Workout plan for flat stomach and big bum

• Skinny Waist Big Butt Workout
  • Warm-Up
    • Shoulder Mobilization
    • Hip Rotations
    • Knee Rotations
    • Alternating Reaches
    • Side To Side Step
    • PNF Crunches
    • Jumping Jacks
  • Thin Waist Exercises
    • Plank
    • Side Plank With Hip Lifts
    • Russian Twists
    • Hula Hooping
  • Big Booty Training
    • Sumo Squat
    • Goblet Squat
    • Bulgarian Squat
    • Lunge
    • Bridges
  • Running
• Conclusion
  • DISCLAIMER:
  • SOURCES:

There are two types of people who work out, which differ depending on what goal they have. First are the people that exercise in order to lose weight and become healthier, and the second type – those that want to have a toned body, with chiseled muscles and distinguished shapes. If you are a person of the second type, you guessed it by now that only coupling proper nutrition with regular exercise is exactly the way to go.  The majority of women strive for an hourglass body shape. Skinny waist, big butt and big bust – are praised as the flawless dream body in media. As the latter usually depends on genetics and can’t really be achieved with training, there are a lot of workouts focused on the first two aspects. And that is what you will find in this article. So, get down to it, and sculpt your perfect body with this skinny waist big butt workout.

As was mentioned before, this workout is going to be focused on reducing a couple of extra inches off your tummy and adding some volume to your peach by growing muscles. There are certain exercises that will focus on those two main aspects, however, there are also certain techniques that will have a more general and supportive effect. Remember, when it comes to exercising, it should include different activities, and must not target only specific body parts, ignoring all the other ones. It is important map out a full-body training routine, otherwise you may end up with disproportionate muscle development, or even cause muscle imbalance (7).

Warm-Up

Arguably one of the most important parts of any workout is a preparation step. In order to avoid possible injuries, you need to ease yourself into the training by warming up(1). The warm-up usually includes stretches and a bit of cardio, to increase your blood flow and therefore improve the effectiveness of the workout. Here is an example of a light warm-up to perform before getting down to exercises (4):

Shoulder Mobilization

To prepare your shoulders for the work out, stretch out your arms and move them on the sides in a circular motion from the front to the top, then to the back, and to the bottom. Repeat these movements for 15 seconds, then change the direction, drawing circles in the air with your hands from the back to the top, then the front, and then the bottom. Do this exercise for half a minute.

Hip Rotations

Put your hands on your hips and sweep your hips around in a circular movement, pushing them forward, to the right, to the back, and then to the left. Perform hip rotations for 15 seconds clockwise and for 15 more seconds anticlockwise.

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Knee Rotations

This one is perfect for a warm-up before the skinny waist big butt workout, as a lot of the following exercises involve your knees. Put your feet and knees together, keep that connection and bend your knees a little bit, at the same time slightly leaning your torso forward. Put your hands on your knees and start doing a rotation in a similar way to what you did in a previous exercise, but this time using your knees. Do it for 15 seconds in one direction and then switch to another and do it for 15 more seconds.

Alternating Reaches

Bend the right knee of your right leg, use your left arm to reach the toes of your right foot, and lower your upper body, while stretching out your left leg behind you. After that, stand up straight and repeat the same movement with your left leg and right hand. This exercise must last 30 seconds.

Side To Side Step

Make a step to your left, while leaning your torso a bit forward and slightly bending your knees. Then make a step to your right in the same manner. You can modify this exercise by making wider steps, lowering your body more, or changing the speed. For this one you also have half of a minute.

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PNF Crunches

Put your hands up and bend your elbows. Now reach your right elbow with your left knee, while keeping your torso and the standing leg straight. Now do the same thing with your left elbow and right knee. Another 30 seconds for this exercise.

Jumping Jacks

Last but not least, do the 30 seconds of jumping jacks. Stand straight with your hands on your sides, then jump, spreading your legs a bit further than your shoulder width, while putting your hands up and clapping them over your head.

Read More: How Many Calories Do Jumping Jacks Burn: Stepping Up Your Workout Game The Right Way

Thin Waist Exercises

The following exercises will help you reduce the belly fat (if you have it), tighten your abs and strengthen the core, resulting in a skinny waist.

Plank

For a plank lie down on the mat, facing the floor. Use your toes and bent elbows as pillars for your body. Lift your hips, straighten your back and tighten your abs, creating a straight line with your body. Hold this position for as long as you can, try to increase the time for 10 seconds with each workout, until you finally reach two minutes.

Side Plank With Hip Lifts

Lie down on your side and use your hand or an elbow as a pillar for your upper body, while your lower body is supported by the feet. Lower and lift your hips 15 times, then switch to your other side and repeat 15 more times.

