Every time you scroll through your Instagram feed, you see women with flat stomachs and big booties. You probably think to yourself, “I’ll never look like that.”
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The Elusive Flat Stomach
One of the easiest ways to look fit and thin is by having a flat stomach. That means your belly doesn’t hang over your waistband when you’re wearing jeans or even a bathing suit.
It also puts your abdominal muscles on full display at the beach.
As much as you want to look good, getting rid of that unsightly belly fat will help to lower your risk of certain health issues as well. Let’s take a look at what those are.
- Heart disease, heart attack, and stroke
- Diabetes
- Breathing difficulties like asthma or sleep apnea
- Certain types of cancer
3 Quick Flat Stomach Tips
Do Ab Exercises
For years, popular media has convinced us that female fat loss in the stomach area is in direct proportion to how many hundreds of crunches and sit-ups we do. Uh what?
What ab exercises will do is help you to tone your abdominal muscles as a whole. So when you eventually lose weight in the belly area, your stomach will be both flat and toned.
Just like any other muscle in your body, you want to do 15 reps or less for a set. If you can easily knock out 20 reps without trouble, then add some resistance (i.e. Holding a medicine ball at your chest as you do crunches).
Overtraining your abs will do nothing more than cause injury and breakdown the muscles.
Lower Your Caloric Intake
The first and most obvious way to lose weight is by reducing the number of calories you’re eating in a day. Cutting about 500 calories a day can help you to lose 1 pound a week.
But be careful not to overdo it.
Calories serve as fuel for your body, so not eating enough can leave you feeling tired or even result in muscle loss. Also, remember that your body needs carbs, protein, and fat to perform its daily functions.
Don’t starve yourself or deprive your body of nutrients!
Do Some Cardio
To speed up the weight loss and improve your heart health in the process, add some cardio to your current workout routine. This can also speed up your metabolism so that your body naturally burns more calories during the day.
Just like dieting, you have to be careful that you’re doing cardio within moderation. Stick to between 30 and 60 minutes of cardio per day and be sure to give yourself several rest days during the week.
Swimming, biking, jumping rope, and jogging are all great ways to burn several hundred calories in a day.
Best Exercises For A Flat Stomach
You can’t target fat the same way you target muscles (more on that below), so there aren’t any specific exercises for stomach fat loss, meaning you should do exercises that burn the most calories (think cardio and HIIT).
Some of the best fat-burning exercises to help you achieve a flatter stomach include:
Running/ Jogging
Running and jogging are aerobic exercises that are great for losing weight. You burn up to 288-360 calories from just 30 minutes of jogging. And some studies have found that running and jogging can help to reduce belly fat.
Cycling
Cycling is another good fat-burning cardio exercise to help you achieve a flat stomach. In 30 minutes of cycling, you can lose up to 298-355 calories, and moving at a faster pace can increase the calories burnt by up to 372-444 calories in 30 mins.
Burpees – 6-10 sets of 12-25 reps
The explosive nature of burpees makes it a great HIIT move that’s effective for burning body fat. It’s estimated that you can burn up to 10 calories per minute doing burpees.
Bicycle crunches – 2-3 sets x 8-18 reps
Abdominal exercises like bicycle crunches can make for great cardio, but they also help to tone and flatten the stomach muscles to produce a flatter look.
Working Towards a Bigger Booty
A good amount of women these days crave a bigger butt. Most of that desire comes down to looking better in a tiny bathing suit and attracting men.
But the increase in size comes down to greater muscle mass, not fat!
Having a bigger butt does wonders for your body in terms of your physical fitness as well. Let’s take a look at why larger glutes might make you more fit:
- Greater lower body power
- Reduced strain on your joints
- Better posture
- Lower risk of back pain
2 Quick Big Booty Tips
Do Heavy Lower Body Exercises
You can technically get a bigger booty by gaining fat in your lower body, but you want to add some shape in the form of muscle.
To build muscle in the glutes, you need to lift heavy.
The best exercises for the glutes are squats, lunges, donkey kicks, glute bridges, and even those dreaded stair workouts.
Focus on the 8 to 12 rep range and be sure to bump up the resistance if you’re easily hitting 12 reps per set without trouble.
Give yourself 2 to 3 days of rest in between.
Eat Protein
Just doing lower body exercises won’t be enough to add muscle to your glutes. You also need to make sure that you’re eating enough protein.
Protein will help you to maintain and even gain muscle mass.
For every pound that you weigh, you want to be eating at least 1 gram of protein. Your body also needs protein soon after a workout, so be sure to eat between 20 and 40 grams of your protein within an hour of leaving the gym.
Best Exercises For a Bigger Booty
Here are some exercises (plus the sets and reps) that primarily target the glutes and help you build a bigger butt:
Glute Bridge – 3 sets x15 reps
The glute bridge exercise is great because it’s beginner friendly, doesn’t require equipment, and is effective at strengthening your glute muscles. But since you’re looking for hypertrophy in the glutes (for a bigger butt), you can do weighted glute bridges instead.
