{"id":57572,"date":"2023-12-07T18:14:21","date_gmt":"2023-12-07T18:14:21","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=57572"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"abs-and-butt-workout","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/abs-and-butt-workout\/","title":{"rendered":"Ultimate Abs And Butt Workout For Flat Stomach And Bigger Butt"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/abs-and-butt-workout\/#Should_I_Start_With_Abs_Or_Glutes\" >Should I Start With Abs Or Glutes?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/abs-and-butt-workout\/#Leg_workouts_demand_more_strength\" >Leg workouts demand more strength<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/abs-and-butt-workout\/#Isolation_core_workouts_arent_necessarily_better\" >Isolation core workouts aren\u2019t necessarily better\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/abs-and-butt-workout\/#Many_lower_body_workouts_also_work_the_core\" >Many lower body workouts also work the core\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/abs-and-butt-workout\/#You_need_to_warm_up_the_core_first\" >You need to warm up the core first\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/abs-and-butt-workout\/#Can_I_Train_Legs_And_Abs_Together\" >Can I Train Legs And Abs Together?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/abs-and-butt-workout\/#Can_Training_Abs_Make_Your_Waist_Bigger\" >Can Training Abs Make Your Waist Bigger?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/abs-and-butt-workout\/#How_Long_Should_A_Workout_Be\" >How Long Should A Workout Be?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/abs-and-butt-workout\/#What_Causes_Low_Belly_Pouch\" >What Causes Low Belly Pouch?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/abs-and-butt-workout\/#The_Best_Abs_And_Glutes_Workout_With_No_Equipment\" >The Best Abs And Glutes Workout With No Equipment<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/abs-and-butt-workout\/#Lateral_lunge_with_crunch\" >Lateral lunge with crunch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/abs-and-butt-workout\/#Donkey_Kick_With_Elbow-To-Knee_Touch\" >Donkey Kick With Elbow-To-Knee Touch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/abs-and-butt-workout\/#Single_Leg_Glute_Bridge_to_Crunch\" >Single Leg Glute Bridge to Crunch<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/abs-and-butt-workout\/#What_Is_The_Best_Gym_Workout_Plan_For_A_Flat_Stomach_And_Big_Bum\" >What Is The Best Gym Workout Plan For A Flat Stomach And Big Bum?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/abs-and-butt-workout\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/abs-and-butt-workout\/#Should_I_Do_Abs_Everyday\" >Should I Do Abs Everyday?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/abs-and-butt-workout\/#Can_You_Train_Abs_In_30_Days\" >Can You Train Abs In 30 Days?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/abs-and-butt-workout\/#Is_Waist_Size_Genetic\" >Is Waist Size Genetic?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/abs-and-butt-workout\/#Which_Is_The_Best_Abs_And_Glute_Machine\" >Which Is The Best Abs And Glute Machine?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/abs-and-butt-workout\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">A small waist and a big round butt, this is the dream for many, male and female alike. Not only can a trim waist and a peach bum help boost your confidence, but this largely desirable figure can make certain clothes fit a lot better. The benefits of strong abs and glutes, however, go beyond simple aesthetics.<\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=2195&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=abs_and_butt_workout&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=2195&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=abs_and_butt_workout\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Strong and toned abs not only look good in a crop top but they can improve your balance, and posture, help stabilize your core in everyday acts and tasks, can prevent back pain and can improve your performance in both sporty and sexual activity (<\/span><a href=\"https:\/\/www.health.harvard.edu\/healthbeat\/the-real-world-benefits-of-strengthening-your-core\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Stronger glutes can also help prevent injury in your knees, lower back, hamstrings and groin during sports and everyday activities. They also help improve your posture and improve athletic performance (<\/span><a href=\"https:\/\/www.livestrong.com\/article\/515885-the-advantages-of-strong-glutes\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Exercising your abs and butt is a surefire way to make sure that these muscles are strong and look great in the mirror. Read on to learn more about which abs and butt workout are best for quick results, as well as how to structure a legs, abs, and buttocks workout and if you should exercise your abs daily!<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Should_I_Start_With_Abs_Or_Glutes\"><\/span><b>Should I Start With Abs Or Glutes?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">While some sources claim that it\u2019s best to start with glutes\/legs and end with abs, we highly suggest doing the opposite &#8211; start with your abs and end with a glute workout.