Toning up your hip and bum:
Love handles, muffin tops, whatever you call the area around your hips and bum, women find it’s often one of the trickiest places to get rid of fat and tone up. Yet do not fear, there are plenty of exercises you can do to tackle these stubborn areas and reveal a slender, more toned bum, thighs and hips!
First and foremost, you’ll need to look at your current diet and nutrition- are you eating the right foods to help you shed the excess fat? A healthy balanced diet of lean protein and vegetables are key. Once your nutrition is on the right track, your workouts will become more effective and the results will be achieved much quicker. Why not try a Sculptress Diet shake? Sculptress Diet is a high protein meal and snack replacement shake, tailored to suit women who are looking for a balanced and nutritious solution to support them in achieving weight loss goals. With 35% of the calories coming from protein, Sculptress Diet weight loss shakes will help you meet your daily protein needs whilst supporting muscle toning and muscle recovery. Each Sculptress diet shake also provides at least 30% of the RDA for 21 vitamins and minerals, making them a nutritious, balanced option to be consumed as part of five healthy, balanced meals and snacks each day. Sculptress Diet shakes also contain the key ingredients green tea extract and L-carnitine.
Combine the below exercises with your cardio workouts to help you achieve a toned, lifted bottom and slim, sleek legs and hips. Stick to a routine of 12-15 reps per exercise, and carry out 3 times a week - be sure to have a rest day to let your muscles recover and repair - and you’ll notice a more defined lower body.
Squats are the Holy Grail for a perfectly toned, perky bum and thighs. Plant your feet firmly on the ground, hip-width apart, then bend your knees (as if you were about to sit down), keeping your back straight until your thighs are level with the floor. Lift back up, and then repeat for 12-15 reps.
Lunges are also great for creating a toned and sleek lower physique. Stand with your feet together and your arms beside you (or with a set of dumbbells held by your side); then take a large stride forward with your right leg. With both feet firmly on the ground, lower your left leg to the ground, keeping your back straight, then lift back up. Repeat with your other leg, until you’ve completed 12-15 reps and 3 sets.
It might have a strange name, but the Donkey Kick is a fantastic exercise for lifting your bum and creating that peachy round shape. Start on all fours with your hands held together, then, in a controlled motion, extend your right leg behind you. Be sure to keep your hips level and your spine in a neutral position. Slowly lift your extended leg higher and lower for 12 to 15 reps. Repeat with your left leg and carry out 3 sets on each side.
The hip-lift will work your bum and the back of your thighs. Simply lay on your back, (we'd recommend using a mat for comfort), with your knees bent. Squeeze your bum and lift your hips to the ceiling. Lower back down and repeat for 12-15 reps, 3 sets.
These are just a few exercises to set you on the right path to achieving toned hips and thighs. Combine these moves with cardio workouts and a healthy balanced nutritional plan and supplements for best results.