Jumping Squats – 3 sets x 10-15 sets
Amongst other muscles, your glutes are a primary target for the powerful jump squat. And since jump squats count as HIIT, you can target your glute muscles while burning fat for a flatter stomach. A win-win situation.
For a bigger butt, consider doing weighted jump squats to add extra resistance to your training. But you should reconsider doing jump squats if you have lower body problems or struggle with maintaining your balance while doing the exercise.
Weighted Walking Lunges – 2-3 sets x 20-30 reps
The walking lunge is a great exercise for building and toning your glute muscles, while also improving your balance. By adding weights/resistance, you’re significantly increasing the butt-building potential of this exercise.
For an effective workout, do weighted walking lunges in the 20-30 rep range.
Single-Leg Deadlift – 3 sets of 15 reps on each leg
Single-leg deadlift is more of an intermediate to advanced level exercise as it challenges your body’s balance and core stability. But it’s also great at isolating and targeting the glutes.
For effectiveness, you should do about 3 sets of 15 reps on each leg.
Clamshell – 3 sets of 15 reps on each side
The Clamshell is important in your booty workout because it targets the deeper glute muscles (gluteus medius and minimums), which are often ignored by booty-building exercises like squats. Consider adding a resistance band to the clamshell exercises to develop your glute muscles.
Donkey kicks – 3 sets of 15 reps on each leg
Donkey kicks focus on just one muscle group, which is your glutes. The best part is that it targets all three glute muscles (gluteus maximus, medius, and minimums). Donkey kicks are also great for isolation because they focus on one glute at a time.
Spot Reduction: Fact or Fiction?
There’s one key benefit of lifting weights: You can target where you build muscle. Unfortunately, the same cannot be said for burning body fat.
This is a concept known as “spot reduction.”
That means that no matter how many sit-ups and crunches you do, you’re not guaranteed to lose body fat in your abdominal area. So if you were planning to do 1,000 repetitions for ab exercises every day to get a flat stomach, you might want to jump ship now.
The only way to lose fat, in general, is by creating a caloric deficit. That means your body needs to be burning more calories than you’re eating.
You can do this by eating fewer calories, doing cardio, or a combination of the two.
Know Your Limits
Getting the “perfect” body takes time, especially when it’s not too healthy to lose more than a few pounds per week. Your body also can’t handle going to the gym every single day.
The best way to set yourself back is by overdoing it.
Here’s what you need to know about knowing your limits:
- Your body needs rest between tough workouts, usually about 2 to 3 days between workouts for each body part.
- Cutting more than 500 calories per day or exercising too often might leave you feeling drained emotionally and physically.
- Your body needs proteins, carbs, and protein, so adjust your intake of each instead of cutting one or more out completely.
- Slow down if you notice that you’re becoming obsessed with having the perfect body, a flat stomach, or a big booty.
Keep in mind that a lot of your physique is completely out of your control. It’ll come down to your body type and muscle types.
How Do You Get A Flat Stomach and a Big Booty?
Getting a flat stomach and a big booty is possible, but expect this process to take time.
To flatten your stomach, cut 500 calories per day in the form of a diet, exercise, or both. It’s also a good idea to build your core muscles to have something worth showing!
When it comes to a bigger booty, you’ll want to focus on doing heavy leg exercises like squats, lunges, and box jumps. Be sure to load up on protein in your diet to guarantee muscle gains.
Flat Stomach Big Booty Workout And Meal Plan FAQs
What foods help a flat stomach?
Foods that help you get a flat stomach don’t matter quite as much as maintaining a low caloric intake so you don’t gain excess body fat. However, eating foods rich in protein and lower in carbs are generally helpful for calorie restriction.
How do you get a flat stomach but keep your bum?
Losing fat in your stomach could also mean losing a few extra pounds in your butt. But if you follow a targeted workout routine, maintaining muscular size in your glutes shouldn’t be a problem.
What foods make your butt bigger?’
To build strong glutes, and increase your butt size, focus on consuming high-protein foods for proper muscle fiber development. Protein-rich foods like eggs, fish, and greek yogurt are great sources of nutrition for fueling a bigger butt.
What workouts give you a big booty?
To build a big booty, you need to perform exercises that work your glutes. A few exercises that activate the glutes well include bridges, jumping squats, walking lunges, single-leg deadlifts, clamshells, banded side steps, and donkey kicks.
How long does it take to get a bigger butt?
How long it takes to build a bigger butt will vary depending on a number of factors like genetics, body type, and current fitness level. But if you follow a targeted workout routine and consume a diet that promotes muscle development, you could see the size of your butt grow as soon as 6-12 weeks.
Do squats make your butt bigger?
Yes, performing squats works your glutes and builds a bigger butt. Incorporating different squat variations like barbell squats and jumping squats can speed up the process.
