Weight loss: Three exercises to lose belly fat and tone your glutes at the SAME time

WEIGHT LOSS can be difficult to achieve on specific areas of the body, but a body transformation expert has revealed three exercises to add to your workout routine which can help you lose belly fat and tone your glutes at the same time.

A toned bottom has been steadily creeping up the weight loss wish list for those seeking some kind of improvement to their physique. 

But before heading straight to the gym to get your squat on, body transformation expert Christ Wharton said it’s important to understand that no matter how many ‘bum’ exercises you do, it will not help you lose fat in that area specifically. 

He said: “We simply cannot spot reduce body fat like this. As we begin to eat less, and exercise more, our bodies will drop fat proportionally. In other words, you will lose fat from everywhere, not just the areas you are exercising.” 

First things first, you must create a calorie deficit through your training an nutrition plan before you can lose any fat from any part of your body. 

According to Chris, the easiest way to achieve this is by lowering your food intake and moving 

He said: “Set yourself a calorie target and focus on eating nutrient rich whole foods - consisting of vegetables, lean meats and fish and some complex carbohydrates around workouts. 

“Also aim to avoid drinking too many calories, dodge the lattes, smoothies and booze where possible as they are guilty of pushing you over your calorie target with very little nutritional value.” 

Alongside your controlled calorie intake, get used to moving more throughout the day. 

Chris added: “In conjunction with a regular training schedule (targeting the whole body, not just the glutes and abs) consider adding in some non-exercise activity, such as taking the stairs at work, getting off the train a stop early or even standing at your desk. Literally anything that makes you move more throughout the day will help. 

“As more body fat is lost and you begin to see the true shape of your stomach and glutes, it’s important to begin targeting the areas you would like to shape up to give them some shape and definition. Try adding these three lower body exercises into your workout plan to help shape up your bottom.” 

Barbell Deadlift 

Start with the bar on the floor. Stand with your feet hip-width apart, mid-way beneath the bar, with toes pointing 15 degrees outwards.

Grab the bar with hands shoulder width apart, with arms resting just outside the knees. 

Bend your knees until your shins touch the bar while painting a neutral spine (no rounding of the lower back). 

Keeping your arms straight, lift your chest up without lifting the weight. 

Take a deep breath and pull the bar up by driving up through the chest and snapping the hips forward. 

Lock hips and knees out to complete the rep, the lower back to the floor with control. 

Note: This is a complex lift to perform correctly. Be sure to start with a light weight, and ask for help if you need it. There is no quicker way to injure your lower back than a dodgy deadlift. 

Side-lying hip abduction 

Lay on your side with you forearm directly below your shoulder and bend your bottom leg.

Now raise your hips off the floor, whilst keeping your top leg straight.

Raise your top leg off of the floor and pulse up and down, squeezing the glutes at the top of each rep.

Repeat 15-20 times before swapping legs

Clam hip thrusts 

Lay flat on your back and bring the soles of your feet together with knees pushed out.

Now simply squeeze your glutes together and thrust your hips up into the air. Pause at the top.

Slowly lower your bottom back to the floor before repeating 12-15 times.

If this is too easy, add a dumbbell, kettle bell or alternative to make it more challenging.

Chris added: “It’s important to take on any workout plan, or exercise regime with an open mind. The best workout for you to improve any body part is the one you stick to and enjoy doing the most. 

“There are literally hundreds of glute and ab exercises that will all help you to achieve the same result. Take my advice and get your nutrition in check as your number one priority. Try as many workouts and exercises as you can. 

“Keep mixing it up until you find a plan you enjoy! Then get your head down and get the job done.”

Chris Wharton is the Co-owner and Director of the Better Body Group, a chain of gyms in the South East that specialises in body transformation, injury rehabilitation and improving fitness performance, all delivered by graduate-level personal trainers.