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, do not work your abs too much at the beginning for the following reasons (<\/span><a href=\"https:\/\/www.popsugar.com\/fitness\/should-i-do-abs-before-after-workout-46410592\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/health.clevelandclinic.org\/planning-to-start-exercising-start-with-your-core-first\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.menshealth.com\/fitness\/a19529747\/work-your-abs-first\/\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Leg_workouts_demand_more_strength\"><\/span><b><a href=\"https:\/\/betterme.world\/articles\/benefits-of-leg-workouts\/\">Leg workouts<\/a> demand more strength<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you overdo the <a href=\"https:\/\/betterme.world\/articles\/core-workout-tips-and-exercises-you-need-to-know\/\">core workouts<\/a> in the beginning, chances are that you could be too fatigued to properly train your glutes later on. This, over time, could mean great progress in your abs, but slow and frustrating progress on butt growth.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember, the glutes are the biggest group of muscles in the body and thus they need proper care and attention to sculpt and grow. If you are going to do an abs and glutes workout at home (or at the gym), it\u2019s better to have most of your strength concentrated on the leg\/glutes workout than your core.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Isolation_core_workouts_arent_necessarily_better\"><\/span><b>Isolation core workouts aren\u2019t necessarily better\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is especially true for beginners.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you have been working out for a while and have less body fat around your midsection, doing isolated core workouts could be better for you, especially if you want a more cut midsection and more visible abs (<\/span><a href=\"https:\/\/journals.plos.org\/plosone\/article?id=10.1371\/journal.pone.0212216\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, as a beginner, compound workouts (exercises that work more than 1 muscle group at a time) as well as integrated core exercises will have better results for you.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Because such exercises work multiple muscles at the same time, they burn more calories which can be helpful in trimming any extra fat you may have around the midsection. Less fat in this area makes the stomach flatter, which in turn helps the abs become more visible.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In an older study published in 2013, researchers looking at the effects of integration core exercises vs isolation found that the former worked best to help maximize strength, improve endurance, enhance stability, reduce injury, and maintain mobility of the core (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-jscr\/fulltext\/2013\/03000\/integration_core_exercises_elicit_greater_muscle.5.aspx\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=2195&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=abs_and_butt_workout\">Start using our app and watch the magic happen<\/a>.<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Many_lower_body_workouts_also_work_the_core\"><\/span><b>Many lower body workouts also work the core\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is the main reason why some people say that you do not need an isolated ab workout if you will be training your glutes and legs.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Lower body workouts are classified as <a href=\"https:\/\/betterme.world\/articles\/compound-exercises-for-weight-loss\/\">compound exercises<\/a> since they target not only the glutes but also the hips, thighs, abs, and lower back. Common glute and<a href=\"https:\/\/betterme.world\/articles\/best-leg-exercises\/\"> leg exercises<\/a> like deadlifts and well as multiple variations of lunges and squats all work the core while you are doing them.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you exhaust your abs too much in the beginning you may then be overworking them when doing any of the above-listed lower body exercises which could potentially fatigue you\u00a0 faster.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"You_need_to_warm_up_the_core_first\"><\/span><b>You need to warm up the core first\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is perhaps the most important reason why you should have core exercises first in your abs and glutes workout plan gym routine. We use our abs in many exercises, not just core and upper body workouts.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Because the core muscles are necessary in all forms of training, they must be warmed up well before getting into the training session. Failure to do so might lead to injury and can also hinder\/slow down your performance during the session. A quick core warmup can involve up to 5 minutes of a combination of planks, bird dog, mountain climbers and bear crawls.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=2195&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=abs_and_butt_workout\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/6_1.png\" alt=\"abs and butt workout\" \/>\u00a0<\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_I_Train_Legs_And_Abs_Together\"><\/span><b>Can I Train Legs And Abs Together?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, you can. And you do not even need to do separate isolated exercises to activate and strengthen the abs.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As stated above, many lower body workouts also target and exercise your core muscles which over time, helps strengthen them. To help keep your core muscles activated through your abs and workout routine, make sure to keep your core braced.