Posted on December 16 2019
As a fitness expert I often get clients coming upto me with trouble losing fat in their lower body. I have myself struggled with a lot of fat deposit on my adductors/ abductors (inner and outer thighs), and glutes (butt). Surprisingly though, losing weight in the lower body is not that very hard.
First- Do not be scared of weight training! Lift, and lift heavy! No, even if you are a women, you will not develop “muscles” like a man, in fact even men take a long time to do so, especially in the lower body. Sure cardio will help, but nothing like sqatting will.
Second- Include yoga as part of your training schedule at least a few times per week. A major chuck of yoga flows includes working or balancing on the legs. Movements like the warrior pose and dancers pose are exceptionally great at helping you tone the lower body muscle fibres. I suggest going in for power or ashtanga yoga for an added challenge instead of the easier forms.
Third- Understand Anatomy. Your legs are made up of multiple different muscle fibres. For your understanding however, lets just divide them into 4 major muscle groups- Quads (front thigh), calfs, glutes (booty) and hamstrings (back of the thigh). Now you can do two things, divide your leg days into three times per week and train only one major muscle group at a time (add calf all three days), or do everything everyday. If you want to tone one part more than the other however, I would divide different muscle groups on different days. If you want an overall fat loss, do everything on all three days.
I also suggest you to start your training with active mobility, activations drills and movement prep to warm up the right muscle fibres before diving in.
Fourth- Cardio for legs. By this I mean select your cardio activities that involves maximum use of muscle from your lower body. Plyometrics including box jumps are a fantastic idea!
- 1 min High Knee jog
- 50 squat jumps
- 20 step ups (anything higher than knee level)
- 50 walking lunges
- 20 weighed goblet squats
- 1 min inclined walk
Repeat 2-3 rounds.
Include this for your cardio atleast once every week. Also add in inclined treadmill walk or terrain walk on one other day. Lateral runs on the treadmill are also excellent! Plan your cardio such that when you are not doing legs, you are still doing some legs. Will you overtrain?- Well think about athletes who train 8-10 hours a day. Athletes eat well but?- Well think about farm labour who work 16 hours a day then. Over training is often a mental block. Of course listen to your body signals and stop when you feel you need to, but do not worry about “over training”.
Five- Superset and giant set everything (superset is two exercises performed back to back and a giant set is three or more performed in a circuit without break). Do not rest in between. Women especially have something called the Intramyocellular Triglyceride, that help with recovery in between sets faster.
Sample legs workout (This is a one day workout)
1) Lateral runs on treadmill
- 1 min left
- 1 min right side
SUPERSET with side lunges (12 each side) Perform 4-5 sets.
2) Back Squats
- 2 sets of 12 reps
- 2 sets of 10 reps
- 2 sets of 8 reps
SUPERSET with Bulgarian Split Squat (15 each leg)
3) Front squats
- 4 sets of 10 reps each
SUPERSET with goblet squats (2 sets of 12, 2 sets of 10)
4) Single leg machine Hamstring Curls
- 4 sets of 8 reps per leg (no rest in between since you keep switching leg)
5) Leg press finisher
- 3 sets of 30 seconds each. Take a moderate weight and get in as many reps as you can in 30 seconds.
6) Standing calf raise
- 4 sets of 25 each sets
Your health goals maybe different, and you might need a plan tailor made for yourself, visit my webpage by clicking here for my custom made plans and packages.
Do leave a comment below if you happen to try the above plan and let me know how it goes.