Exercise can reshape your body. You can manipulate how you exercise as well as how much you do to achieve your desired results. Target specific areas of your body with resistance exercise to tone and add muscle tissue while using cardio to burn excess fat from your body. Lose your lower belly pooch with high-intensity exercise and commit to training for the best results.
Thigh Training
Step 1
Train your thighs two to three times per week on non-consecutive days. Start with one set of eight to 12 repetitions and progress up to three sets over time.
Step 2
Start with multi-joint exercises such as squats, lunges and step-ups. Choose two to three different multi-joint exercises. If you are doing exercises such as lunges or step-ups, perform eight to 12 reps per leg.
Step 3
Perform targeted exercises for your glutes, quadriceps and hamstrings. Do these exercises after your multi-joint exercise. Leg extensions, leg curls and bridging are all options.
Step 4
Use a challenging resistance for each exercise. Use proper form and technique throughout your reps.
Step 5
Record your workouts in your notebook. Detail frequency, exercises, sets, reps and how challenging the workout is.
Abdominal Training
Step 1
Train your abs a minimum of three to five days per week to lose your lower belly. Progress up to every day if you desire as your ab muscles are resistant to fatigue.
Step 2
Focus on exercises for the rectus abdominus, the obliques and the transverse abdominus. Include exercises that flex, side bend and rotate your spine to challenge all the muscles and lose your lower belly.
Step 3
Perform five to 10 different exercises per workout, moving directly from one to the next. Start with one set of eight to 20 reps, progressing up to three sets as you become stronger. Focus on form and quality of each repetition.
Step 4
Record your workouts in your notebook. Detail the exercises, sets, reps and how challenging the workout is.
Cardio
Step 1
Perform cardio five to seven days each week for significant fat loss. All cardio will burn calories, but running, walking on an incline and stair climbing are intense and will challenge the muscles in your lower body.
Step 2
Exercise for 30 to 60 minutes per session. Keep your intensity level moderate to high to burn the most calories and lose your lower belly and thighs.
Step 3
Try incorporating high-intensity interval training, or HIIT, into your cardio workouts. For example, warm up on a treadmill for 5 minutes at a moderate pace. Increase so that you are running fast for 30 to 90 seconds. Slow down to a jog or brisk walk for 1 to 3 minutes. Continue alternating for the duration of your workout.
Step 4
Record workouts in your notebook. Detail activity, frequency, duration and intensity as well as how challenging the workout is.
Tips and Warnings
- Build up gradually to the maximum workout recommendations. Change workouts every four to six weeks for maximum results. Challenge yourself during every workout. Reduce your caloric intake by 15 to 20 percent for increased fat loss.
- Stop exercising if you feel pain, light-headed, dizzy or nauseous. Drink water before, during and after workouts to prevent dehydration. Do not drastically reduce the amount of calories you eat.
Things You'll Need
- Resistance training equipment
- Exercise mat
- Cardiovascular exercise equipment
- Notebook
References
- "ACSM's Guidelines for Exercise Testing and Prescription"; American College of Sports Medicine; 2010
- University of New Mexico: SuberAbs Resource Manual
- American Council on Exercise: Why is the Concept of Spot Reduction Considered a Myth?
- American Council on Exercise: Ab Exercises
- American Council on Exercise: Upper Leg Exercises
- American Council on Exercise: What is High Intensity Interval Training and What are the Benefits?
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