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Working out can trim your butt and tummy.
A jiggly butt and flabby stomach can negatively affect your appearance and increase your risk for obesity-related health conditions including heart disease and high blood pressure. Because you can't select where you lose fat from, you must lose it from your entire body to slim down your problem areas. In addition to a healthy, reduced-calorie diet, cardio and strength training can help you trim the butt and stomach.
Calorie-Burning Cardio Workout
Experts recommend doing 60 minutes of moderate-to-vigorous cardio on most days of the week to lose weight. This can include high-intensity interval training on two or three days. According to the National Institutes of Health, this type of training burns belly fat most effectively. Interval training requires you to alternate between a vigorous and moderate intensity for about 20 minutes. For instance, sprint for one minute, and then recover for two minutes by jogging at a moderate pace. Intervals can also be performed while riding a bike, pedaling on an elliptical machine, jumping rope or climbing stairs.
Fat-Blasting Circuit Training
Full-body strength training on at least two, non-consecutive days of the week can prevent the loss of muscle tissue, which boosts your metabolism. Circuit training can add variety to your routine and optimize your results; it burns calories and maintains muscle tissue. During circuit training you do 15 repetitions of at least six different exercises with 15 to 30 seconds of rest in between. Focus on your entire body for optimal muscle stimulation. For instance, do chest presses and lunges, followed by pushups, squats, biceps curls and overhead presses.
Targeted Butt and Stomach Exercises
Part of your strength-training or circuit-training routine should include exercises that strengthen your glutes and abdominals. Solely doing these exercises won't reduce fat, but will tone the muscles underneath the fat, which will be visible when your body fat reduces. According to studies sponsored by the American Council on Exercise, the bicycle maneuver, knee raises in a captain's chair, stability ball crunches, quadruped and four-way hip extensions, step-ups and lunges, are some of the most effective butt and stomach exercises.
For Your Consideration
It takes a weekly deficit of 3,500 calories to lose one pound of fat. In addition to exercise, a reduced-calorie, nutritious diet can help you achieve this. Cut calories by eating smaller portions and consuming low-calorie, healthy foods over unhealthy, high-calorie foods. Limit foods that are high in salt, sugar, cholesterol, and trans and saturated fats. Get nutrients from low-fat protein, veggies, fruits, reduced-fat dairy products and whole grains. Also, before starting a workout routine and changing your diet, consult your doctor, especially if you're new to exercise or have a health condition or injury.