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How To Flatten Your Tummy And Keep Your Hips, Butt And Hips Small

Sport burns calories and builds muscles, boosts the metabolism.

If you want to get small and stay small, exercising you must become your close friend. Exercise builds muscles. The more muscle you have, the faster your metabolism is and the more calories you burn even at rest. Focus on strengthening your biggest muscles with weight resistance exercises to burn more calories. Also, do cardio at high intensity intervals while monitoring your daily caloric intake so you can lose weight and flatten it.

Create and commit to an exercise plan. You will need to exercise your muscles at least twice a week. Weight training is important to burn calories and increase your metabolism so that you can burn more calories around the clock. Do at least three to five cardio workouts per week, with each workout being 30 minutes to an hour long.

Includes lots of strength exercises for your glutes and hamstrings. They are some of the largest muscles in your body. When you strengthen them, you will gain more muscle mass and increase your metabolism. Do one-legged deadlifts to tone your glutes and hamstrings, and raise your butt. Squats will also give you leaner thighs and a firmer feel. By working with multiple large muscles at the same time, these types of exercises are huge fat burners.

Do exercises that will also recruit other muscles so that you can burn more calories with each exercise. It is important to build strong abs so that flat muscles appear under the fat when you put it down. Planks strengthen your lower abs and your innermost abs to help flatten your stomach. Add rows of dumbbells to your plank to burn more fat.

Strengthen your largest torso muscles, including biceps, triceps, shoulders, and lats. You can also try combining lower body exercises with upper body exercises to burn more fat with each exercise. For example, do a squat and bicep curl or overhead press in the same movement.

Choose the most effective amount of weight for any resistance exercise based on this rule: You shouldn't have the strength to do more than 12 repetitions of the exercise without a break and without breaking the correct form. Do up to three sets of eight to twelve repetitions of each exercise. Use free weights, machine weights, your own body weight, or a variety of these for your exercises. One variant is better for challenging your muscles.

Include high-intensity intervals in your cardio workouts by increasing the intensity of your activity for 30 to 90 seconds every few minutes before returning to your normal pace. For example, if you run, do a one-minute sprint every six minutes while exercising. More intense exercise increases mitochondrial activity in the muscle cells, causing them to burn more fat.

Create a calorie deficit and keep track of it with a meal log to make sure you are burning more calories than you are consuming each day. First, determine your minimum daily calorie needs to maintain your body weight. Every day write down everything you eat and add up the calories. Calculate the difference between the calories you burned and your minimum calorie requirement. Write it down to track your progress over time and to set goals.


  • Give your muscles 48 hours of recovery time between strength training to avoid overtraining and injury. Creating a calorie deficit is only advisable if you are overweight or obese. First, consult your doctor and consult a nutritionist.
Keywords: how to smooth your stomach and keep your hips, bottom and hips small, woman

Author: Justin Conner

Justin Conner is a 49 year old journalist. Social media scientist. Beer connoisseur. Alcohol ninja. Professional coffee. Music pioneer.