Lifting weights and sprinting are the best things you can do to tone your butt and stomach in two weeks. Additionally, you should decrease your caloric intake by 500 calories per day and drop the daily carbohydrate content of your meals to 40 percent of your total daily calories.
Frequency, Intensity and Volume
Incorporate two, butt-specific exercises into your weekly leg workout, completing six sets of six to 12 repetitions. The weight you lift must be heavy enough that you can only complete six to 12 repetitions per set. Work your abdominal muscles two days per week with two exercises per session for six to 12 reps per set; you should use dumbbells, barbells or ankle weights for added resistance, toning your muscles in two weeks.
Dumbbell Walking Lunge
Lunges engage your gluteal muscles better than squats. As you stand up from a lunge, your gluteal muscles move through a full range of motion, stimulating a large percentage of your butt muscle cells and toning them. When you lower your body into the bottom phase of the lunge, ensure your front thigh is parallel to the floor for optimal results. You may hold one dumbbell across your chest or one dumbbell in each hand beside your legs. To perform walking dumbbell lunges, stand with your feet together then step your right leg forward, bending your hips and knees to lower your body until your front thigh is parallel to the floor. Push through your front foot, contracting your gluteal muscles to stand back up. Next, lunge with your left leg and repeat.
Straight-leg Deadlift
The straight leg deadlift is another effective exercise for toning your butt. This barbell deadlift is performed inside a squat rack, with the barbell position about three inches above your knees. To perform the exercise, stand at the center of the barbell with the barbell touching your thighs, then grasp the bar with your palms facing opposite directions and close to your thighs. Bend your legs and use your leg muscles to stand up straight to lift the bar; walk back about 12 inches. Then, stick your buttocks out behind you as you bend your hips to lower the bar toward your ankles until you your stretch the back of your gluteal muscles. Contract your glutes to stand all the way up, lifting the bar and pushing your hips slightly forward.
Hanging Abdominal Raise
Hanging abdominal raises work the middle to lower portion of your rectus abdominis the six-pack muscle. This exercise is best done by securing two arm slings to a pullup bar and placing a stool next to bar so you can get into the correct position. Perform this exercise by sliding your arms all the way through the slings and contracting your core to hang nearly motionless; your shoulders should form angles of nearly 90 degrees. Contract your abdominal muscles to raise your straightened legs until they are parallel to the floor. Slowly lower your legs back down and repeat.
Weighted Decline Crunch
A weighted decline crunch is performed on a decline situp bench, holding the bar of one dumbbell with both of your hands. Perform decline crunches by securing your legs on the decline bench, sitting upright and holding a dumbbell in front of you. Lean back slightly, then straighten your arms to hold the dumbbell over your abdominal area. Lower your trunk until you feel tension in your abdominal muscles, then contract your abs to curl back up, keeping your arms straight and the dumbbell above you. Repeat for multiple sets.
Sprint
Sprinting for 30 seconds then walking for two minutes strongly engages most of the muscles in your body, especially your oblique and gluteal muscles. The obliques must work constantly as you sprint as fast as you can to keep your trunk stable. Your gluteal muscles must contract powerfully to propel you forward as fast as possible. Incorporate the sprint workout two days per week for 25 minutes to tone your butt and stomach muscles in two weeks.
References
- “Personal Trainer Manual”; American Council on Exercise; 1997
- “Essentials of Strength Training and Conditioning”; National Strength and Conditioning Association; 2000
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