Work hard and smarter to get the toned, curvy butt, hips and thighs you deserve!
Work hard and smarter to get the toned, curvy butt, hips and thighs you deserve! Build muscle mass and burn fat by ramping up the intensity of your leg circuits and interval cardio.
You don't have to get bulky to be a muscular woman. Its a fact that muscular women burn more fat and stay leaner throughout life (if they maintain exercise and nutrition). It doesn't matter how old you are.
You can build muscle at any age. If you don't build muscle mass, you'll lose muscle mass. Drop pant and dress sizes by building muscle and shrinking your body (lean out). Muscle takes up less space than fat.
You don't need much equipment to burn fat, lose weight and shape your body. You certainly don't need expensive treadmills. Dumbbells, medicine balls, stability ball, resistance tubes, speed ladder, cones, platforms and jump ropes will help shape your body.
Muscle also speeds up your metabolism because it is metabolically active tissue (fat is not). Your body has to work harder to maintain muscle mass which helps you burn more calories all day.
Strength training will also help you to:
--increase the range of movement,
--strengthen bones, tendons, ligaments,
--improve your ability to do everyday activities,
--help prevent accidents, injuries, sickness, and speed up rehabilitation.
Here are 3 steps to tone and shape your lower body:
1. Tone your butt, hips and thighs with these three bodyweight exercises: steps ups, lunges and squats. Notice that these exercises are all done standing up. You will burn more calories and body fat doing standup exercises rather than sitdown or laydown exercises.
Your core muscles will also be worked more with standup exercises. You want your butt, hips and thighs to look good in 3-D space right? Then, you need to do different variations of these exercises such as:
a. Front step ups, lateral step ups, transverse step ups. Try to do step ups on a platform that is at least knee high to work the butt and hamstrings more.
b. Front lunges, side lunges, reverse lunges, transverse lunges, lunge step ups, etc. Step out further on your lunges to work your hamstrings and butt more. A smaller step will work your quadriceps more (quads are worked enough during other exercises).
c. Standard squats, lateral squats, one-leg squats, Bulgarian split squats, prisoner squats, Y squats, etc. Repeating squat jumps is also a great leg toner exercise.
Note: Romanian deadlifts, glute/ham raises and good mornings are great hamstring exercises.
2. Tone your legs faster by doing mainly fast interval cardio and very little long, slow cardio sessions. What do I mean by fast cardio? Read on….
Its really pretty simple. Cut down your cardio sessions to about 20 minutes of high intensity interval cardio training (HIIT)….all it takes is 3 days a week (combined with 3 days a week of strength training).
An example of HIIT would be running outside on grass for 20 minutes: Sprint 50-60 yards and walk back. Repeat this routine for 20 minutes. Running on the ground forces you to provide all the momentum with no help from machines. So, you will burn more fat. Never run on concrete, asphalt or other hard surfaces to prevent injuries!
3. Take your interval cardio one step further by progressing to incline or hill running. Just run as fast as you can and walk back down. Do this for about 20 minutes a session.
Stop looking for the next great fitness gadget or secret exercise to shape and tone your butt, hips and thighs! You have what you need right now—-your body and your desire!
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