Genetics determine which area of the body you gain and lose weight from. Slimming a certain area of the body, or spot reduction, is impossible. The best way to burn fat and reduce inches in the waist, thighs or hips is to eat a healthy diet, perform cardiovascular workouts, and incorporate toning exercises for the muscles in the upper and lower body. To see changes in the lower body, exercises should involve large muscles such as the quadriceps, hamstrings and glutes. Use a variety of equipment for lower-body exercise and switch up your program every four to six weeks to see continual changes.
Lunges
Lunges are great because they focus on multiple muscle groups in the lower body. To perform a lunge, take a large step forward and bend the front knee until your quad is parallel to the floor. Hold this position for two to three seconds then return to starting position and switch legs. Taking a big step forward focuses the work on the glutes while taking a more narrow step focuses the work on the quadriceps. Perform walking lunges to increase the number of calories burned. Be sure to keep your knee in line with your toes to prevent injury. Allow 48 hours of rest before perfoming another lower-body workout.
Incline Treadmill Walk
The treadmill offers tremendous cardiovascular benefits and can also be used to sculpt the lower body. Instead of the usual routine of walking on the treadmill at a constant level, try a hill program. If a hill program option is not available on the treadmill, create one manually. Warm up for about about five minutes at a pace of 2.5 to 3.0 miles per hour, no incline, then at minute six, take the treadmill up to 6.0 to 8.0 incline while keeping the speed the same. Squeeze the glutes during each step and try to maintain a steady stride for 20 minutes. Stick with this program and gradually increase your workout time to 30 minutes. You can perform this routine every day if you like.
Leg Lifts
Side lying leg lifts strengthen the gluteus medius muscle at the side of the hips. This is a small muscle and will not slim the hips alone, so be sure to include this exercise with other exercises such as lunges and squats. To perform this exercise, attach an ankle weight to the working leg. Lie on your side with your hips stacked one on top of the other. Lift one leg out to the side, no more than 70 degrees and hold this position for one to two seconds before lowering the leg. Perform 12 to 15 repetitions, then switch sides and work the other leg.
Monster Walk
The monster walk slims the glutes, quadriceps and outer portion of the thighs. You'll need a circular resistance band, preferably with ankle cushion. Attach the resistance band around both ankles and take a wide step with the right foot slightly forward. Sit low and step the left foot out forward, while maintaining that wide stance. Walk forward with the wide stance, be sure to move slowly and step with the heel first, keeping the legs wide. If done properly, you'll feel the work intensely in your glutes and outer portion of the leg. Step forward for 12 to 16 steps or until muscle fatigue, then monster walk backward to your starting position.
References
- "Strength Training Anatomy 2nd edition"; Frederic Delavier; 2006.
- LifelineUSA: Monster Walk
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