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In one study published in 2014 in <\/span><i><span style=\"font-weight: 400;\">The Journal of Physical Therapy Science<\/span><\/i><span style=\"font-weight: 400;\">, researchers found that bracing your core helps activate these muscles, specifically the left rectus abdominis (abs) and both internal and external obliques (located on the sides of the abdominal area &#8211; think love handles (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3944309\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_Training_Abs_Make_Your_Waist_Bigger\"><\/span><b>Can Training Abs Make Your Waist Bigger?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, it can, but not in the way you think.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Exercising your abs may make your waistline bigger not due to extra fat but due to muscle and muscle hypertrophy. When you work any muscle group, with resistance training in particular, small microscopic tears can occur to the muscle fibers as a result.\u00a0 This is a normal part of the muscle-strengthening process.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Once you stop working out and rest, the body will begin the repair process.\u00a0 The body uses protein to help repair and rebuild the damaged muscle fibers. This process also helps with muscle adaptation -further resulting in bigger and stronger muscle fibers, helping them deal with higher levels of resistance or weight during your next workout.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your abs are not exempt from muscle hypertrophy. Working your core muscles will make them bigger over time, and this is why very fit people will have pronounced abs. If you already have a larger waistline, it could get bigger too, but from increased muscle mass instead.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you continue to work out and most importantly maintain a healthy calorie deficit diet, the excess body fat that covers your abdominal muscles will gradually decrease over time. Less fat in the abdominal area means a smaller waist, even with gradually growing core and ab muscles.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For those with already flat stomachs but are worried that training abs will change this, we\u2019d like to assure you that the change will very likely be minimal. Core muscles will not become as big as the biceps. Plus working out also helps reduce your overall body fat and thus the waist will likely go back to as small as it was, if not smaller.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/workout-for-lower-butt\/\"><i>Workout For Lower Butt: Exercises For A Firmer, Perkier Bum<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Should_A_Workout_Be\"><\/span><b>How Long Should A Workout Be?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As a general rule, all adults should be getting at least 150 minutes of moderate-intensity aerobic activity a week and should include muscle-strengthening exercises at least twice a week. Basically 30 minutes of exercise a day, 5 days a week (<\/span><a href=\"https:\/\/www.cdc.gov\/physicalactivity\/basics\/adults\/index.htm\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This, however, is just a simple guideline, not a rule set in stone. Because of the many existing barriers to physical activity (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24154584\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.physio-pedia.com\/Barriers_to_Physical_Activity\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">), the time one dedicates to working out can vary greatly from person to person.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Depending on how you are feeling or what\u2019s going on, you can divide your workout durations as follows (<\/span><a href=\"https:\/\/www.verywellfit.com\/how-long-should-i-work-out-3495483\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Short workout days<\/b><span style=\"font-weight: 400;\"> &#8211; A session on this day can be anywhere between 20 to 30 minutes. Because you do not have a lot of time, the workout should be high-intensity to help burn a lot of calories.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Long moderate workout days<\/b><span style=\"font-weight: 400;\"> &#8211; Such days are great for full-body workouts. You can combine both cardio and weightlifting on such days. Exercise sessions on such days can last anywhere between 45 to 90 minutes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Active recovery days <\/b><span style=\"font-weight: 400;\">&#8211; Unlike passive recovery days where you can be a couch potato and simply let your muscles rest, active recovery calls for some sort of easy workout or movement. Such sessions typically last 30 to 45 minutes.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Exercises done on recovery days help stretch muscles, which helps reduce soreness and DOMS, as well as increase range of motion, reduce stress levels, and increase calorie burn. Perfect exercises for active recovery days include yoga, self-<a href=\"https:\/\/betterme.world\/articles\/benefits-of-massage-for-weight-loss\/\">massage<\/a> with a foam roller, swimming, yoga, cycling, or walking.<\/span><\/p>\n<p><strong>BetterMe app will provide you with a host of fat-frying fitness routines that\u2019ll scare the extra pounds away and turn your body into a masterpiece! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=2195&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=abs_and_butt_workout\">Get your life moving in the right direction with BetterMe! <\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Causes_Low_Belly_Pouch\"><\/span><b>What Causes Low Belly Pouch?