I have a gut and flab on my arms and back. I also have a big butt, which I like. I want to keep the curves, get a small waist but keep my big butt. I found that jogging flattens my butt, which I DO NOT want. Is there any advice that anyone can give me for exercises and workouts to achieve the small waist, small upper body, and large rear. HELP!! By the way, is there anything that I can do to increase the size of my butt??
Lifting will help keep your curves while "toning" your body. It forces your body to work harder to burn the bodyfat as energy while exercising but upping your metabolism. This is the only way to lose the fat in your arms and back. Also keep the butt you want.
Squats are good for building your butt/keeping it. This also works the legs, strengthens your lower back, firms your abs and more. It is the "Queen" of the Core/compound exercises. The compound "core" exercise is the Bench press. This works the shoulders, chest and arms.
Isolation exercises would be bicep curls, tricep extensions, leg extensions/curls, lunges, ab crunches. For the back, it's bentover dumbbell rows or cable rows. Shoulder presses. You will gain some upper body strength as well as keep those curves and some muscle definition....not a bad thing to have.
Coupled with a good diet, you can keep your curves, firm up your body and lose bodyfat. Overall, you lose the bodyfat in those areas by upping your metabolism as the body burns the fat as fuel.
Eating 5-6 small meals a day does this. Up your protein intake to help lose the fat (building lean muscles burns the fat) and gives you energy. Lower your carbs (especially the overly process ones) and eat more veggies/whole grains. Drink plenty of water and cut the sugar.