spikes that lead to weight gain.
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