A lot of people have so-called ‘trouble areas’ on their bodies: areas they just can’t seem to shift excess fat from. Two of these most common areas are the abdomen and the butt. Everyone wants a flat tummy with a six pack and a nice perky butt, instead of the wobbling belly and droopy butt they believe they are stuck with. If this sounds like you, read on for tips on how to blast the fat off these problem areas.
1. No Spot Reduction
It is not possible to do spot reduction i.e burn fat from isolated areas. You will first need to burn fat from all over your body before you begin to target these specific areas. Perform strength training two days of the week to increase muscle tissue. For optimal results, avoid solely focusing on your buttocks and abs; also work your legs, arms, back, chest and shoulders. The more muscle tissue you have, the more calories you burn, because muscle burns more calories than fat, even when you’re at rest. Perform up to three sets and 12 repetitions of each exercise, using weights that are so challenging so you can’t do another repetition at the end of each set.
2. Specific Exercises
To get a flatter tummy, you can begin to sculpt your abdominal muscles with crunches. Lie down on the ground on your back, then bend your knees and place both feet flat on the floor. Cross your arms over your chest and lay your right palm on your left shoulder and your left palm on your right shoulder. Engage your abdominal muscles and slowly lift your head, neck and shoulders off the ground. Slowly lower them back down to the ground. Repeat 20 times.
Sculpt and define your glutes twice a week on non-consecutive days with lunges. Stand up straight with your feet shoulder-width apart, then take a giant step forward with your right foot. Bend your knees to lower your hips until your legs make two 90-degree angles. Keep your right knee behind your toes — if it isn’t, step forward a little more. Hold for one minute, then release. Repeat on the opposite side, then repeat nine more times on each side.
3. Diet Right
Your diet will play a big part in how much fat you shed from these two areas. Replace foods that are high in saturated fat and trans fat with foods that are high in polyunsaturated and monounsaturated fats. Fried foods, red meat and baked goods are high in saturated fat; switch them for fresh fruits and vegetables, lean protein like fish and chicken, and wholegrain carbohydrates. Eliminate these fats to eliminate unhealthy calories, and lose weight in the stomach and butt.