There’s a common myth that if you want to tone up your legs and bum then you need to devote all of your energy to squats and leg lifts. While it’s true that you’ll build incredible muscle in these areas, you’ll never see it if it’s hidden under a layer of fat. If you want to get rid of this fat that’s hiding your slimmer bottom half, you need to add a fat-burning body routine to your weekly exercises. This means finding exercises that reshape your bum, thighs and hips. You need to perform the following workout two to three times a week, with 10 to 15 reps of each exercise and moving from one to the next with just 30 seconds or less of rest in between. This workout will work to melt this extra fat – follow this set of exercises to tone up your lower half and really see results.
To begin with, you need to do a lunge with rotation – start with your feet hip-width apart and your arms straight out. Step forward with your left foot and twist your torso to the left, as you bend your knees and lower your body so that both of your legs form a 90 degree angle. Twist back to the centre position, push off your left foot and stand back up. You then need to repeat with the other leg, which will be one rep.
The second movement is the Reverse Wood Chop. Holding a medicine ball or dumbbell with both hands next to your right hip, stand with your feet hip-width apart. Keep your chest upright and sit your hips back, bending your knees into a squat. In one motion, press through your heels as your ‘chop’ the ball up across your body until your legs are straight. The ball should end up at your left shoulder. Return to the start and complete all reps before repeating on the other side.
Next up is the single-leg, Romanian deadlift. For this, you need to stand with your feet hip-width apart, your right foot raised off the floor and your right arm extended in front of you. Bend forward from your hips and keep your back flat, raising your right leg straight behind you until your body forms a T and your right arm hangs down from your shoulder. Return to the starting position and that’s one rep. Complete all your reps, then repeat on the other side.
Lastly, your final movement is the side plank. Lie on your left side with your legs straight and your right leg stacked on top of your left. Lift your hips so that your body forms a straight line from your neck to your ankles – your left forearm and the outside edge of your left foot should support your weight. Place your right hand on your hip and hold your body up for one minute, then switch sides and repeat.
Working out may seem burdensome but if you want to achieve a toned body, it’s the only way to do it! If you build up muscle and burn fat at the same time, you’ll achieve this look a lot faster. These exercises are great to build up from, especially if you’re new to exercise. As with any exercise, if you’re new to working out you should seek advice from your GP beforehand to ensure you’re safe to do so. Once you’ve got the go ahead, this is an ideal way to begin.
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