Dumbell Exercises to lose Belly Fat and Grow Butt

To specifically target your goals of losing tummy fat and growing your glutes with a dumbbell-only workout, it is important to target compound movements that work more than just one body part at a time for calorie burn and some specific exercises that will target glute development.

There is no spot reduction of fat; tummy fat can be reduced along with reducing the overall body fat through the right combination of exercises and diet and lifestyle modifications. But, sure enough, you can always sculpt and tone those needed to be toned with the right exercise.

So, we put together a whole-body workout. We hope you like it:

Warm-Up (5-10 minutes)

Jumping Jacks: 1 minute

Dynamic Stretching (Leg Swings, Arm Circles)

Goblet Squat: It enhances lower body strength and stability.

Romanian Deadlifts - 3 sets of 12-15 reps

Benefits: It hits the hamstrings and glutes, keeping your lower back engaged. This movement helps to bring improvements related to posture and strengthening the muscles surrounding the spine.

Dumbbell Lunges (Alternate Legs) 3x12 per leg

An exercise that works the quads, hamstrings, and glutes, with special emphasis on the glutes, and further improves balance and coordination.

Dumbbell Glute Bridge: 3 sets of 15 reps.

Benefit: This exercise is mainly for the glutes that support hip extension—a key role for glute development. This is also beneficial in engaging the core and hamstrings.

Dumbbell Bench Press or Floor Press - 3 sets of 12 reps

Benefits: With an elite benefit of targeting the chest, shoulders, and triceps, it is one of the paramount exercises for the strength of the upper body and balance of muscles.

One-Arm Dainbell Rows - 3 sets of 12 reps per arm

Benefits: Works on the upper back, i.e., latissimus dorsi; it helps in enhancing posture and spine.

Plank - 3 sets of 30-60 seconds

Benefits: Engages all core muscles, comprising abdominals, obliques, and lower back. It helps in building endurance and stability throughout the body.

Russian Twists (with dumbbell) - 3 sets of 15 reps per side

Benefits: Engages oblique muscles, cuts out side fat, and improved strength leads to better rotational mobility.

Cool Down (5-10 minutes)

The objective is to stretch the entire body and ensure that the body relaxes to assist the muscles in recovering from the exercises they have just been subjected to.


Rest: Resting between each set for 60-90 seconds is enough for recovery to take place properly.

Progression: Increase the weight of the dumbbells with time and when strength is gained so that your muscles are challenged.

Nutrition and Hydration: Have a good, balanced diet with the right nutrient content, and at the same time, keep yourself well-hydrated because both fat loss and muscle recovery are facilitated.