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How to Lose Belly Sides & Bottom

Eliminating side fat, belly fat, and buttocks fat can be challenging. However, these three muscle groups--the external obliques (sides), the internal obliques and rectus adominis (belly) and the gluteous medius and gluteous maximus (buttocks)--are easy areas to target because they are such large muscle groups. Once you have identified the areas of your body on which you would like to work, the next step is designing a personal workout regimen that meets your specific needs. Below you will find exercises that target these specific areas.

Things You'll Need

  • Two 5 to 10 pound weights
  • yoga mat/carpeted floor
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Instructions

  1. Workout Routine for Sides, Belly and Buttocks

    • 1

      External Obliques (Sides):

      1. Hold one 5 to 10 pound weight in each hand.
      2. Stand up straight, with your head forward and your arms at your sides.
      3. Tighten your lower belly muscles (imagine your belly button touching your spine).
      4. Lean to one side and hold this position for five seconds.
      5. Straighten. Hold for five seconds keeping your belly tight.
      6. Repeat this exercise on the same side at least 20 times.
      7. Repeat the entire workout on the other side.

    • 2

      Internal Obliques:

      1. Lie on your back with your hands behind your head with the fingers locked (your elbows should extend at an angle from roughly behind your ears).
      2. Pull your knees up to your chest.
      3. Keep your belly tight and extend your right leg.
      4. Bring your right elbow to meet your left knee.
      5. Repeat with your left leg and left elbow to your right knee.
      6. Alternate and count to 50 (25 times on each side).

      Rectus Adominis (Belly):

      1. Lie on your back with your arms straight at your sides.
      2. Keep your legs straight and your toes pointed.
      3. Lift your head off the floor slightly.
      4. Raise your arms and legs, and tighten your belly.
      5. Lift and lower your legs and arms for 25 counts.
      6. Rest for five counts.
      7. Repeat this exercise for four sets.

    • 3

      Gluteous Maximus (Buttocks):

      1. Get on your hands and knees on the floor.
      2. Keep your hands shoulder length apart.
      3. Tighten your whole body.
      4. Pull your right knee up to your chest.
      5. Quickly extend your right leg out from your chest.
      6. Keep your leg at a right angle so that the sole of your foot is facing the ceiling.
      7. Repeat this exercise ten times.
      8. Complete the entire workout with your left leg.

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