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A lower belly pouch can be caused by multiple reasons including (<\/span><a href=\"https:\/\/www.healthline.com\/health\/belly-bulge\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.livestrong.com\/article\/322187-why-does-fat-accumulate-around-my-belly\/\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bloating &#8211; Due to gas or eating too much during lunch\/dinner. The issue could also be brought along by issues like IBS, constipation, ovarian cysts, etc.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dietary choices &#8211; Eating on a calorie surplus leads to excess calories being stored in the body as fat. Extra fat can cause the lower belly to get bigger.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lifestyle choices &#8211; A bad diet combined with poor sleeping habits and lack of exercise can also lead to a bigger belly, starting with a lower belly pooch.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pregnancy &#8211; Once a woman gives birth, the belly does not automatically go away. The bulge can be due to fluid retention or abdominal muscle separation.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Menopause &#8211; Estrogen level decrease, insulin resistance, sleep disruptions, and decreased muscle mass are some factors associated with menopause. Individual experiences can vary, however, these factors can lead to weight gain that may reflect in a bigger lower belly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Alcohol &#8211; It is just empty calories and carbs and is the biggest cause of big bellies in men.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=2195&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=abs_and_butt_workout\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/1.png\" alt=\"abs and butt workout\" \/>\u00a0<\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Best_Abs_And_Glutes_Workout_With_No_Equipment\"><\/span><b>The Best Abs And Glutes Workout With No Equipment<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">No gym membership or equipment at home? No problem. You can still get a good core and glutes workout without them.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Body weight exercises are not only low cost and convenient &#8211; as they can be done anywhere &#8211; but they can also help improve functionality, are easy to adjust to whatever fitness level you are currently at, and above all, are quite effective in both weight loss and muscle growth (<\/span><a href=\"https:\/\/www.health.harvard.edu\/exercise-and-fitness\/the-advantages-of-body-weight-exercise\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.researchgate.net\/publication\/283538191_The_Impact_Of_Ten_Weeks_Of_Bodyweight_Training_On_The_Level_Of_Physical_Fitness_And_Selected_Parameters_Of_Body_Composition_In_Women_Aged_21-23_Years\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some of the best <a href=\"https:\/\/betterme.world\/articles\/best-home-workouts-to-lose-belly-fat\/\">home workouts to lose belly fat<\/a> and build your glutes with zero equipment:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Lateral_lunge_with_crunch\"><\/span><b>Lateral lunge with crunch<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">By themselves lunges are best known as glute exercises while crunches are primarily a core workout. Combining both in a single move creates a compound move that directly targets your glutes and core.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start with your feet shoulder-width distance apart, slight bend in the knees and chest up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step your right leg out to the side as you push your hips back, bending your right knee while leaving your left leg straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Then, drive off your right foot to reverse the movement, exploding back to center, driving your right knee to chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Balancing on your slightly bent left leg, bring your hands wide outside your head. Twist through your core to meet your right knee with your left elbow performing a standing crunch.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do 3 sets of 10 on your right side before switching to the left side and repeating the same.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Donkey_Kick_With_Elbow-To-Knee_Touch\"><\/span><b>Donkey Kick With Elbow-To-Knee Touch<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Donkey kicks mainly target the buttocks and hamstrings directly while elbow-to-knee touches\/crunches are great for the core muscles, especially the obliques.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start on all fours, with your hands directly under your shoulders and knees under hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Draw your stomach in while bracing the core, then simultaneously kick back the right leg and raise your left arm straight out.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your spine aligned, bring back the right knee towards the core and draw the extended arm into the core as well.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kick back once again and extend the arm back out. This counts as 1 rep<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do 3 sets of 10 to 12 reps per side.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Single_Leg_Glute_Bridge_to_Crunch\"><\/span><b>Single Leg Glute Bridge to Crunch<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by lying on your back and bend the knees at 90 degrees angle. Place your hands behind your head, elbows out to the sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your right foot on the mat, lift your left leg, sending it straight above you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Brace the core then press through the heel of your right foot to slowly lift your hips up, performing a single leg glute bridge.