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LOWER BODY WORKOUT For Women At Home | Cardio Exercise

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LOWER BODY WORKOUT For Women At Home | Cardio Exercise

This HIIT LOWER BODY WORKOUT for women at home is a combination of cardio training & toning moves for legs, thighs & butt.
Cardio workouts is one of the best way to revitalize your training session and burn those extra calories! Sweat it out with some fun moves and very few types of equipment. Hectic schedules leave most of us without any time for exercising the body. How important is it to stay fit and healthy? I guess we all would agree that it is very important! So why don’t we remove some time out and work towards a healthy lifestyle!

Pump up your body and get your heart rate raising with some cardio exercises shown in this video and I’m sure you will feel much more energetic by the end of this workout session.

Get started with some warm-ups and some of them are Spot jogging, leg stretches and the wind mills that stretch your muscles in the legs and arms getting your body ready for the main workout.
The upper body stretches is an excellent exercise that stretches out the sides of the abs. The shoulder rotations help your upper body to get more flexible. The neck rotations loosen up the muscles in your neck and relax you. These warm up exercise are vital for any form of workout that that your desire to perform.

Coming to the main part of the cardio workout for the lower body, we begin with the Squat Jacks! Time yourself. Squats are great for your lower body. The thighs get toned and help your inner thigh muscles get stronger.

The Hip Thrusters to bicycle crunches may sound a bit complicated but actually is very simple to perform. Your hips muscles are activated and your lower abs gets strengthened.

The next one is a step up to backward and lateral kick exercise makes your calf muscles strong and also is a great strength training workout. The hip thruster to hamstring walk is another lower body workout which is an important cardio workout. This is a very challenging exercise that requires your concentration and balance at all times. Your abs get toned and I’m sure all you women out there will want to flaunt wash board abs! If you do then this is a great lower body workout that you must try out.

The Dumbbell overhead high knees exercise is done using dumbbells and requires your upper body and lower body to be exercised at the same time. The shoulders and front of your legs get strengthened. Feel your calf muscles tighten.

What is a Hydrant to squat exercise? This lower body workout tones your inner thigh muscles which is a problematic area for most women.

The Curtsy Lunge Jump is a fantastic exercise for your butt and the front of your legs. This exercise also works on the sides of your legs making them feel and look more toned. The lunging and jumping technique implied in this exercise works very well for your lower body. Every single muscle gets activated in the Curtsy Lunge Jump.

The Lateral Jump is brilliant for your inner thigh muscles! Most women neglect this part of the body but this cardio workout will give you that gap between the thighs that you always wanted. Keep your pace comfortable and do not worry about the speed.

Focus on the way you perform the exercise correctly rather than rushing through the workouts. Increase your metabolism with these cardio workouts and feel all revved up. The best way to get fit is to enjoy your fitness session. Let loose and motivate yourself towards a healthier lifestyle.
Cardio & Lower Body Workout At Home For Women @ https://www.youtube.com/c/Stylecrazefitness

I hope you have enjoyed watching this video. So gear up for some exciting exercises and get started right away!

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Other Yoga / Fitness Videos From Our Channel –

Power Yoga Upper Body Work Out – https://www.youtube.com/watch?v=qVZaJH3OUdA
Chest Workout For Women – https://www.youtube.com/watch?v=UqBKuZFPIbg
HIIT Weight Loss Exercises For Women – https://www.youtube.com/watch?v=BjILIBPNiW0
HIIT Full Body Workout At Home – https://www.youtube.com/watch?v=ztVXh01oWEw
Power Yoga For Weight Loss – https://www.youtube.com/watch?v=cHZa0hY-Xjg
Video Rating: / 5

I empathize with women who are pear shaped, because I am one myself. I know how difficult it is to get a slim and lean pair of legs. I have learned a few things about how to exercise the lower region to not only lose weight, but also to achieve proportion to our whole body.

For starters, there are a few things we must accept so that we won’t beat ourselves up with frustration.

