You can burn more lower body fat by doing more effective exercises and workouts. I see too much time being wasted by women using “popular exercises” and/or fitness gadgets. By far, your body is your most effective “exercise machine.”

Side lunge girl

Tip #1 – Do Exercises That Work to Shape Your Body

Every woman I know is concerned about the size and shape of her butt, saddle bags” forming on the hips and “jiggling jelly” thighs (including cellulite).

As for cellulite, it is actually collections of fat just underneath (subcutaneous fat) the skin which causes it to dimple, pucker up or lump up.

There are many factors that determine whether you have cellulite—your genes, gender, skin thickness and amount of body fat all play a part. There are no quick fixes for cellulite (despite what some commercials promote)! Some treatments such as liposuction and mesotherapy may give you some temporary relief from your cellulite.

Liposuction is actually meant to remove deep fat tissue (visceral fat) and not cellulite. In my opinion, your best bet would be to reduce overall body fat through weight training and high intensity interval cardio.

Some exercises that you are wasting your valuable time (very little benefit) when it comes to toning your butt, hips and thighs:

–Seated hip abductor machine (skip this machine and do side lunges),

–Seated adductor machine (skip this also and do side lunges),

–Slow, long cardio sessions that wastes away your muscle mass (short burst such as intervals are better),

–Any fitness gadget that supposedly “tones” your butt and thighs,

–Elliptical machine cardio sessions,

–Seated hamstring machine (better alternatives such as glute/ham drops),

–Seated leg extension machine (better alternatives such as front squats) and

–Leg exercises done on BOSU balls, balance discs, etc. (overrated).

Tip #2 – Short Burst Interval Cardio Burns More Fat

Use cardio to blast the butt fat and overall body fat—-just do the right type and intensity. All it takes is 20 minutes per session.

Top cardio exercises to blast butt, hips and thighs fat are:

a. Sprint Intervals – Sprinting activates the bulkier fast-twitch fibers. Just check out the lady sprinters at the next track meet you attend. You may not go to that extreme, but you get the idea!

–on grass (incline)
–on grass (flat surface)
–on sand
–on astroplay

If you play soccer, it is a great change-of-pace exercise activity. Basically, all you do is sprint and jog the whole game.

b. Bodyweight Leg Circuits

c. Intervals on Stepmill

d. Intervals on Treadmill

e. Intervals on Bike (preferably outside)

Forget about doing cardio on elliptical machines. There’s just not enough benefit when it comes to burning fat—especially butt, hips and thighs fat.

When you have a choice, choose non-machine cardio. That way, you won’t have a machine generating momentum for you. Don’t go beyond 30 minutes on a cardio session—20 minutes is better because you can push yourself harder.

Leg circuit cardio is great because you can incorporate exercises like squats, lunges, step ups and jumps. And, to get even more fat burn, do some of these exercises as full speed power exercises.

Make sure you have mastered proper jumping and landing techniques before incorporating power exercises into your cardio routine.

Its pretty simple. Just do 3 days per week of intense cardio and you’ll be fine (hot)!

Tip #3 – You Must Commit to Regular Strength Training

Okay, let’s look at some strength exercises. Your body type does matter when it comes to sculpting your body, especially your lower body. Two people following the same program can get different results.

As with any strength training, you need to train your lower body in all 3 planes of motion to insure balance and maximum toning. You definitely want your butt, hips, thighs and overall legs to look good in 3-D space!

As for strength training, make sure you do squats! Bodyweight squats, front squats, dumbbell squats, barbell squats, Bulgarian split squats, lateral squats, one-legged squats, etc. Mix it up but do them. The benefits of the squat exercise extend beyond your legs. The same can be said for deadlifts (traditional, stiff-legged or other variations).

Other top glute/hip/leg strength exercises are:

–Step ups (front, side, transverse)
–Lunges (front, side, transverse)
–Standing cable or ankle weight hip abductors/leg adductors
–Standing cable or ankle weight leg kickbacks
–Good mornings
–Glute/Hamstring Drops
–Standing, prone or floor hip extensions
–Floor lateral thigh raises
–Glute bridges and marching glute bridges

If these exercises become easy for you, then increase resistance or intensity (such as full speed power versions of some of these exercises).

Burn fat and shape your curves leaner and meaner. You will look and feel great!

Download your Free Curves, Abs and Upper Body Fat Burn Manual and start shaping your body faster!

Mark Dilworth, BA, PES
Her Fitness Hut

Lifestyle and Weight Management Specialist
Certified Nutrition Coach and Nutrition for Metabolic Health Specialist. Since 2006, I have helped thousands of clients and readers make lifestyle habit changes that helps you to achieve better long-term health, which includes body transformation and ideal body weight.
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