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower your hips to the mat to return to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Then, perform a cross body crunch, lifting your shoulders as you bring your right elbow to meet your left knee.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">With control, lower your shoulders to the mat, keeping your left foot in the air.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">This is one rep. Do 3 sets of 8 reps on each side<\/span><\/li>\n<\/ol>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_The_Best_Gym_Workout_Plan_For_A_Flat_Stomach_And_Big_Bum\"><\/span><b>What Is The Best Gym Workout Plan For A Flat Stomach And Big Bum?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The best gym abs and butt workout plan is one that allocates two days a week to work these muscles. Working any muscle group too much could be detrimental to progress. Just two days per week allows time for rest and recovery which translates into increased muscle strength but also hypertrophy (aka muscle growth).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some exercises that you can add to your ab and glute routine include<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Good morning\u00a0 &#8211; They target your hamstrings, gluteus maximus, erector spinae, and lower back muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumbbell squat with an oblique twist &#8211; Squats are a popular lower body workout that targets the glutes, quads, hip flexors, calves and abductors. The oblique twist targets the external obliques and internal obliques as well as the rectus abdominis.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Weighted glute bridges<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kang squats &#8211; A combination of the standard squat with good mornings<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squat pulses<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Walking lunges<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Burpees<\/span><\/li>\n<\/ol>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/butt-lift-workout\/\"><i>Butt Lift Workout Guide: Top 20 Sculpting Moves for Toned Glutes<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=2195&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=abs_and_butt_workout\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/5_1.png\" alt=\"abs and butt workout\" \/>\u00a0<\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Should_I_Do_Abs_Everyday\"><\/span><strong>Should I Do Abs Everyday?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">No, you should not.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Abs, like every other muscle group, needs ample time to recover and repair after exercise. This will help them recover and grow, and most importantly, will prevent the overtraining syndrome (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3435910\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_You_Train_Abs_In_30_Days\"><\/span><strong>Can You Train Abs In 30 Days?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, you can. Consistently training a muscle group will cause hypertrophy where it grows bigger and stronger. However, 30 days is not the magical answer for abs, especially if you have a lot of body fat.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Noticing improved definition in your Abs in 30 days\/4 weeks could be a possibility for those with less than 10 percent body fat and a possibility for those with 10 to 11 percent body fat. Any more than that and you will need patience and more time to achieve this (<\/span><a href=\"https:\/\/www.medicinenet.com\/is_it_possible_to_get_abs_in_30_days\/article.htm\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_Waist_Size_Genetic\"><\/span><strong>Is Waist Size Genetic?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, unfortunately, your genes can affect your waist size as they determine where you are most likely to store body fat (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/9845227\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/10375046\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). However,\u00a0 genes are not the only influencing factor, with healthy behavioral, environmental, and dietary changes, you can fix this for the better.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Which_Is_The_Best_Abs_And_Glute_Machine\"><\/span><strong>Which Is The Best Abs And Glute Machine?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">There is no machine dedicated to working both the glutes and abs. However, since lower body workouts also target the abs, using something like the stair stepper or the squat rack for multiple squat variations can indirectly target the core, working these muscles too.<\/span><\/p>\n\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=2195&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=abs_and_butt_workout&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=2195&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=abs_and_butt_workout\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">An ab and butt workout is a good way to not only improve your health but also lose weight and gain more self-confidence. Remember that while working out goes a long way in helping muscle growth and weight loss, you will not achieve your goals if you do not change your diet for the better.