1. Accept that you are built heavier on your lower body – our lower bodies are tend to be fatter than our upper bodies (hips, thighs and butt).

2. Your lower body tends to attract most of the fat you put on. Saying it differently, I mean that the fat on your thighs, hips and buttocks is very difficult to move, however, it can be done.

3. You need to know that it will take a lot of work to slim down the lower half of your body.

If you can understand this, then your approach to slimming down and working out will be based on reality. You can then take it slowly and continue with your program until you get where you want to be.

Ok, so let’s share the good stuff!

1. It IS possible to lean out the hips, thighs and buttock areas.

2. You CAN have a great pair of legs!

3. You can even out your upper body so that it looks proportionate to your whole body.

So how do we go about leaning out our lower bodies and balancing out our upper bodies?

The first thing you must do is get rid of all the junk food and keep an eye on how much fat you eat. The best foods to eat are veggies with lots of fiber in them, tuna, tilapia, chicken, lean meats and lots of high protein like egg whites. Green veggies and lots of salads are very good to eat. The vegetables that contain lots of starches (potatoes, rice, pastas etc….) should be eaten in moderation. Take in lots of water.

The best time to eat fruit is in the mornings, before you go and sweat. Try to stick to eating fruit before 2pm – 3pm. Best fruits: all kinds of berries, grapefruit, apples. Best veggies: brocolli, green beans, asparagus, green, onions, garlic, red, yellow, orange peppers, spinach, cucumbers, tomatoes, lettuce.

Rules: Never fry your food. Grill, boil, steam, bake or pan fry with Pam Spray, never in a pan of oil. If you’re going to have a cheat day, make sure to do it early enough in the day so you can burn it off throughout the day. Never have a cheat meal at night. Try (if you can!) to only cheat twice a month (if you can’t do this, then start off with once per week). What is a cheat day: ONE cheat meal only! Not a whole day of cheating!

You will start to notice yourself getting smaller as a result of eating this way. The fat will start to burn off all over your body and your lower body too! You won’t have anymore use for your pants and skirts so you’ll end up buying a new wardrobe!

But this isn’t the end of it. Sexy slim legs are created with specific exercises that address your body type.

It is my experience that women who are heavier on their lower bodies should exercise using moderate to heavy weights and switch back and forth between very high repetitions and low repetitions. On top of that, they should do a lot of cardiovascular exercise too.

We need a totally different approach for our upper bodies.

To get that symetrical and balanced look, we need to lift heavy weights so that we are widening our shoulders and backs and creating those sexy arms. Don’t fear lifting heavy. We will never get big. And if it’s any comfort to you (or maybe not!), our body types are the most difficult of all body types to gain muscle.

Yes, I know it’s hard to hear, but even still, we can still get the toned, slim, harmonious and balanced body we desire so much.

I’ll share with you the workout I am using and that I am responding to very well. You will need to be patient and keep your eyes on your goal as you decide not to be swayed from your program. Soon you will have the sexy, well shaped and balanced body that everyone admires so much.

Here’s the work out plan that I am currently using:

Lower body exercises – 3 times per week.

Incorporate a variety of leg exercises such as lunges, squats, butt blaster, leg presses, leg extensions, hip exercises, leg extensions and hamstring curls.

I do between 4 – 5 exercises that target my lower body.

Example:

Day 1: squats, lunges, leg presses, calves

Five sets for each exercise of 20 – 30 reps moderate weight. If I do heavier weights, then I do less reps (from 10 – 12 ). Rest 45 – 60 seconds between sets.

Day 2: Upper body – cardio, abs Chest and Tri’s. 3 – 4 exercises at 8 – 10 reps. Heavy weights.

Day 3: leg extensions, hamstring curls, butt blaster, calves Five sets each of 20 – 30 reps with moderate weight. . If I do heavier weights, then I do less reps (from 10 – 12 ). Rest 45 – 60 seconds between sets.

Day 4: Upper body – Upper Body, cardio, abs Back and Bicep. 3 – 4 exercises. 8 – 10 reps. Heavy weights.

