Before beginning any exercise regimen, consult a medical professional and consider utilizing the expertise of a certified personal fitness trainer. According to American College of Sports Medicine certified Personal Trainer Shelby Young, "You have to think about losing overall fat and not think that only working the hips, thighs and stomach. If you lose fat all over the body that includes hips, thighs and the stomach, which tend to hold a lot of the body's fat reserves."
Squat
A basic exercise, squats target the muscles of the hips, thighs and buttocks and is highly beneficial in slimming and toning legs and thighs. Squats can be done at the gym, at home, indoors or outdoors, with or without weights, making them versatile and simple to adhere to high or low levels of fitness. Begin from a standing position, with feet at hip-distance. If using weight, hold on to dumbbells or rest a weighted bar behind the base of the neck. Lower the torso, mimicking the movement of sitting into a chair, and return to standing. In the textbook "Exercise Physiology: Energy, Nutrition and Human Performance," Dr. William D. McArdle and professors Frank I. Katch and Victor L. Katch illustrate that focusing on keeping the knees centered causes the abdominals to engage, along with the hip adductors and abductors.
Bicycle Crunches
One of the most effective crunches, bicycle crunches work the inner and outer obliques--or love handles--as well as both the rectus abdominis and transversus abdominis, the deepest layer of abdominal muscle tissue which works with the respiratory system. Begin on the back with the knees in the air bent at 90 degrees and calves parallel to the floor. Simultaneously straighten the left leg and bring the left elbow to meet the right knee. Return to center and extend the right leg while bringing the right elbow to the left knee. "You can do this at a fast pace, without the pause in the center, which will make it more challenging," said Young. "The lower you bring your foot to the ground without touching it, the more challenging the move is. The bicycle crunch works so many parts of the abs and is a phenomenal move that needs no equipment and can be done anytime, anywhere."
Walking Lunge
Holding dumbbells or plates in each hand, or without any weight, walking lunges engage hip and thigh muscles and work the abdominal and core muscles. "It strengthens the quadriceps, hamstrings and gluteals. When you add in the walking motion, your core muscles work even harder to keep you balanced. The lunge is highly effective for slimming the hips and waist but a lot of people overlook it because it's been around so long," said Young. Stand with the feet shoulder-width apart and walk the right foot forward, landing with the heel first. Note that the knee should be at 90 degrees and not extend beyond the toes. Continue the move until the back knee nearly touches the floor. Bring the left foot to meet the right and move forward with a lunge on the left side.
References
- "Exercise Physiology: Energy, Nutrition and Human Performance"; William D. McArdle, Frank I. Katch, Victor L. Katch; 2006
- Shelby Young, ACSM certified Athletic Performance Specialist; Hampshire Hills Sports and Fitness Club;, Milford, NH
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