Your Cart is Empty

How To Get The Flat Tummy And Tight Butt You Desire

August 24, 2015 3 min read

Who doesn't want a flat tummy and rock hard butt? Sometimes, however, these results seem so far away because there is so much misinformation out there. Despite what you may have heard or may have read, getting these results takes more than doing one particular exercise. Fat loss is the key here. No matter how hard you make your muscles, it will not make a lick of difference if you don't lose the layer of fat on top first. This means paying attention to your aerobic workouts as well as your healthy, calorie reduced diet. For losing visceral fat, the kind stored in the belly and around your organs, aerobic exercise is the best. This dangerous fat leads to an increased risk of cardiovascular disease which is the number one killer of women over 35. Women have larger fat cells and produce more lipogenic (fat storing) enzymes and fewer lipolytic (fat releasing) enzymes than men. Estrogen can also play a role in fat deposition. Estrogen levels can be impacted by lifestyle and diet. A diet that is loaded with artificial ingredients can result in higher levels of estrogen causing fat cells to grow and become more difficult to combat. It is important to eat anti-estrogenic foods. These include, cruciferous vegetables, passion flower, citrus fruits, omega-3 oils, wild catch salmon, organic dairy products, raw nuts and seeds, avocados, olive oils, wheat germ oil, green vegetables, whole oats and barley, legumes, spices (turmeric, oregano, thyme, rosemary and sage) and herbs (dandelion root, ginger, alma and milk thistle). site2 Here is an idea of what a menu loaded with anti-estrogenic foods looks like: Breakfast: 1 grapefruit and 4-6 egg whites 8 oz cup of coffee or tea 1 dose of fish oil (usually 450-500 milligrams per day of combined EPA/DHA) Mid-Morning Snack: 6-8 ounces of Greek yogurt with ½ cup blueberries or strawberries Lunch: Salad 6 ounces salmon, tuna or white fish ¼ cup unsalted nuts (almonds, soy or cashews) Mid-Afternoon Snack: Whey protein shake with 8 ounces of water or skim milk 1 small apple Dinner: 6-8 ounces chicken or fish 1 cup broccoli, Brussels sprouts or kale 1/4 cup black beans As for the exercise element, spot reducing isn't possible but targeting these areas through a general fat loss regime is effective. Match cardio exercises like running with plyometric exercises that involve explosive movements like jumping or hopping. Fitness Rx offers the same aerobic exercises that combine these movements:
  • Jogging for 5 minutes then running a 40-yard sprint and performing a set of pop squats
  • Treadmill walking or running with jump lunges off of the treadmill
  • Stationary cycling for 5 minutes, jumping jacks, 5 burpees
  • Boot camp style class that combines several of these explosive movements into a single exercise session
The duration of any aerobic workout should be consistent with a person’s fitness level and tolerance. Try to do 30-60 minutes of continuous aerobic exercise, at least five days a week. Still looking for more guidance for your butt and tummy? Try these tightening exercises favoured by the FitRx team: Butt
  • One-Legged Squats: Place the left shin on a ball. Bend the right knee into a squat until it is bent to about 90 degrees. Straighten the leg back to the starting position. Repeat for 10-20 repetitions before switching sides.
  • Cross Over Step-Ups: Stand with your left side facing a step, bench or platform. Lift the right leg and cross it over the left, placing the foot flat on the step or platform. Step back down with the left foot and repeat for 10-20 repetitions before switching sides.
  • Flutter Kicks: Lay on the floor with your legs straight. Place your hands under the outside of your glutes to support your lower back. Raise your legs off the ground until they are approximately 8-12 inches off the floor. Begin by raising one leg up towards the ceiling while lowering the other leg slightly, then alternate the legs. Continue alternating for 15-20 repetitions on each leg.
  • Stability Ball Roll-Outs: Kneel directly behind a large exercise ball with your palms on top of the ball and your arms straight out. Slowly roll the ball forward and away from you, stretching your body out as you perform the movement. Roll out as far out in front of you as you can while still maintaining balance and without losing control of the ball. Perform 15-20 repetitions.
Have you had success tightening your belly and butt? Share your methods with us!    

Leave a comment

Also in BodyRock Store Blog

Image of Bodyrock blog article - What Happens To Your Butt When You Sit All Day?
What Happens To Your Butt When You Sit All Day?

July 14, 2019 3 min read 1 Comment

Do you think your booty looks a little flat? This might be why!
Read More
Image of Bodyrock blog article - 12 Ways To Make Your Belly Flatter By The End Of The Day
12 Ways To Make Your Belly Flatter By The End Of The Day

July 08, 2017 4 min read

Read More
Image of Bodyrock blog article - 7 Ways To Stop Binge Eating In It's Tracks
7 Ways To Stop Binge Eating In It's Tracks

June 22, 2017 2 min read

Do you ever find yourself knuckle-deep in a bag of Cheetos?
Read More
Shipping & Delivery

Due to COVID-19, shipping systems the world over are experiencing abnormal delays. While health and wellness companies are essential services, there is simply an enormous demand on postal and delivery services as individuals and hospitals need more supplies than ever before. This is an unprecedented situation, and we are working around the clock to fulfill your orders as quickly as possible. To be clear, we are filling orders in 4-5 days, and we are shipping immediately after that. Once shipped, our shipping partner, UPS, will get your order out to you as quickly as possible. You will receive the tools you need to stay safe and strong at home through this difficult time. Thanks for your support and understanding.

We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping with our partners at UPS. Once your order is received and processed, it typically takes 2-4 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.

We ship within Canada and the United States via UPS with Standard & Expedited shipping (whichever is faster)

For locations outside of the US and Canada, we ship using FedEx International (EUROPE and Other Nations), which is usually in transit for 7-10 business days, depending on location.

We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Delays caused due to custom withholds are not included in these estimated delivery times.

Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.


All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.