Build a Better Bottom

At age 21, women are available for two big changes. They can drink alcohol legally. And, they start to pack on fatty tissue and cellulose, below the waist. Even under normal circumstances women have a higher percentage of body fat than men. This is not fair, but it is factual. This is why a lady has to work her legs and butt harder.

You must burns calories to lose fat. Aerobics or running can burn calories. Just burning calories will not shape your bottom half, though. You need to strengthen, tone, and build muscle in that lower portion of your body. When you lose fat, then you will have shapely buttocks and legs. You will have some muscle definition to show for all your work. This is the look of stars and models today. You need a program that will build muscle and shed fat.

Aerobics, running, jogging, the treadmill, the elliptical, or walking will work for burning the calories to shed fatty tissue. This must be done consistently, 3 to 5 times a week. Start small. Gradually, increase the time, distance, and intensity as you go on. Be Smart. Do not overdo it. This will lead to injury. Listen to your body. It will let you know if you are doing too much.

For the muscle part, let us quote a woman who is in shape. Alissa Carpio is a professional figure and fitness competitor and a certified personal trainer. Alissa says, ” Women are stronger in the legs than in any other body part. They are actually stronger in the legs than men are, in relation to the rest of their body “. There is a plus for you ladies, in working the lower body. Many of these exercises are compound exercises. Many exercises you do for the legs, also work the butt. And many exercise for the butt exercise the legs. The Number one exercise weight bearing exercise of all time, the squat, is the most productive for the whole bottom half of the body. Machine hack squats ( a safer version of the squat ), leg presses, and lunges are all very good for working the entire bottom.

There are isolation exercises for various parts of your bottom half. There are leg extensions for your quadriceps on the front of your thigh. For the hamstrings, the rear part of your thigh, you van do leg curls, stiff legged good mornings, and stiff legged dead lifts. There are many variations of the calf raise to develop your calf muscles. For your butt, you have standing and kneeling hip extensions.

Since your hips and butt flow right into your waistline, you do not want to neglect it. Crunches for the abdomen and hyper extensions for the lower back will tone and slenderize the waist area. This will contribute to the girlish figure you desire.