Hi, I would like to lose a little tummy fat, but target my butt thighs. Do you know what foods and exercises I should eat and do in order to do this?
1. Do squats to shape, tone and increase the size of your butt. Squats are as simple as they sound. Stand with your feet slightly farther than shoulder-width apart. Keeping your head up and your back straight, bend your knees until your thighs are parallel to the floor. Don’t let your knees extend over your toes. Straighten your legs again. Do three sets of 10 to 15 repetitions with three- to five-minute rest periods in between. Add weight for increased results. Hold dumbbells in your hands or hold a barbell across your shoulders while doing squats.
2. Do lunges. Lunges make your butt muscles grow much the same way that squats do. When you do lunges, though, you use your muscles in a slightly different way. From a standing position, with both feet facing forward about shoulder-width apart, step forward–about two and a half to three and a half feet, depending on your leg length and fitness level–with one foot. Keeping your upper body perpendicular to the ground, bend your front knee as far as you can, or until your upper leg is parallel to the ground. The heel of your back foot will come off the ground, and your back knee will bend and lower toward the ground. Using the muscles in your forward leg, raise your body and move your forward foot back to standing position. Repeat with the other foot forward. Do three sets of 10 to 15 repetitions with three- to five-minute rest periods in between. Add weight for increased results, just as described for squats.
Unfortunately there is no such thing as target weight loss. As in you can’t just lose fat on a single part of your body. However, you can do exercises that builds muscle in those parts of the body and it will help you burn fat quicker.
References :
1. Do squats to shape, tone and increase the size of your butt. Squats are as simple as they sound. Stand with your feet slightly farther than shoulder-width apart. Keeping your head up and your back straight, bend your knees until your thighs are parallel to the floor. Don’t let your knees extend over your toes. Straighten your legs again. Do three sets of 10 to 15 repetitions with three- to five-minute rest periods in between. Add weight for increased results. Hold dumbbells in your hands or hold a barbell across your shoulders while doing squats.
2. Do lunges. Lunges make your butt muscles grow much the same way that squats do. When you do lunges, though, you use your muscles in a slightly different way. From a standing position, with both feet facing forward about shoulder-width apart, step forward–about two and a half to three and a half feet, depending on your leg length and fitness level–with one foot. Keeping your upper body perpendicular to the ground, bend your front knee as far as you can, or until your upper leg is parallel to the ground. The heel of your back foot will come off the ground, and your back knee will bend and lower toward the ground. Using the muscles in your forward leg, raise your body and move your forward foot back to standing position. Repeat with the other foot forward. Do three sets of 10 to 15 repetitions with three- to five-minute rest periods in between. Add weight for increased results, just as described for squats.
References :