"Muffin top," "big booty" and "thunder thighs" -- three phrases you don't want to use to describe your body. If you've got too much jiggle on your lower half, you can lose the fat and sculpt your muscles for a better booty, belly and thighs. Combine aerobics and strength training to accomplish your goal. Check in with your doctor before you get started just to make sure you're healthy enough for the workout.
Heart-pumping workouts are necessary if you want to get rid of the excess wiggle in your lower body. Accomplish two goals at once by getting involved in aerobic activities that engage your lower body muscles for a slimmer, more toned backside, belly and legs. Go to spin class or any type of dance class. Swim, ride your bike, jog or go for a brisk walk. As you burn calories and shed fat, the muscles you sculpt will add attention-grabbing definition to your body.
If plain, old situps sound boring, you can tone your belly and core muscles using a stability ball. Lie on your back, with your knees bent and a stability ball in your hands. Draw your ab muscles in and raise your upper body to form a "V" while tapping the stability ball on your knees. Lower, and then repeat while tapping the ball to the left side of your knees. Lower your body again and, this time, raise up and tap the ball to the right side of your knees. The three moves complete one repetition, and you should work up to eight to 15 repetitions, three times weekly.
A saggy butt does not make for an attractive rear view. Look hot in your jeans or skirt by lifting your booty with squats. Stand with your feet shoulder-width apart and your hands loose by your sides. Bend your knees and squat until your upper legs are parallel to the floor, while sticking your booty out. Rise to standing, using your butt and leg muscles to power the move. Take up the challenge and really get your butt in gear by holding dumbbells or kettlebells while you perform eight to 24 squats, three times per week.
Slim, sculpted thighs can make you look and feel sexy in anything you wear. Get short skirt-ready legs by doing 10 to 15 Dirty Dogs and leg raises, three times per week. Get down on all fours to do the Dirty Dog. Lift your left leg with bent knee, as if you're trying to push the sole of your foot to the ceiling. Lower your leg to complete one rep on your left side. Switch to the right leg after you finish 10 to 15 reps on the left leg to tighten and tone your quads and hamstrings.
Work your inner and outer thighs to get rid of saddlebags and inner thigh flab. Stand behind a chair, holding on to it for balance. Lift your right leg up to the side, as high as you can. Lower it with control, and then continue moving it in front of your left foot, as far as you can go. Return to the starting position to complete one rep.
- University of Illinois at Urbana-Champaign: Dieting That Works
- University of Maryland Medical Center: Common-Sense Strategies to Long-Term Weight Loss
- Georgia State University: Lower Body Strength Training
- American Council on Exercise: Hip/Thigh Workout
- Shape Magazine: Get Your Abs & Butt on the Ball
Mary Ylisela is a former teacher with a Bachelor of Arts in elementary education and mathematics. She has been a writer since 1996, specializing in business, fitness and education. Prior to teaching, Ylisela worked as a certified fitness instructor and a small-business owner.