The most common goal in an exercise program is to lose excess body fat and develop more muscle. You may be considering how you can shed fat and flatten your tummy without losing the roundness and muscle in your derriere. There are no specific spot-reduction exercises for the tummy, but the good news is that if you combine muscle-building exercises for the derriere, high-intensity interval training, healthy eating habits and abdominal flattening exercises you can flatten your tummy without losing your derriere.
Step 1
Eliminate excess fat, sugar and calories from you diet. These items help pack on extra pounds and will make reaching your goal near impossible. Incorporate fruits, vegetables, lean protein and whole grains into your daily diet. Avoid foods that are high in saturated fat as well.
Step 2
Use strength training for your derriere three times a week to develop and maintain muscle. Incorporate squats, lunges, leg lifts and leg presses. Try to complete at least three sets of 10 to 12 repetitions for each exercise. Remember to tighten your derriere muscles to engage them during each exercise.
Step 3
Complete high-intensity interval training (HIIT) four to six times per week to lose overall body fat and flatten your stomach. HIIT involves alternating 60 to 90 seconds of high-intensity training with 30 to 60 seconds of lower-intensity training. Alternate these for 15 to 30 minutes. Try various cardiovascular activities such as swimming, cycling, jumping rope and rowing.
Step 4
Train your abdominal muscles to strengthen your stomach muscles and achieve a flatter tummy. Use crunches to activate the muscle that run along the front of your stomach, bicycle crunches to strengthen the area commonly referred to as love handles and flutter kicks to engage your lower abdominal muscles. Complete three sets of 15 to 30 repetitions for each exercise three to four days per week.
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