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Exercises for the Lower Body
Because of genetics, women tend to gain weight from waist down, while men gain weight in the abdominal region. Fat is less active metabolically in the lower body than in our upper body. The best way to burn fat, no matter where it is, is to make the body burn it as fuel. Isolated exercises may tone, shape and build muscle in the target areas, but they do little about the fat. Thirty minutes of aerobic exercise three times a week would help burn the fat and provide health benefits. Working out for 10 minutes 3 times a day provides almost the same health benefits as one 30-minute exercise routine. But - the amount of fat burnt is not the same. This is because when you are engaged in aerobic exercise, the body burns glycogen (sugar) in the first 10 to 15 minutes for fuel. It is only after this that the body tends to burn fat. This is especially important if you are trying to lose fat in the bottom. Choosing an aerobic exercise that uses the gluteus (the primary muscle of the buttocks) tones and stretches these muscles. Such aerobic activity would include walking, jogging, cycling, swimming, or using the treadmill. You could also try running, climbing stairs and walking uphill. Doing exercises that involve the entire range of muscles in the lower body is more efficient than target-specific exercises. Combine aerobic exercise with exercises that concentrate on the lower part of the body like the squat and the lunge. Also consider a fun alternative, like dancing.
Squat and Lunge
What You Need :
Comfortable clothes and shoes
Time Required :
For beginners, do two sets of the first 3 exercises, each 10 times. As your endurance improves, increase the sets from 2 to 3 and the repetitions from 10 to 15. Later, add free-weights or dumbbells to improve your workout.
The Workout
Beginners' Level
Wide Squat :
Stand straight with your feet apart, a little beyond the shoulder width, toes pointed slightly outward and arms stretched forward.
Lean the upper body forward a bit, lower the buttocks as if trying to sit on a chair. Do not go further than the knee level. Take care that the knees do not flex forward beyond the toe line.
Narrow Squat :
Stand straight with your feet shoulder-width apart, toes pointing straight ahead, and arms stretched forward. Do the same squat
movement as in the wide squat.
Stationary Lunge :
Stand straight with one foot a large step in front of the other and hands on your hips. Bend your knees until the back knee is about 5 centimeters above the floor. Keep your upper body erect and do not let the front knee go beyond the toe line. Straighten, reverse the position for opposite leg and repeat.
Advanced Level
Squat
While performing the wide or narrow squat, lift one leg slightly outward on the upward movement. Repeat with the other leg. Use a stationary object to maintain your balance, but avoid putting your weight on it. If this is stressful, add heavier hand-held weights to advance your workout.
Lunge
Stand with your feet shoulder width apart. Step forward with one leg, landing heel first. Simultaneously, slowly bend both knees and lower your body until the back knee is about 5 centimeters above the floor. Keep your upper body erect and do not let the front knee go beyond the toe line. Return to the upright position by using a scissors kick to bring the front leg back to the starting spot. Reverse the position for opposite leg and repeat.
Variation
Stand with your feet shoulder width apart. Take a large step moving one leg to the side. Land with the toe pointed slightly inward. Lean the upper body forward a bit, keeping the other leg straight. Hold for a moment. Return to the upright position by using a scissors kick to bring the front leg back to the starting spot. Reverse the position for opposite leg and repeat.
Benefits
Strengthen and tone the backside.
Trims excess fat off the hips and thighs.
Medical Disclaimer: These articles are presented for general informational purposes only. It is not the intention of this article or any others on this web site to provide specific medical advice, but rather to provide users with information to better understand their health. Specific medical advice should be obtained with a thorough physical examination from your health care provider. Consult with a qualified physician for diagnosis and for answers to your personal queries.
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