Weight gain that takes place on the bum and legs is most likely caused by poor eating habits and leading a sedentary lifestyle. When you are trying to get rid of this weight, you need to zero in on the glutes, hamstrings and quadriceps, which are the major muscles found in the bum and legs. The steps involved with this include a blend of weight-training exercises coupled with cardio to help burn fat.
Step 1
Pinch a stability ball against a wall with your midback to do squats. Hold dumbbells in your hands and step forward slightly. Place your feet shoulder width apart and lower your body toward the ground. Stop when your knees are bent 90 degrees. Stand back up and repeat.
Step 2
Position yourself behind a weight bench to do step-ups. Hold dumbbells in your hands with your arms down at your sides. Step on to the bench with your right foot, then left foot. Step back down with your right foot, then left foot. Continue this pattern for a series of reps and switch your lead foot.
Step 3
Lunge forward with dumbbells in your hands. Start with your feet together. Take a big step forward with your right foot and bend your knees to come into a lunge. Your right knee should be at a 90-degree angle, and your left knee should be right above the ground. Stand back up, step forward with your left foot and lunge again. Continue lunging with each leg for a series of reps.
Step 4
Use a barbell to do stiff-legged deadlifts. Stand with your feet shoulder width apart and hold the barbell down in front of your body. Bend at the hips and lower the bar toward the floor. Stop when you feel a strong contraction in your bum and hamstrings; then stand back up and repeat.
Step 5
Place your legs over a stability ball to do hamstring curls. Lie on your back and drape your lower legs on top of the ball. Lift your hips off the ground and straighten your body. Roll the ball back toward your bum by contracting your hamstrings. Squeeze for a second and roll the ball back out by extending your legs.
Step 6
Perform cardio to help promote weight loss. Do anything that will get your heart rate up and cause you to sweat. Running, spinning, elliptical training, jumping rope, kick boxing and stair climbing are examples. Aim for at least 45 minutes of cardio three times a week on alternating days.
Tips and Warnings
- Perform 12 to 15 reps and four to five sets of your weight-training exercises. Work out three times a week on the days in between your cardio. To help promote weight loss, follow a diet that is low in fat and high in nutrient-dense foods like fruits, vegetables, lean meats and whole grains.
Things You'll Need
- Stability ball
- Bench
- Dumbbells
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