The classic hourglass figure, with its flat stomach and large butt, is a result of a big butt and flat stomach. It’s the look that many celebrities in pop culture love. How did they manage it? Most likely with personal trainers and customized meal plans. Even if you aren’t a celebrity, it is possible to achieve this figure. All you need is the proper diet and exercise plan on how to lose belly fat and gain booty.
Cardio and targeted strength training exercises are critical to a large stomach and a slim figure. Now, let’s first understand how to lose belly fat in detail.
How to Lose Belly Fat
There are two parts to trim your stomach and build your butt: losing fat and building muscle. You might have too much fat around your belly. You can’t reduce or target only your stomach fat for fat loss. You must lose all body fat.
To lose fat, the traditional way is to cut your calorie intake to below your daily calorie expenditure. Calorie expenditure doesn’t simply refer to how many calories you burn while running on the treadmill. It also includes energy that your body uses to perform physiological functions such as digestion and support your non-exercise activities.
Like genetics, medications, age, gender, and other health conditions, other factors can also affect your daily energy expenditure. It is difficult to find the correct number.
However, you can still get an idea of the general diet by using estimates based upon age and gender as per Dietary Guidelines for Americans 2015-2020. Two thousand six hundred calories per day are required for moderately active men between 26 and 45. Women the same age need 2,000 calories
Moderately active is a person who walks 1.5 to 3 miles per day at a moderate pace. You will need to eat more calories if your goal is to get big abs.
Are you aware of how many calories your body is currently consuming? You should keep a food diary for some days to track your calorie intake. You can then calculate how many calories are needed to lose belly fat and gain muscle. It all varies on how much weight you are trying to lose.
You can achieve your weight loss goals faster if you are overweight or obese. You don’t have to make as big a deficit if you are trying to lose a little weight.
According to Nutrition.gov, a daily deficit of 500-1000 calories will generally help you lose 1 to 2 lbs of fat per week. It is essential not to eat too few calories when strength training. For muscle building to be successful, you need sufficient energy and raw materials.
Get a Big Booty by Working Out
A two-part exercise program is required to lose fat and build muscle. It includes resistance training and cardio. Cardio will help to burn calories and fat, while strength training will make your muscles. You will lose even more fat by increasing your metabolism.
Cardio exercise of long duration is not the best option for building muscle. Jacob Wilson, PhD., CSCS, director of the skeletal muscles and sports nutrition laboratory at Tampa’s Applied Science and Performance Institute, Tampa, Florida, says that too much cardio can reduce muscle gains.
First, cardio is a volume-intensive workout that can increase your recovery time from strength-training sessions. Building muscle is all about recovery.
Second, cardio exercise can cause physiological changes that may negate the weight loss you achieve lifting weights. Dr. Wilson also reports that cardio of moderate-intensity and long duration promotes fat loss over the long term.
Dr. Wilson recommends that sessions last 20 minutes or less. It is the time that results in the least amount of muscle loss. For these short workouts, you need to increase the intensity. Dr. Wilson found that sprints didn’t only not break down muscle but increased muscle mass.
Interval sprints can be made running, biking, or rowing, as well as on an elliptical. After warming up, you can increase your speed to a sprint for 30-60 seconds. To recover:
- Slow down for 50 to 90 seconds, and then increase your speed to sprint for another 30 to 60 seconds.
- Continue this process for 10 to 25 minutes.
- Cool down.
Best Exercises To Lose Belly Fat And Gain Booty
You will need to put in the effort to get a firmer, more lifted back. You won’t get there by doing a few sets on the bodyweight plies squats. These are four excellent exercises to get a big butt:
How To Do Squat:
- Stand straight with your feet hip-width apart.
- Make your arms extended in front of your body and bend your knees to lower your hips. As if you’re sitting on a chair, focus on reducing your body.
- You can squat until your thighs meet the floor or as low as possible, but you should still maintain good form. Your knees should reach above your toes, and your eyes should be straight ahead.
- Take a moment to look at your bottom squat.
- Inhale and reverse the motion, pressing your heels into your heels. Lower your arms at last.
How To Do Deadlift:
- Standing with your feet together, place a dumbbell in each of your hands in front of your thighs.
- As your hips sink, hinge towards the hips and soften your knees.
- You should examine your posture. Your spine should be straight, long, and comprehensive.
- To maintain this position, engage all your core muscles as you push your feet into the floor.
- To lower the weights, reverse the motion and then repeat.
3. Squats in Bulgaria
How To Do Squats in Bulgaria:
- Place your back against a chair. Place your front foot on the chair.
- To balance, use your front leg to lower your body. Use the back leg to support your balance.
- Push your body up with your heel on your front foot.
- Continue with the second leg.
4. Side Kick Squat
How To Do Side Kick Squat:
It is a variant of the squat that is combined with MMA training.
- Start in neutral.
- Squat down.
- To kick an imaginary opponent, either your left or right leg should be used to drive your body up.
- Use this to your advantage by pivoting your foot 180° towards your opponent and then kick, landing your heel on their forehead.
5. Front Lunges
How To Do Front Lunges:
- Start in neutral.
- Take a step ahead
- Place your back knee on the floor.
- When your rear knee is near the ground, lift your body using your front foot.
- For each rep, alternate between your right and left leg.
6. Back Lunges
How To Do Back Lunges:
Similar to front lunges, but instead of moving forward, you move backward.
- Start in neutral.
- Take a step back.
- Your front leg ought to be bent at 90 degrees. Now, lift yourself with the heel of your back foot.
7. Kneeling Push-Ups
How To Do Kneeling Push-Ups:
Ok, I invented the name. It’s you standing up from a kneeling position.
- Begin by laying on your back.
- To drive your body up to a standing place, put one leg forward.
- Alternate between legs.
