The hourglass-shaped woman, with her narrow waist, broader hips and bubble booty, offers an appealing look for many people. If you're blessed with a curvy derriere but need to whittle your waist a bit, you're facing a challenge: it isn't possible to target just one area of your body for weight loss. To lose inches from your belly but not your butt, you'll have to sculpt and tone your booty to give it shape from muscle instead of fat. Meanwhile, adopt a healthy diet and exercise routine to shed pounds from your middle.
Flatten Your Belly
Step 1
Cut empty calories from your diet and replace them with healthy alternatives. Choose whole-wheat bread and pasta and brown rice instead of their white cousins. Snack on fruits and vegetables instead of chips and sweets. Eat lean meats and low-fat dairy instead of bacon, beef and whole milk.
Step 2
Complete 30 minutes of cardio exercise at least five days each week. Walk briskly, jog, cycle or swim. For a more intense cardio workout, try running, kickboxing or an indoor cycling class. Aerobic exercise burns calories and helps melt fat off your belly.
Step 3
Strength train at least two days each week. Incorporate weights, resistance machines and yoga into your routine. Let a muscle group rest for a day or two before you exercise it again.
Booty Exercises
Step 1
Complete a variety of booty-toning exercises every other day. Rather than finding just one or two moves and repeating them endlessly, switch it up. You'll work more muscles and get faster, more thorough results.
Step 2
Lie on your back and lift your feet. Bend your knees at a 90-degree angle, and keep your arms at your sides. Tighten your abs to protect your lower back. Slowly lower your left toes to the floor, then lift them again. Repeat on the other side. Tap your feet like this back and forth for one minute.
Step 3
Stand straight with your feet 8 to 12 inches apart. Drop your hips back and down into a squat position, and bring your balled fists toward your face. Kick one leg straight behind you while tilting forward at the waist and extending your arms in front of you, bringing your body into a straight line parallel to the floor. Keep your hips square to the ground. Release back into the squat, and repeat on the other side. Alternate sides for one minute.
Step 4
Fold a towel and place it on the floor. Stand with your feet together and one foot resting on the towel. Put all your weight on the other leg and bend it to a 45-degree angle; simultaneously push the foot on the towel out to the side, moving the towel along the floor. Bend your elbows and bring your hands in front of your face as you lower into the squat, then return to standing. Repeat this for 30 seconds on one side, then switch and complete 30 seconds on the other side.
Step 5
Hold free weights in both hands. Stand with your feet at shoulder distance, and then lower your hips into a squat. Tighten your booty as you stand back up. Keep your weight over your heels the whole time, and never let your knees bend farther forward than your toes. Repeat 15 to 20 times.
Tips and Warnings
- Talk to your doctor before beginning any diet or exercise program.
Things You'll Need
- Free weights
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