The entire lower body is a problem area for many people, especially women. Although lower-body fat is not as much of a health risk as belly fat, it can still be unattractive and make it difficult to buy jeans. The key to a better lower body is to burn the fat and tone the muscle -- for this, you need both cardio exercise and resistance moves. The great thing about the thighs, abs, hips and butt is that often, you can do both at the same time.
Thighs
Squats and lunges will work the quads, and side leg raises and lateral lunges work the inner and outer thighs -- hold dumbbells in your hands to make it harder. You can also work your thighs during your cardio routine. Step classes, indoor cycling and kickboxing all involve moves that will help tone your thigh muscles while you burn fat. If you prefer the long, lean look, ballet moves like plies and grand battements force you to power your muscles from deep within to keep proper form while using only your body weight for resistance.
Bum
Your butt muscles are the easiest muscles to target because you use them in everything that you do. Even just taking the stairs instead of the elevator can allow you to sneak in a quick butt workout. You can also use a step machine set to a high resistance or a treadmill at a steep incline. Bridges, where you lay on your back with your knees bent and lift your pelvis into the air, and side raises, where you kneel on all fours and lift your knee to the side, will work the muscles directly, and using heavy dumbbells during your thigh workouts will work your butt as well.
Stomach
Ab exercises can help tone your muscles, but they will not create a flat stomach if you are carrying extra fat -- you must lose weight all over to see the results of your toning routine. Do crunches from the top, bottom and sides to firm your midsection from every angle, or try a Pilates class for an entire core-focused workout. Work on keeping your abs engaged while you do your cardio -- holding them slightly taut and using them to power your lower body gives them an extra workout.
Hips
Like your abs, your hips will not get slimmer from exercises, they will only tone. To lose inches around your hips, you must lose fat all over. The good news is that the same cardio that helps you burn fat can also help tone your hips -- any lower-body-based activity involves the muscles around your hips, which are really a part of your thighs and butt. Your thigh and butt workouts will help tone the area, especially any lateral movements. Inline skating is an especially effective cardio option that will target your hips, butt and thighs.
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