Day 5: walking lunges, hip exercises, hack squats, calves Five sets each of 20 – 30 repetitions with moderate weight. If I do heavier weights, then I do less reps (from 10 – 12 ). Rest 45 – 60 seconds between sets.

Day 6: Upper Body – Shoulders, cardio, abs. I choose from 3 – 4 exercises with heavy weights and 8 – 10 reps.

Don’t worry if you can’t do all the sets and reps when you start. Do what you can. Don’t hurt yourself.

Cardio: jogging, treadmill, elliptical machine, jumping rope, swimming, cycling, aerobic classes etc… I do cardio for 45 – 60 minutes.

**If you have a lot of weight to lose, then incorporate cardio at least 4 – 5 times per week if you can.

So to summarize, my workouts look like this (most of the times!)

Upper body – 3 times per week. Lower body – 3 times per week. Cardio – 3 – 4 times per week Abs and Calves – 3 times per week

This concentrated exercise program AND eating in a healthy way free from foods that are damaging, effectively tones and slims the lower region of our bodies as well as bring proportion to the top region of our bodies.

Don’t forget to get your rest too!

Just one pear shape sister to another……

Lydia De Leon is an internet marketing mom. Find out what she does to keep lean and trim at 40!

I empathize with women who are pear shaped, because I am one myself. I know how difficult it is to get a slim and lean pair of legs. I have learned a few things about how to exercise the lower region to not only lose weight, but also to achieve proportion to our whole body.

For starters, there are a few things we must accept so that we won’t beat ourselves up with frustration.

1. Accept that you are built heavier on your lower body – our lower bodies are tend to be fatter than our upper bodies (hips, thighs and butt).

2. Your lower body tends to attract most of the fat you put on. Saying it differently, I mean that the fat on your thighs, hips and buttocks is very difficult to move, however, it can be done.

3. You need to know that it will take a lot of work to slim down the lower half of your body.

If you can understand this, then your approach to slimming down and working out will be based on reality. You can then take it slowly and continue with your program until you get where you want to be.

Ok, so let’s share the good stuff!

1. It IS possible to lean out the hips, thighs and buttock areas.

2. You CAN have a great pair of legs!

3. You can even out your upper body so that it looks proportionate to your whole body.

So how do we go about leaning out our lower bodies and balancing out our upper bodies?

The first thing you must do is get rid of all the junk food and keep an eye on how much fat you eat. The best foods to eat are veggies with lots of fiber in them, tuna, tilapia, chicken, lean meats and lots of high protein like egg whites. Green veggies and lots of salads are very good to eat. The vegetables that contain lots of starches (potatoes, rice, pastas etc….) should be eaten in moderation. Take in lots of water.

The best time to eat fruit is in the mornings, before you go and sweat. Try to stick to eating fruit before 2pm – 3pm. Best fruits: all kinds of berries, grapefruit, apples. Best veggies: brocolli, green beans, asparagus, green, onions, garlic, red, yellow, orange peppers, spinach, cucumbers, tomatoes, lettuce.

Rules: Never fry your food. Grill, boil, steam, bake or pan fry with Pam Spray, never in a pan of oil. If you’re going to have a cheat day, make sure to do it early enough in the day so you can burn it off throughout the day. Never have a cheat meal at night. Try (if you can!) to only cheat twice a month (if you can’t do this, then start off with once per week). What is a cheat day: ONE cheat meal only! Not a whole day of cheating!

You will start to notice yourself getting smaller as a result of eating this way. The fat will start to burn off all over your body and your lower body too! You won’t have anymore use for your pants and skirts so you’ll end up buying a new wardrobe!

But this isn’t the end of it. Sexy slim legs are created with specific exercises that address your body type.

It is my experience that women who are heavier on their lower bodies should exercise using moderate to heavy weights and switch back and forth between very high repetitions and low repetitions. On top of that, they should do a lot of cardiovascular exercise too.

