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How To Get A Flat Stomach And Big Bum (Workout Plan Inside)

How To Get A Flat Stomach And Big Bum Workout Plan For Home or Gym.jpg

Last Updated on March 11, 2023 by Femniqe


In this quick guide, you’ll learn how to get a flat stomach and big bum at home or gym.

Don’t worry, we’re not going to give you a million different exercises that will just overwhelm you.

Instead, you’ll get 3 flat stomach and 3 big bum exercises that will help you get a smaller flat tummy and grow your glutes.

The Diet For Flat Stomach And Big Bum

Before we even talk about exercises, nothing will happen if your diet is bad.

You can never out train a bad diet, even if you have the best personal trainer money could buy. If you want to get a flat stomach and big bum, shift more towards to “High Protein” diet.

Why? 

A high protein diet is best for growing your glutes while losing fat. When you’re trying to grow your glutes, you need to make sure you’re consuming enough protein to support booty growth. 

Additionally, a high protein diet can help you feel full and satisfied, which can prevent overeating and promote fat loss around your waistline.

Plus eating a high protein diet can also boost your metabolism(1), helping you burn more calories throughout the day. 

So, if you want to grow your glutes while losing fat, make sure you’re consuming enough protein every day. 

Go for lean proteins like eggs, tuna, chicken or plant-based protein sources like lentils, chickpeas, tofu, and quinoa can all be great options.

If you’re overweight, use this meal plan to help you lose excess body fat.

If you find it hard to gain weight in the right places such as your glutes, use this weight gain plan.

How To Get A Flat Stomach And Big Bum With These Exercises

The Flat Stomach Exercises

1. Starfish Lifts

  • Assume a starfish position by lying on your back with your legs and arms spread out wide. 
  • Next, lift your left leg towards your chest while reaching with your right hand to touch your left foot. 
  • After completing the movement, return to the starting position before repeating on the opposite side.

2. Standing Crunch Twist

  • Start with position A by extending your right foot forward, your left foot extended backward, and your hands over your head. 
  • From there, execute a crunch to the left, bringing your left knee up to your chest as demonstrated in position B, with your hands reaching down to touch your knee. 
  • After finishing the movement, return to position A and repeat the desired number of sets and reps. 

3. Plank Runners

  • Assume the plank position and begin performing the running motion by alternating both legs. 
  • As you execute the movement, focus on keeping your abdominal muscles engaged and contracted to ensure maximum effectiveness. 
  • To increase the intensity of the exercise, try to go as fast as possible while still maintaining proper form. 

The Big Bum Exercises

1. Hip Thrusts (Dumbbell Optional)

  • Start with position A as demonstrated above. Then, engage your core and lift your hips off the ground until your thighs and torso are in a straight line with each other. 
  • Once you have reached the top position, hold it for 2 seconds while actively squeezing your glutes. 
  • Slowly lower your hips back down to the starting position and repeat the movement. 

2. Glute Bridge (Resistance band is optional)

  • Begin by lying flat on your back with your feet firmly planted on the ground and spaced shoulder-width apart. 
  • Next, bend your legs to a 90-degree angle. From there, drive your heels into the ground and lift your hips off the ground while extending your hips until your thighs and torso form a sloping line. 
  • At the top of the lift, be sure to actively squeeze your glutes and hold for two seconds before slowly lowering your hips back down to the starting position. 
  • Repeat. 

The 7 Day Workout Plan For Flat Stomach And Big Bum

Here’s the workout plan with above ab and glutes exercises combined into a daily workout routine:

Day 1:

Ab Exercises:

Starfish Lifts – 30 seconds x 3 sets

Standing Crunch Twist – 30 seconds x 3 sets

Plank Runners – 30 seconds x 3 sets

Glute Exercises:

Hip Thrusts – 30 seconds x 3 sets

Glute Bridge – 30 seconds x 3 sets

Day 2:

Ab Exercises:

Starfish Lifts – 40 seconds x 3 sets

Standing Crunch Twist – 40 seconds x 3 sets

Plank Runners – 40 seconds x 3 sets

Glute Exercises:

Hip Thrusts – 40 seconds x 3 sets

Glute Bridge – 40 seconds x 3 sets

Day 3:

Ab Exercises:

Starfish Lifts – 50 seconds x 3 sets

Standing Crunch Twist – 50 seconds x 3 sets

Plank Runners – 50 seconds x 3 sets

Glute Exercises:

Hip Thrusts – 50 seconds x 3 sets

Glute Bridge – 50 seconds x 3 sets

Day 4:

Ab Exercises:

Starfish Lifts – 60 seconds x 3 sets

Standing Crunch Twist – 60 seconds x 3 sets

Plank Runners – 60 seconds x 3 sets

Glute Exercises:

Hip Thrusts – 60 seconds x 3 sets

Glute Bridge – 60 seconds x 3 sets

Day 5:

Ab Exercises:

Starfish Lifts – 70 seconds x 3 sets

Standing Crunch Twist – 70 seconds x 3 sets

Plank Runners – 70 seconds x 3 sets

Glute Exercises:

Hip Thrusts – 70 seconds x 3 sets

Glute Bridge – 70 seconds x 3 sets

Day 6:

Ab Exercises:

Starfish Lifts – 80 seconds x 3 sets

Standing Crunch Twist – 80 seconds x 3 sets

Plank Runners – 80 seconds x 3 sets

Glute Exercises:

Hip Thrusts – 80 seconds x 3 sets

Glute Bridge – 80 seconds x 3 sets

Day 7:

Ab Exercises:

Starfish Lifts – 90 seconds x 3 sets

Standing Crunch Twist – 90 seconds x 3 sets

Plank Runners – 90 seconds x 3 sets

Glute Exercises:

Hip Thrusts – 90 seconds x 3 sets

Glute Bridge – 90 seconds x 3 sets

Remember to listen to your body and rest as needed. This workout plan is designed to progressively challenge you each day and help you achieve your fitness goals.


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