8. Donkey Kicks
How To Do Donkey Kicks:
- Place your hands on your knees, hands, and feet.
- Keep your back straight and kick your heel towards the ceiling.
- Your back should not be used to lift your heel. Instead, you should use your hips to lift your heel.
- You can recount the same steps for the other leg.
9. Squat Kickbacks
How To Do Squat Kickbacks:
- Keep your neutral position.
- Your arms should be straight to the side.
- Do a full squat.
- When you stand up, place one foot behind you and straighten your arms so that your leg is in line.
- Retire to your starting position and continue the process with your other leg.
10. Split Squat
How To Do Split Squat:
- Start by standing straight with a dumbbell in one hand or a barbell across the back.
- Move your left leg several steps back.
- Keep your right foot still in place. Bend your right leg 90 degrees and lower your left knee so that it hovers just above the ground.
- Recover your balance by pressing down on the right heel.
- Do not forget to finish the repetitions.
11. Hip Thrust
How To Do Hip Thrust:
- Place your shoulders on the ground and place your bottom on an exercise bench.
- Keep your legs straight out in front and place a barbell over your hips.
- Put your legs straight on the ground by bending your knees.
- Keep your neck straight and press down on your heels. Then, lift your hips to the barbell by lifting your hips off of the ground. Your neck and shoulders will move onto the bench as you bridge upward.
- Take a moment to stop, and then slowly lower your head.
These moves should be made at the right intensity, volume, and frequency. You will see results if you keep increasing the challenge over time. Are you unsure what intensity, volume, and frequency mean?
- The intensity of your workout is how much effort you put in.
- Volume refers to the number of sets or reps that you perform.
- Frequency refers to how often you work on a particular body part every week.
According to a meta-analysis published by Sports Medicine in November 2016, it is recommended that you do 8-12 sets of each exercise if you are looking to build muscle.
Even though you might not lift 75 pounds in the gym, it is a worthwhile goal. These workouts will help you lose belly fat and gain muscle.
Choose three types of exercise from the above list and perform four sets of reps until you fail for each. Let’s take, for example, squats and Bulgarian squats.
Start with 1 set of squats and do reps until you fail. Reps to failure mean that you do the exercise until your muscles fatigue.
Take a 30-second to 1-minute break before starting the second set. Continue doing this until you have completed all four groups. Next, move on to the Bulgarian squats. Once you have done the 4 stages, you can move on to sidekicks.
It can be done once per week. After, take a break and let your legs rest. It is important to rest to train for your success with reshaping the butt.
How To Make Your Stomach Fat Go To Your Buttocks
My flat laughs a lot when I ask the question, “How do you get your stomach fat to your buttocks?”
You might want to consider going under the knife if you have exhausted all of the methods mentioned.
I do not know any other way to Move Fat From Stomach To Buttocks Naturally. When it comes to shaping your body, I do not recommend any surgery. Always go natural.
Surgery is expensive, there are risks, and the results could be worse. It is where the skill of a plastic surgeon is essential. Look for a reputable surgeon to trim your stomach fat and inject it into your butt.
Don’t Forget Your Diet
You must balance your macros or macronutrients. It means that you need to eat a balanced diet. Because protein is the building block for muscle, it is an essential nutrient. The best daily protein intake is 0.8g per kilogram of body weight. Strength-training individuals may require more protein.
People who train regularly should consume 1.2 to 1.5 grams of protein per kg of body weight daily. It is equally important to choose lean protein sources such as eggs, chicken, beans, and nuts.
Carbohydrates are essential for energy and recovery. According to the National Academy of Medicine, carbohydrate intake should be between 45 and 60 percent of daily calories.
You should aim to eat fewer carbs if you are trying to increase your protein intake. It is essential to know where your carbs come from. Avoid sugary and processed grains and opt for whole grains, fruits, and vegetables.
Your calories should be made up of fats. The types of fats you choose, just like protein and carbohydrates, are essential. Get monounsaturated and polyunsaturated fats, such as avocados, nuts, seeds, and olive oils, instead of saturated fats found in fried foods or red meat.
Some trainers may get points by saying silly things, such as putting stomach fat in your butt.
It is up to your body where the fat will be stored. You can’t even target the areas where you want to lose fat.
You must lose weight to lose stomach fat. You can do specific exercises to make your butt slightly protruded.
These exercises will help you round out your bum by targeting your quads, glutes, and hamstrings. These methods may not be effective for you. You might want to have a surgeon perform the work. It usually comes at a high price.
Look for a surgeon who has had past success, plural. A good reputation is a plus, but they can be expensive.
Frequently Asked Questions
What exercise burns the most belly fat?
There are many exercises that are helpful in burning belly fat. But the most effective exercise to burn belly fat is Crunches. Doing crunches on regular basis will easily and effectively reduce your belly fat.
Why is my bum getting flattered?
There are many reasons why your bum getting flattered. You might be working too long where you require to sit for long periods such as sedentary jobs or other activities that require sitting work. Apart from this, a flat butt may be caused due to the age factor as the amount of fat in the buttocks gradually decreases.
How can I get an hourglass shape?
Wondering to get an hourglass shape that makes your body looks more attractive. Then start doing lunges to tone up and build lean muscle mass in your thighs and buttocks. Through lunges, you can build your core and abdominal with pumping up your buttocks. Do 10 to 12 lunges on each leg at a time.
What exercise lift your buttocks?
You can do Glute Bridges, Hip thrusts, Frog pumps, Leg kickbacks, standing kickbacks, Clamshells, and many other exercises to lift your buttocks.
Can running lift your bum?
Lacing up and hitting the pavement will not only enhances aerobic endurance. This will also strengthen the glutes or muscles of your butt. Through running you can build your muscles, burn calories and fats with a lot many other benefits.