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>A small waist and a big round butt, this is the dream for many, male and female alike. Not only can a trim waist and a peach bum help boost your confidence, but this largely desirable figure can make certain clothes fit a lot better. The benefits of strong abs and glutes, however, go beyond [&hellip;]<\/p>\n","protected":false},"author":29,"featured_media":57578,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[56],"tags":[],"coauthors":[109,210],"class_list":["post-57572","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-butt-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ultimate Abs And Butt Workout For Flat Stomach And Bigger Butt - BetterMe<\/title>\n<meta name=\"description\" content=\"Are you looking for the ultimate \u2605 ABS AND BUTT WORKOUT \u27a4 for a smaller waist and a peach shaped butt? Check out this article for the best tips and exercises\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ultimate Abs And Butt Workout For Flat Stomach And Bigger Butt\" \/>\n<meta property=\"og:description\" content=\"Are you looking for the ultimate \u2605 ABS AND BUTT WORKOUT \u27a4 for a smaller waist and a peach shaped butt? Check out this article for the best tips and exercises\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/abs-and-butt-workout\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2023\/12\/4-1024x576.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"576\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"\u0421. Kamau, Giulia Ralph, CPT, S&amp;C, SPC\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"\u0421. Kamau, Giulia Ralph, CPT, S&amp;C, SPC\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/abs-and-butt-workout\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/abs-and-butt-workout\/\"},\"author\":{\"name\":\"\u0421. Kamau\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/05bcd715bea15329a5c0bc94910663b3\"},\"headline\":\"Ultimate Abs And Butt Workout For Flat Stomach And Bigger Butt\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/abs-and-butt-workout\/\"},\"wordCount\":2451,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/abs-and-butt-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/12\/4.png\",\"articleSection\":[\"Butt Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">A small waist and a big round butt, this is the dream for many, male and female alike. Not only can a trim waist and a peach bum help boost your confidence, but this largely desirable figure can make certain clothes fit a lot better. The benefits of strong abs and glutes, however, go beyond simple aesthetics.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\" data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=2195&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=abs_and_butt_workout\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:256,&quot;11&quot;:3}\\\" data-sheets-formula=\\\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Strong and toned abs not only look good in a crop top but they can improve your balance, and posture, help stabilize your core in everyday acts and tasks, can prevent back pain and can improve your performance in both sporty and sexual activity (<\/span><a href=\\\"https:\/\/www.health.harvard.edu\/healthbeat\/the-real-world-benefits-of-strengthening-your-core\\\"><span style=\\\"font-weight: 400;\\\">17<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Stronger glutes can also help prevent injury in your knees, lower back, hamstrings and groin during sports and everyday activities. They also help improve your posture and improve athletic performance (<\/span><a href=\\\"https:\/\/www.livestrong.com\/article\/515885-the-advantages-of-strong-glutes\/\\\"><span style=\\\"font-weight: 400;\\\">14<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Exercising your abs and butt is a surefire way to make sure that these muscles are strong and look great in the mirror. Read on to learn more about  ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/abs-and-butt-workout\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/abs-and-butt-workout\/\",\"name\":\"Ultimate Abs And Butt Workout For Flat Stomach And Bigger Butt - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/abs-and-butt-workout\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/abs-and-butt-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/12\/4.png\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Are you looking for the ultimate \u2605 ABS AND BUTT WORKOUT \u27a4 for a smaller waist and a peach shaped butt? 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Kamau, Giulia Ralph, CPT, S&amp;C, SPC","Est. reading time":"12 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/abs-and-butt-workout\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/abs-and-butt-workout\/"},"author":{"name":"\u0421. Kamau","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/05bcd715bea15329a5c0bc94910663b3"},"headline":"Ultimate Abs And Butt Workout For Flat Stomach And Bigger Butt","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/abs-and-butt-workout\/"},"wordCount":2451,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/abs-and-butt-workout\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/12\/4.png","articleSection":["Butt Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">A small waist and a big round butt, this is the dream for many, male and female alike. Not only can a trim waist and a peach bum help boost your confidence, but this largely desirable figure can make certain clothes fit a lot better. 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