The belly and butt are two of the hardest places on the body to get into shape. If you want to lose fat in these areas, you need to build muscle, which is metabolically active, and burn calories. Performing specific exercises can also help improve your definition in the belly and butt.
Stair Climbing
Stair climbing is a type of cardiovascular exercise that puts a high amount of emphasis on the butt. Cardio needs to be performed to promote weight loss throughout your entire body. If you do not like stair climbing, perform another type of butt burning cardio such as hill running, rowing or cycling.
Lunges
Lunges are intense body weight exercises that target your butt and thighs simultaneously. Stand with your feet together and your hands on your hips. Step forward with your right foot and lower your body toward the floor. Stop when your right knee forms a 90-degree angle and your left knee is an inch above the floor. Stand back up, bring your feet together and lunge forward with your left foot. Alternate back and forth with each leg. Keep your back straight and core tight during the exercise.
Glute Kickbacks
Glute kickbacks are performed from a position on all fours. Line your hands up directly under your shoulders and line your knees up directly under your hips. Lift your right leg off the ground and raise it up in the air behind you in an arcing motion. Keep your knee bent when you do this and push your foot straight up toward the ceiling. Lower your leg back down and repeat. Do a set of reps and switch legs.
Squat Jumps
Squat jumps are plyometric exercises that are done in an explosive fashion. Stand with your feet shoulder-width apart and tuck your arms into sides. Lower yourself down into a squat and jump in the air as high as you can. Reach for the sky with your hands when you jump. Land back down and repeat.
Reverse Crunches
Reverse crunches are exercises that target the lower region of your belly. Lie face-up on the floor with your legs elevated, your knees bent 90 degrees and your shins parallel to the floor. Pull your knees in toward your chest and curl your body up simultaneously. Squeeze forcefully, reverse the movement and repeat.
Hanging Oblique Raises
Hanging oblique knee raises are done with a pull-up bar. Reach up and grab the bar with a shoulder-width, overhand grip and let your legs hang straight down towards the floor. Pull your knees up and toward your right shoulder. Squeeze for a second and lower your legs back down. Lift them up again, but this time go toward your left shoulder. Squeeze again and lower your legs back down. Keep going from side to side with each leg raise.
Dumbbell Push Crunches
Dumbbell push crunches are performed on a decline bench. Lie on the bench with your lower shins anchored under the padded support brace and hold the dumbbells straight above your chest with your palms facing your knees. Curl your body up and push the weights toward the ceiling. Squeeze your abs forcefully, lower yourself back down and repeat.
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