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For fat loss in the stomach region, cardio is more effective than ab-specific exercises.
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Exercise can go a long way, both in building mass in certain areas and in reducing fat all over the body. While removing fat from one area of the body isn't possible, you can design a routine of exercises for a larger butt and flat stomach. To get a larger butt, you will need to focus on mass-building resistance training exercises in the hips. For a flatter stomach, engage in cardio exercises to burn off excess fat.
Maximize Your Gluteus Maximus
The gluteus maximus is the biggest muscle in your behind; to enhance its size means to enhance the overall size of your butt. Focus on resistance training exercises that target the gluteus maximus, such as deadlifts, leg presses, single-leg squats, step-downs, reverse hyperextensions and lunges. Start with a weight you feel comfortable with and gradually increase the weight for each exercise every couple weeks or so, when you feel that the exercise has become easy. Perform each exercise for a total of 10 reps, three sets each. Rest a few minutes between exercises.
Giving Credit to the Assistants
Though working on the gluteus maximus is perhaps the fastest way to increase the size of your posterior, working on the other muscles in your butt can help give your behind a rounder and larger appearance. Engage in exercises that target those muscles assisting your gluteus maximus -- muscles such as the gluteus medius, gluteus minimus and tensor fasciae latae. Such exercises include leg raises, sit-ups, hip abductions, scissor kicks and wheel rollouts. Again, perform these exercises in three sets of 10 reps with time to rest between exercises.
Burning the Jelly off Your Belly
The key to a flat stomach isn't targeting your stomach. Instead, burn fat off your entire body, which will also lead to fat loss in the stomach region. The most efficient way to do this is to engage in low-intensity cardio. Performing at least 40 minutes of cardio at a low intensity, at around 65 percent of your max heart rate, causes your body to switch from burning glycogen stored in your muscles to burning fat stored all over your body, according to the journal вЂњThe Physician and Sportsmedicine.вЂќ Choose any cardio exercises that you feel you can continue for at least 40 minutes, anything ranging from running on the treadmill and cycling on the stationary bike to a kettlebell or swimming workout.
Don't Have Time for All That
If your schedule is too full to fit in 40-minute cardio sessions in addition to your needed resistance training, consider HIIT. High intensity interval training, or HIIT, is cardio for cheaters. For HIIT, you perform your chosen cardio at both low-intensity and high-intensity, switching every 30 seconds. A HIIT workout need not last more than 15 minutes and still burns fat effectively. You can do this with any cardio exercise you would use for a low-intensity workout. For example, a swimming HIIT routine might be switching between a low-intensity frog stroke to an all-out freestyle swim. Other HIIT routine examples are switching between jogging and sprinting on the treadmill, switching between slow rope jumping and burpees and switching between light shadowboxing to heavy-bag punching.