We all gain weight in different parts of our bodies, but for those who find that many of their pounds are packed onto their lower halves, there are some ways to specifically get at those areas.
Lance Barrett, a trainer at Elite Performance Fitness in Vancouver, has put together some exercises for those who want to strengthen and tone — and yes, lose weight — in their butt and legs.
"These exercises will elevate metabolism and increase lean muscle mass, which will then lead to a decrease in body fat," says Barrett.
And for those who are worried, gaining muscle will not mean bulking up — especially when combined with a healthy diet and fat loss, according to trainer Jill Coleman.
Barrett suggests either incorporating some of the following exercises into your regular workout routine, or doing them together as a full-circuit program.
Lower Body Exercises
Squat
Targets: Glutes, hamstrings, quads
Reps: 12-15, 4 sets each
Description: Stand with feet hip-width a part, hands on hips. Squat down until your thighs are at least parallel to the floor, keeping your back straight by keeping your abs tight and pressing your butt out. Try not to extend your knees past your toes. Stand back to starting position and repeat.
Hip Thrust on Ball with Dumbbell
Targets: Glutes
Reps: 12-15, 4 sets each
Description: Begin by positioning your upper back on a workout ball, feet hip-width a part with your butt lifted 2 inches above the ground. Place one dumbbell in both hands across your lower stomach (5-20 lbs, depending on your strength). Elevate the hips by squeezing your butt, raising your hips to shoulder level. Lower your hips to a semi-squat position, with butt never touching the ground. Repeat.
Leg Curl with Swiss Ball
Targets: Glutes and hamstrings
Reps: 12-15, 4 sets each
Description: Lie on the floor with ankles on exercise ball, extending arms out to the side. Straighten knees and raise hips off of the floor. Keeping hips and low back straight, bend knees pulling heels toward rear end. Allow feet to rollup on to ball. Lower to original position by straightening knees. Repeat.
Glute/Ham Raise with BOSU Ball
Targets: Glutes and hamstrings
Reps: 12-15, 4 sets each
Description: Hook your heels under something or have a partner hold your heels down. Start with your knees on the Bosu Ball, arms in 90-degree position. Keeping your abs tight and your back straight, lower down into a fully-extended legs straight position and place both hands on the floor. Using your hamstrings, pull yourself as high as you can. Hold at the top for 2-3 seconds, repeat movement.
Glute/Ham Raise
Targets: Glutes and hamstrings
Reps: 12-15, 4 sets each
Description: Begin by adjusting the equipment to fit your body. Place your feet against the footplate in between the rollers as you lie facedown (your knees should be just behind the pad). Keep your back flat as you begin the movement by flexing the knees, driving your toes into the foot plat. Keep your upper body straight and continue until your body is upright. Return to the starting position. Repeat.