The belly and butt are two areas of the body that often get victimized by weight gain. When you want to lose this weight, exercise needs to be performed to build metabolically active muscle and to help promote weight loss. But be advised that you also need to follow a healthy diet plan that is low in fat and high in nutrients. Perform 10 to 12 reps of the butt exercises and 15 to 20 reps of the belly exercises, and do three to four sets of each, remembering to work out at least three times a week on alternating days.
Cardio
Perform cardiovascular exercise to burn the fat in your belly and butt. Do any type of cardio that you enjoy as long as it gets your heart rate up. Running, biking, swimming, elliptical training, rowing and stair stepping are all great options for cardio exercise. Aim for 45 to 60 minutes of cardio, three days a week.
Squats
Perform squats inside of a squat rack. Duck under the barbell and lay it across the tops of your shoulders. Grab the bar with a wide grip and hoist it off the supports. Take three steps backwards and stand with your feet shoulder-width apart. Lower your butt down until your thighs parallel the floor, and stand back up until your legs almost lock out. Keep your back straight and your gaze fixed forward the whole time and do not let your knees go past your toes.
Step-ups
Stand behind a workout bench to do step-ups. Step up on the bench with your right foot and then left foot. Step back down with your right foot then left foot. Step back up leading with your left foot and step down leading with your left foot. Continue going in this alternating fashion.
Lunges
Hold a pair of dumbbells in your hands to do lunges. Step forward with your right foot and lower your body down by bending your knees. Stop when your right thigh parallels the floor and your left knee stops one inch away from the floor. Stand up, step forward with your left foot and repeat. Continue lunging across the room in an alternating fashion.
Abdominal Pull-ins
Use a stability ball to do abdominal pull-ins. Place your lower shins on top of the ball and place your hands on the ground directly under your shoulders. Lift your hips up to straighten your back and pull your knees into your chest by rolling the ball on the floor. Squeeze for a second, extend your legs back out and repeat.
Hanging Oblique Knee Raises
Grab a hold of a pull-up bar to do hanging oblique knee raises. Grasp the bar with a shoulder-width, overhand grip. Lift your knees up and towards your right shoulder. Squeeze for a second and lower them back down. Lift them up again, this time going toward your left shoulder. Squeeze again and lower them back down. Keep going back and forth every time you lift your legs.
Weighted Crunches
Utilize a medicine ball and exercise ball to do weighted crunches. Lie on the exercise ball with your head and shoulders slightly elevated. Hold the medicine ball at arm's reach straight above you. Curl your body up by contracting your abs and push the ball toward the ceiling while squeezing forcefully. Lower yourself back down and repeat.
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