Many of us are frustrated by stubborn fat and excess weight hanging around our abdomen, hips and thighs. However, with grit and determination, we can smooth our profile and get rid of unsightly love handles, muffin tops, thunder thighs and bubble butts, as they are sometimes called. However, a several-pronged approach to weight loss will help individuals achieve the best results, no matter where that stubborn weight is hanging on to.
Step 1
Increase your level or type of exercise; increase aerobic activity to a minimum of 30 to 90 minutes a day. Walking, jogging, bicycling, swimming and high intensity sports like racquetball and tennis are great for trimming the body and focus on lower body efforts.
Step 2
Perform all around aerobic exercise such as walking or jogging while adding specific leg and abdominal strengthening moves into your workout. Add about 15 to 20 minutes of abdominal exercise to your routines every day. For example, perform oblique workouts such as lying on the floor, legs bent and arms behind your head. Don't pull on the head, but lightly touch fingers together or place near the ears. Lift the left knee toward the center of the chest while at the same time lifting the head and shoulders off the floor, trying to tough the left knee to the right elbow. Do this 10 times and then switch sides. Exercises like this engage the abdominal muscles while focusing on those love handle areas.
Step 3
Perform waist twists every time you take a break from the computer or while you're watching television. Touch your fingers to each shoulder, elbows out. Stand with feet a little wider then shoulder width apart and while keeping the head and hips facing forward, twist your upper torso back and forth, bringing the elbows into the front of the body with each twist. Do 50 of these during your breaks throughout the day. This is a great exercise for the side.
Step 4
Avoid high fat and high sugar foods like fast food, junk food and sweets and desserts for fast and effective results to exercise. The more you exercise, the more calories you'll burn. The more you reduce high fat foods from your diet, replaced by vegetables and fruits, the more difference you'll see not only in the scale, but in the mirror.
Tips and Warnings
- Abdominal and hip weight is the most difficult for women to get rid of. According to sports coach Brian Mac, increase of exercise works hand in hand with increased calorie burn. Mac advises against trying to spot reduce, as doing so does not remove quantity of fat in that area, but just makes it look firmer. Exercise that works all body parts helps the body lose weight everywhere. Lunges and squats are a great way to tone the thighs and develop lean muscle mass. Abdominal workouts like side twists and oblique abdominal exercises will help also.
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