Regardless of how hard you try, you just can’t tell fat where to arrange itself on your body. Why not? Well, some of that is just written in your unchangeable DNA. Still, with exercise you can grow muscle where you want it. That means with a training program you can have the flat abs, big butt and toned arms that you’ve always wanted. Perform strength-training exercises at least three times each week.
Get rid of extra fat. Do cardio for 30 to 60 minutes each day. Even if you have muscle in all the right spots, extra fat will block all of your hard work from showing unless you burn it off (and keep you from having flat abs). Eat a healthy diet, rich in vegetables, fruits and lean meats, and skip the junk food to help burn off that fat even faster.
Warm up by walking or jogging for 10 minutes.
Strengthen your abs. Place a small towel on the floor. Step onto the towel. Put your hands flat on the floor directly below your shoulders. Stand up onto your toes. Hold for two seconds. Slide your legs back until you are into a pushup position. Bring your legs forward into your chest, bending your knees. Repeat 10 times. Next, slide your legs back into the pushup position, lower yourself onto your forearms and hold the position for 30 seconds. Repeat five times.
Build your butt muscles. Place your hands and knees on the floor. Straighten your right leg and lift it upward. Bring your leg back in. Repeat 10 times on each leg. Next, stand up with your feet hip-width apart. Place a rolled-up towel under your right foot. Bend your elbows and bring your hands in front of your chin. Bend your left leg and slide your right leg out to the side as far as you can. Bring your right leg back in to the starting position and repeat 15 times for each leg.
Tone your arms. Place your hands on the edge of a chair with your fingers facing the wall in front of you and your back toward the chair. Bend yours arms 90 degrees as you lower your body toward the floor. Lift your body back up by straightening your arms. Do not use your legs to help with this exercise. Repeat eight times. Next, stand up with your feet hip-width apart. Hold a dumbbell in each hand. Bend your elbows and lift the dumbbells to shoulder level. Lower the dumbbells back down and repeat 10 times.
- Stretch your abs, butt and arms after performing the cool-down.
- Talk to your doctor before starting any new exercises.
Though constantly traveling the world, Julia Williams is based in Chicago and has been writing since 2006. Williams holds a Bachelor of Science in accounting. She is also a licensed fitness instructor, specializing in Pilates since 2003 and has written hundreds of articles on exercise and health.