WEIGHT LOSS TIPS: LOWER AREAS: BUTTOCKS, HIPS, LEGS (THIGHS, CALVES)

Time to hit the lower areas now; the rear pelvic region or two rounded areas on the torso (behind) that are posterior to the hips and formed by the gluteal muscles and other supporting tissues, organs, structures. Beginning with the buttocks, this series of weight loss exercises will also help your legs.

Squats with Weights –While holding one of your weights in each hand (beginners can do this without weights) and arms down to your sides (hands turned so that palms face each other), stand straight with your feet shoulder-width apart, knees a little bent. Then squat down while inhaling. Stop if you can no longer see your toes, you don’t want to pass this point.

Then rise back up, pushing with your heels to your original position while exhaling. Repeat about 20 times taking care to use good form. Don’t want to over do it and hurt your knees!

Reverse Kicks – Get on your hands and knees on a carpeted area or exercise mat. Balance your body weight on your right leg and both arms, while exhaling and lifting your left leg, bent a little at the knee. Kick up towards the ceiling with your left leg. Return gradually to beginning position while inhaling. Repeat slowly approximately 25 times. Switch legs and do 25 with the other.

Lunges - While holding one of your weights in each hand (beginners can do this without weights) and arms down to your sides (hands turned so that palms face each other), stand straight with your feet together, knees a little bent, head up. Move the right leg out a step while inhaling, lowering the left so that your knee just about touches the floor. Return to original position while exhaling, shoving off with your right foot. Repeat, alternating legs. Repeat set about 20 times.

Leg Sets – Here is a series of exercises for all levels of weight loss. Pace yourself, mix-n-match, and don’t overdo it.

Chair Squats - With your feet shoulder-width apart and knees bent a little, stand in front of a chair and inhale while sitting in the chair. Return to beginning position, pushing off with your feet while exhaling. Don’t lock knees when standing. Repeat 12 times. For more intensity, use hand weights.

Weighted Squats - With your feet shoulder-width apart and knees bent a little, stand straight with a weight in each hand, arms at your sides, palms facing each other. Proceed like you do with Chair Squats, only without the chair. For intensity change, add hand weights.

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