How to Reduce Belly Fat & Lift Buttocks
That stubborn belly fat and those sagging buttocks are a curse to many and women in particular! In order to decrease the fat around the belly and the buttocks areas, you must do exercises that specifically work those muscles. This spot reduction method must be used in conjunction with diet and aerobic exercise for best results.
Things You'll Need
Spot Reduction
- Focus on exercises that work the muscles in the abdomen and buttocks. Crunches are best and are done to strengthen the core ab muscles including upper and lower abdominals. To perform a simple crunch exercise, lie on your back with knees bent, shoulder length apart. Place both hands behind your head, keeping them aligned with your spine, and your chin up. Squeeze abs and gently pull your upper body toward your knees, lifting only the upper and middle part of the back from the ground. Do not pull your body up to your knees as this can hurt your back. Squeeze and lift the buttocks slightly off the ground as you crunch toward the center, then release. Do 20 repetitions of this exercise then rest for one minute. Repeat this cycle three times. Do this every other day, three times per week.
- Work your buttocks by doing leg lifts. You may wish to use ankle weights as your legs get stronger, but don't use them if you are a beginner. Lie face down on your stomach and stretch your legs out completely. Place arms out to the side with palms down for support and keep head and chin off the ground. Lift one leg about four inches off the ground, then release. This will work your hamstrings (muscles on back of the legs) and buttocks. Do 20 repetitions of this, then rest and repeat the same number of reps with other leg. Perform a total of three times per leg for a grand total of 60 leg lifts per leg. Do this every other day, three times per week.
- Do aerobic exercise to complete the belly and buttocks firming exercises. The resistance training will help sculpt and lift these problem areas, but the fat must be burned in order to see full results. Choose an activity that you enjoy, one that increases your heart rate, and can be done for at least 30 minutes a day, five days a week. Some choice activities include swimming, jogging, bicycling and running. If you prefer group sports like basketball or football, they can be done in lieu of the individual activities.
- Eat to lose fat. A well-balanced diet with essential nutrients must be consumed as part of any weight loss plan. This includes fresh fruits and veggies, whole grains, and lean sources of protein. Eliminate saturated fats like red meats and anything fried or cooked in lard or butter. Avoid simple sugars like croissants, pastries, candy bars and fruit juices. Protein helps repair cells that are broken down due to muscle and aerobic training. Choose the leanest sources, like fish and chicken. Be sure they are either baked or broiled and not breaded or fried.
