While weightlifting can help you improve your strength and overall health, it can also help you achieve your ideal body type. A slim waist and muscular thighs will help your body look fit and can be achieved by performing cardio as well as a number of exercises that target the the core and major muscle groups in the upper leg. A healthy diet can also keep the pounds off, so that hard-earned muscle can show through more easily.
Perform isolation exercises for the quadriceps to target weak spots in this muscle group for better shape and definition. Do variations of the leg extension, including the basic leg extension, leg extension with toes pointing in, leg extension with toes pointing out and single leg extensions. Choose a weight that allows you to complete eight to 12 reps. This will be light enough to keep good form yet heavy enough to force your muscle to grow, according to trainer and fitness author Mark McManus.
Do isolation exercises for the hamstrings to better define this difficult to bulk muscle group. Perform stiff-leg deadlifts and stiff-leg deadlifts on a bench as well as standing hamstring curls, lying hamstring curls and one-leg hamstring curls. Choose a weight that will allow you complete eight to 12 reps per set.
Do compound exercises that work the quads, hamstrings and glutes all in one such as barbell squats, single leg squats, lunges and dumbbell stepups using a stool. Do eight to 12 reps per set.
Eat a healthy diet that limits fats and focuses on fruits, vegetables and muscle-building protein. This will help you burn fat throughout your body and get a slimmer waist. Limit your caloric intake by by 500 calories a day by eliminating high calorie, low nutrient foods to safely lose about a pound a week.
Engage in regular aerobic exercise to burn calories and get a slimmer stomach. Do two low intensity sessions a week for about 30 to 45 minutes each to burn more fat during your workout. Do two to three high intensity sessions a week for about 20 to 30 minutes each to continue burning calories well after you are finished exercising. Follow this strategy to burn fat without losing too much muscle.
Perform exercises that target the abdominal muscles to help tone the front of your stomach and contribute to a slimmer waistline. Do situps, crunches, the abdominal hold, planks, bicycles and leg raises to work this muscle group. Do 15 to 20 reps per set.
Do oblique exercises to tone the sides of your midsection and help you get a strong, balanced core and a cinched waistline. Perform side planks with knee pulls, side crunches, side bends, decline and upright Russian twists, weighted oblique static holds and cable wood choppers. Do 12 to 15 reps per set for each side.
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