When following a proper diet and including moderate exercise in our lives, many of us are still able to successfully lose weight as we get older. However, we may notice that we aren’t losing fat as easily as we did when we were younger. One unfortunate fact about aging is that we start losing muscle. As our muscle layers become weaker and less firm, the fat underneath starts taking on a crinkled, lumpy appearance. This is what we know as cellulite, which is simply fat. Fortunately, we can lose weight and that pesky cellulite with strength training. The five exercises below are designed for strengthening muscles and blasting fat in your lower body.
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Each of these exercises will effectively work nearly every part of your lower body—butt, hips, and thighs. Even if you add just one of these exercises to your regular workout 3 to 4 times a week, you will soon start feeling and seeing results in your entire lower body.
Unless otherwise noted, complete one to three sets of each exercise for optimal results.
Clockwork Lunge
- Start by standing with hands on your hips and feet hip-width apart.
- Take a big step forward with your right foot and lower down until your right leg is bent 90° and your left knee is nearly touching the floor.
- Push back up to starting position.
- Take a big step to the right with your right foot, bending the right knee and keeping the left leg straight.
- Return to the starting position.
- Take a big step back with your right foot. Lower until left leg is bent 90° and right knee is almost touching the floor.
- Return to starting position.
- Repeat with the left foot, stepping to the front, then to the left side, then back.
- That’s one set. Do the entire set (right, then left) 15 times.
Plié Squat with Alternating Heel Raise
- Start by standing with feet about 3 feet apart, and your toes pointed out.
- Lower your body down until thighs are nearly parallel to the floor; be sure to keep your back straight.
- Push yourself back up to standing. (That’s one repetition (rep).) - Do 15 reps.
- Repeat the same move as above, but raise your right heel as you lower down. - Do 15 reps.
- Repeat the same move again, but this time raise your left heel as you lower your body down. - Do 15 reps.
Squat with Calf Raise
- Start by standing with feet hip-width apart.
- Bend at the knees and hips to lower yourself down into a squat position and your thighs are parallel to the floor.
- Stand up, then lift your heels and shift weight onto the balls of your feet. (Like you are trying to stand on your toes)
- Lower your heels and resume your starting position.
Boot Strappers
- Start by standing with your feet shoulder-width apart.
- Bend at the waist to touch your toes. (Note: It’s perfectly fine to bend your knees slightly.)
- Next, bend your knees while lowering your butt until it nearly touches the floor. (Allow heels to lift if needed.)
- Keep your hands on your toes, then straighten your legs and lift your butt up so that you’re in the toe-touch position again.
- Bend your knees and lower your butt towards the floor again, but this time stand all the way up.
- That’s one rep. Do 15 reps.
Straight-Leg Deadlift
- This move requires two 1-pound weights
- Start by standing with feet hip-width apart.
- Hold a 1-pound weight in each hand with palms facing inwards, towards your body.
- Bend forward at hips with a straight back.
- Lower your torso until it’s almost parallel to the floor, while keeping legs straight.
- Return to the starting position.
Please contact us if you have questions or want to learn more about our weight loss programs or Botox and Fillers:
Related Resource
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