The belly and butt complement each other nicely when it comes to the definition of the body. When these two locations gather excess adiposity, there's no laughing matter about it. You can feel frustrated and hide behind baggy clothes to obscure the evidence. To gain back your self-esteem, there are several key exercises that help you lose belly fat, tighten your tummy and tone your butt. Be aware this takes a little effort and sweat.
Step 1
Perform cardiovascular exercise to promote weight loss. Do any type of cardio that will get your heart pumping and make you sweat. Running, walking, spinning, kickboxing, stair climbing and jumping rope are all examples. Aim for 45 to 60 minutes of cardio, and work out three times a week on alternating days.
Step 2
Execute a set of step ups on a weight bench. Stand behind the bench with your feet together and dumbbells in your hands. Place your right foot on the bench and press your weight into it as you lift your body into the air. Bring your left knee into your chest and lower yourself back down onto your left foot. Repeat for a set of reps and switch legs.
Step 3
Sit back on the seat of a leg press machine to do leg presses. Place your feet shoulder-width apart on the plate and push it up in the air. Flip the safety levers over to the sides and slowly lower the plate toward your body. Stop when your knees form a 90-degree angle and push the plate back up. Stop just short of locking out your knees and repeat.
Step 4
Hold dumbbells in your hands as you do lunges. Step forward with your right foot and lower your body down by bending your knees. Stop when your right thigh is parallel to the floor and your left knee is one inch above it. Stand back up, bring your feet together and lunge with your left foot. Bring your feet back together and continue lunging back and forth with each leg leading.
Step 5
Reach up and grab a pull-up bar to do hanging knee raises. Place your hands shoulder-width apart on the bar and let your legs hang straight down. Lift your knees up to your chest and squeeze for one second. Lower your legs back down and repeat.
Step 6
Execute a set of side crunches. Lie face-up on the ground with your knees bent and feet flat on the ground. Place your hands on the sides of your head and lower your legs down to the floor on your left side. Curl your body up and squeeze for a second. Feel the contraction on your obliques. Lower yourself back down and repeat. Do a set of reps and switch sides.
Step 7
Perform a set of V-ups. Lie face-up on the floor with your legs straight and your arms fully extended over your head. Lift your arms and legs simultaneously and try to touch your hands to your toes. Lower yourself back down and repeat. Do not let your legs touch the floor when you lower yourself down.
Tips and Warnings
- Perform 10 to 12 reps of your leg exercises and 15 to 20 reps of your ab exercises. Do three to four sets of all the exercises and work out three times a week on the alternating days of your cardio.
Things You'll Need
- Bench
- Dumbbells
- Leg press
- Pull-up bar
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