Russian Twists

Start in the lying position, holding a ball, a dumbbell or a kettlebell (depending on your fitness level) with both hands in front of your belly. Bend your knees and lift your feet. If it is too difficult for you to keep your feet afloat, you can leave them on the floor. Take your shoulders off the ground, use the ball to touch the ground on your left, and then on your right. Use only your upper body, leaving the legs still. Repeat 20 times.

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Hula Hooping

It is not a secret that hula hooping is highly effective when it comes to trimming your waistline. The modern hula hoop was invented in 1958, and ever since it has been used in the workouts by women whose goal is a skinny waist. A weighted hula hoop is a great addition to any aerobic workout and a fun way of melting fat. Half of an hour of hula hooping burns 165 calories in women and 200 calories in men (2).

Big Booty Training

There are different exercises that can tighten your butt, but the most popular and effective ones are squats. Any of the following exercises can be modified by a bigger number of reps, increased or reduced speed, or added weight.

Sumo Squat

Stand straight, your feet twice the shoulder-width apart, toes pointing out at a 45° angle. Slowly bend your knees, lowering your hips. When your thighs become parallel with the floor stop, and slowly return to the initial position. You can perform weighted sumo squat, by holding a dumbbell or kettlebell in your hands during the process. And you can opt for do a sumo jump squat, by jumping instead of returning to the standing position after each squat. Perform 20 sumo squats in one set.

Goblet Squat

For this one, you will need to stand with your feet slightly further than your shoulder-width apart, toes pointing a bit outwards. Take a kettlebell or a dumbbell, and hold it in front of your chest, close to your body with both hands. Bend your knees and lower your torso. Now, unlike in the sumo squat, you don’t stop when your knees create a 90° angle, but continue pulling your pelvis closer to the ground. When your shins touch your thighs stop, and reverse the previous movement to return into starting position. Doing it 20 times will be great for starters.

Bulgarian Squat

For this exercise, you will need a bench or a chair. You can also use stair steps or a rock. Stand with your right leg on a bench, and take a step forward with your left leg. Your right leg should be stretched behind you, foot on the bench. Bend your left knee and lower your torso, making a squat. Return to the initial position, change legs and repeat. Perform 20 Bulgarian squats.

Lunge

Mechanism of action of the lunge is similar to the one of Bulgarian squat. But for this one you don’t need a bench. Stand straight and take one large step forward with your right leg, bending the knees on both legs at a 90° angle, and leaving your left leg behind. Now switch legs and make the same step with a left leg. Do 15 lunges per leg, making it 30 for both.

Read More: Squats vs Lunges: Which One of These Time-Honored Exercises is More Effective?

Bridges

This one is an essential part of the skinny waist big butt workout, as it involves not only your glutes and thighs, but also core. Lie down on the mat and bend your knees. Slowly raise your hips off the ground, making a straight line with your shoulders, torso, and knees. Hold the position for a second or two, and then slowly bring your hips back to the floor. Do 30 bridges to complete one set.

Running

Running is an overall health beneficial activity which not only strengthens your body and helps you melt fat, but can also significantly improve your longevity, reduce the risk of different health conditions and help you prevent and fight depression (6). And besides all that it can be a great addition to your skinny waist big butt workout, as some of its techniques have proven to be highly effective when it comes to trimming a couple of inches off your belly (8) and making your booty pop.

Conclusion

Seeing a girl with a curvaceous body, you may think: “yea, she is just lucky, because she has great genes”. But what if it is not about genetics? What if you could sculpt that body yourself? All it takes is the right nutrition and regular exercises. Then you can have the desired chiseled abs, strong arms, or an hourglass figure – skinny waist big butt. It is time for you to take the matter in your own hands. So, show them all how it is done! However, remember, that vigorous exercising might have some drawbacks and risks under certain circumstances, including health conditions, which may be complicated by the increased physical activity (5). That is why before making any adjustments in your workout routine, please consult with a specialist (3).

DISCLAIMER:

This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!

SOURCES:

1. Aerobic exercise: How to warm up and cool down (2019, mayoclinic.org)
2. Do weighted hula hoops provide a good workout, or are they just a gimmick? (2017, mayoclinic.org) 
3. Do you need to see a doctor before starting your exercise program? (n.d., health.harvard.edu)
4. Easy 5-Minute Mobility Warm-Up (n.d., webmd.com)
5. Exercise: When to check with your doctor first (2019, mayoclinic.org)
6. Is it good to run every day? (2020, medicalnewstoday.com)
7. Muscle imbalances can wreck your workout (2013, washingtonpost.com)
8. Walking: Trim your waistline, improve your health (2019, mayoclinic.org)

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