If you have an apple-shaped body, you likely have excess fat in your abdomen, buttocks, hips and upper legs. Many people experience this type of weight gain; however, fat in these areas cannot only be diminished, you can also prevent it from coming back. Implement a consistent aerobic exercise routine and strength training program to get you on track to achieving and maintaining a thinner, healthier body.
Squats
Squats will help you strengthen much of your problem area if you have an apple-shaped body. Squats target your quadriceps, hamstrings, glutes and hips. A basic front squat may be performed by using your body weight as resistance; however, to add further resistance and build stronger muscles in your upper legs, hips and buttocks, perform this exercise with a dumbbell in each hand at either hip height or shoulder height. Perform three sets of 10 to 12 repetitions of this exercise two to three days a week.
Lunges
Lunges work the same muscle groups as squats, so pair this exercise with squats for a more beneficial upper leg, hip and glute workout. Like squats, the lunge may be performed with or without weights. Hold a dumbbell in each hand for additional resistance and muscular strength. You may choose to lunge on one leg at a time for 10 to 12 repetitions, or challenge yourself by lunging back and forth across a room for three total sets.
Abdominal Fat and Crunches
Abdominal fat may be especially dangerous. Sometimes, behind the layer of noticeable subcutaneous abdominal fat lies an unhealthy layer of fat that surrounds vital organs. This fat, visceral fat, could cause health complications and diseases such as diabetes, cardiovascular disease and stroke. To help banish this type of fat, along with unattractive subcutaneous fat, combine aerobic exercise with abdominal strength training exercises, such as crunches.
Crunches are a traditional abdominal strengthening exercise due to their effectiveness as well as their ability to be modified. Traditional crunches strengthen the central and upper abdomen, while reverse crunches target the lower abdominal muscles. Perform a reverse crunch by keeping your torso on the ground while lifting your bent legs toward your chest. Complete three sets of 12 to 15 repetitions of each kind of crunch. Perform crunches two to three days a week, allowing at least a day of rest between workouts for muscle recuperation.
Aerobic Exercise
To help burn calories and remove fat from all over your body, including your problem areas, strive to perform aerobic exercise every day. If you cannot make time for daily aerobic activity, strive to perform this type of exercise most days of the week. The Centers for Disease Control and Prevention suggests adults perform at least 150 minutes a week of moderate-level aerobic exercise or 75 minutes of intense aerobic exercise.
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