Tone Lower Body
Women typically carry most of their weight on the lower half. It's not fair, but there are definitely things you can do to lean this area out and burn fat overall. For starters, make sure you are doing at least 30 minutes of aerobic activity three times a week at a moderate intensity.
The following workout can help you shape up your lower half in no time.
- Squats
Position: Stand with your feet positioned shoulder-width apart and your back straight and chest up. You can use light dumbbells for this exercise or just use your own bodyweight for resistance.
Movement: Begin to lower your body as you were about to sit on a chair. Keep your knees behind your toes and in line with one another. Keep your back arched. At the bottom of the squat push through your heels and begin to raise your body, keeping your chest up and back neutral. Pause at the top and repeat.
- Lunges
Position: Stand with your feet positioned shoulder-width apart with your back straight and chest up. You can use light dumbbells for this exercise or just use your own bodyweight for resistance.
Movement: Step forward with your right leg, landing on your heal with you knee behind your foot. Push up through your hip, raising your body to standing position. Repeat on opposite leg.
- Leg Press
Position: Sit on the leg press machine with your back flat against the padding. Legs should be at a 90° angle, shoulder-width apart.
Movement: Push on the platform with your feet. Your legs should extend straight out. Don't lock your knees at the top though. Pause and lower legs back down to starting position.
- Step Ups
Position: Use a step or bench (depending on your experience level) at a height that you are comfortable with. Begin with both feet on the ground, your back straight and chest up.
Movement: Place one foot up on the step, extending your leg. Bring your other leg up on to the step. Step down with the first leg and then the other. Repeat.
- Leg Curls
Position: Sit on the seated leg curl machine with your legs secured under the thigh bar and your back pushed against the back support.
Movement: Grasp on the handles and slowly raise your legs until they are almost straight. Return legs to starting position. Repeat.
- Calf Raises (Standing)
Position: Stand on the step with your feet shoulder-width-apart and the bar across your back.
Movement: Rise up on your toes in a slow and controlled movement. Slowly lower your feet to standing position back on the step. Repeat.
Sample Day's Workout
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