More than just looking great, a lot of people do not feel comfortable when they gain excess weight in their lower body, especially if they gained all that weight in a very short span of time.Not everyone is born with strong calves and thighs, toned buttocks and legs that can pull off any glamorous look. The good news is, the lower half of your body really does benefit from an increased number of reps in the gym, extreme cardio exercises that target the right areas, and the right diet to accompany it.It is important to understand that it is the body that determines where fat is eliminated or stored. As you start to lose weight, you will notice the location of the body where fat is located most as it is lost to convert into energy. So if the first place to lose fat during your exercise routine is some other area than your lower body do not be upset, stay patient because soon you will notice your lower body toning up as well.If you really want to boost the body shaping routine, add dumbbells and some strength exercises to give yourself the challenge and for achieving faster results.Here are the best five ways you can begin your journey of shaping your lower body.
1. Do Both Targeted and Global Exercises:There are a lot of exercises that you probably do which help your overall body besides target your glutes as secondary muscles. Squats for example, is one exercise that does not just work the quadriceps but treats your glutes as a secondary muscle. You must remember to formulate your workout routine in a way that it incorporates both parts of your lower body and other muscles keeping your lower body muscles the primary targeted muscles.It is important to note that while you are deciding your exercise routine you try to focus on increasing lean muscles, which is the best way to stress at a particular muscle. This can be possible with both weight training and an adequate protein intake.2. Give Your Muscles Time to Recover:One of the major mistakes we make is that we never allow our muscles the time to recover. We may be hitting the gym every day, doing the right exercises and being very strict with the sort of food we eat, but we assume that recovery time happens on its own, when the truth is we need to dedicate the same amount of attention towards it.Muscle gain occurs during rest and not during exercise. When we don’t give our muscles the required time for recovering, we are delaying the achievement of our lower body goals, and may even put ourselves in the way of injury.
3. Doing Box Jumps:In order to really push yourself, you must incorporate new exercises into your routine apart from the equipment that you are used to exercising with at the gym. One effective exercise is doing the box jump. The box jump involves you placing a 1 or 2 feet tall box in front of you, and then with your spine erect and your shoulders back, jump on top of the box. Note that you must land in a semi squat position with your back and shoulders still in position. You must repeat this exercise at least ten times in a single routine.If you are a beginner and feel it is difficult to jump on the box, begin with 1 feet tall box and then increase the height gradually.4. Deadlifts:If you feel that you want to target your hamstrings and your glutes, doing deadlifts is the best workout you can do. If you want, you can push your intensity by standing on a block or on a flat board, this focuses on your lower body muscles on balancing and concentrating on your posture.To do this right, stand with your feet aligned apart with your shoulder width. There are two variations of this, one involves holding a barbell in front of you, or holding dumbbells by your side. Remember you must bend your hip joint and not your waist. You must lower the weight as much as you can as long as your back is not bending.This will definitely save you from going under big procedure such as Coolsculpting.
5. Run Uphill:The best way to trim fat and boost your cardiovascular health is by walking or running. So if you are into taking a morning run, you want to mix it up a bit so that it targets your lower body by running uphill as much as you can as part of your regular run. This doesn’t just intensify your exercise and tones your body but increases the strength of your legs.
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