Shedding excess weight in your lower body can be frustrating if you aren't using the right strategy. Turning to cardio as your plan of attack will not help you develop muscle in the legs, which is necessary for fat loss. Losing weight in the legs requires building the muscles though strength training to fire up your metabolism and burn fat. Perform a variety of strength training exercises to challenge your leg muscles and trim inches off your thighs and butt.
Dumbbell Squats
Dumbbell squats work the glutes, hamstrings, quadriceps and calves. Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Let your arms hang straight while sitting your hips back like you are about to sit in a chair. Lower your hips until your knees are bent at 90 degrees. Drive yourself up while keeping your weight focused in your heels. Return to the starting position. Repeat for four sets of 20 repetitions.
Walking Lunges
Walking lunges engage the quadriceps, hamstrings, glutes and calves while stimulating the core for stability. Stand with your feet together and hands at your sides. Take a step forward with your left foot, leaving your body in a split stance. Lower your right knee toward the ground until your left knee is bent at 90 degrees. Keep your left knee aligned with your ankle. Press yourself up until your legs are straight, and step forward with your right foot. Repeat the lunging motion. Continue alternating legs for four sets of 20 repetitions on each leg.
Single-leg Squats
Single-leg squats target the glutes while engaging the thigh and calf muscles. Stand in front of a flat bench. Face your back to the bench. Extend your right leg backward and position your right foot on top of the bench. Lower your hips toward the ground until your left knee is bent at 90 degrees. Keep your weight focused in your left heel and press up, returning to the starting position. Repeat for four sets of 20 repetitions on each side.
Glute Bridges
Bridges recruit the glutes or butt muscles. Lie on your back with your knees bent and feet flat on the floor. Squeeze your glutes and press your hips up toward the ceiling. Slowly lower your hips toward the floor, but don't allow your butt to completely rest on the ground. Repeat the movement for four sets of 20 repetitions.
References
- Bodybuilding.com: Glutes
- "Weight Training Manual"; National Federation of Professional Trainers; 2006
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