We need a totally different approach for our upper bodies.

To get that symetrical and balanced look, we need to lift heavy weights so that we are widening our shoulders and backs and creating those sexy arms. Don’t fear lifting heavy. We will never get big. And if it’s any comfort to you (or maybe not!), our body types are the most difficult of all body types to gain muscle.

Yes, I know it’s hard to hear, but even still, we can still get the toned, slim, harmonious and balanced body we desire so much.

I’ll share with you the workout I am using and that I am responding to very well. You will need to be patient and keep your eyes on your goal as you decide not to be swayed from your program. Soon you will have the sexy, well shaped and balanced body that everyone admires so much.

Here’s the work out plan that I am currently using:

Lower body exercises – 3 times per week.

Incorporate a variety of leg exercises such as lunges, squats, butt blaster, leg presses, leg extensions, hip exercises, leg extensions and hamstring curls.

I do between 4 – 5 exercises that target my lower body.

Example:

Day 1: squats, lunges, leg presses, calves

Five sets for each exercise of 20 – 30 reps moderate weight. If I do heavier weights, then I do less reps (from 10 – 12 ). Rest 45 – 60 seconds between sets.

Day 2: Upper body – cardio, abs Chest and Tri’s. 3 – 4 exercises at 8 – 10 reps. Heavy weights.

Day 3: leg extensions, hamstring curls, butt blaster, calves Five sets each of 20 – 30 reps with moderate weight. . If I do heavier weights, then I do less reps (from 10 – 12 ). Rest 45 – 60 seconds between sets.

Day 4: Upper body – Upper Body, cardio, abs Back and Bicep. 3 – 4 exercises. 8 – 10 reps. Heavy weights.

Day 5: walking lunges, hip exercises, hack squats, calves Five sets each of 20 – 30 repetitions with moderate weight. If I do heavier weights, then I do less reps (from 10 – 12 ). Rest 45 – 60 seconds between sets.

Day 6: Upper Body – Shoulders, cardio, abs. I choose from 3 – 4 exercises with heavy weights and 8 – 10 reps.

Don’t worry if you can’t do all the sets and reps when you start. Do what you can. Don’t hurt yourself.

Cardio: jogging, treadmill, elliptical machine, jumping rope, swimming, cycling, aerobic classes etc… I do cardio for 45 – 60 minutes.

**If you have a lot of weight to lose, then incorporate cardio at least 4 – 5 times per week if you can.

So to summarize, my workouts look like this (most of the times!)

Upper body – 3 times per week. Lower body – 3 times per week. Cardio – 3 – 4 times per week Abs and Calves – 3 times per week

This concentrated exercise program AND eating in a healthy way free from foods that are damaging, effectively tones and slims the lower region of our bodies as well as bring proportion to the top region of our bodies.

Don’t forget to get your rest too!

Just one pear shape sister to another……

Lets be honest, who doesn’t want a flat stomach? But for many people it doesn’t matter how many crunches or sit-ups we do it never seems to happen. If I had a dollar for every time someone asked me the following question: “Everyday I do hundreds of sit ups and crunches but I still have fat around my midsection. How come?

Well before I reveal the 6 pack system, first I’m going to debunk some very important myths regarding how to get 6 pack abs.

Myth 1. You must lose weight to see your abs.

This is not entirely true, the focus should be on fat loss rather than weight loss. The reason? Your body consists of fat mass and lean body mass (muscle, bone, water, organs etc). The key is to minimize your fat mass and increase your lean body mass to ramp up your metabolism, a body that starves fat and builds muscle like clockwork.

So if you lose 8 kilos of scale weight but lose some lean muscle in the process you will slow down your metabolism, decrease performance and lose muscle tone. However if you lose 8 kilos on the scale but keep your lean muscle you increase your performance, increase muscle tone and lose mostly body fat.

The scale has far too many variables to account for that lead to frequent fluctuations such as hydration levels, sodium intake, and for women the menstrual cycle. I firmly believe one should NOT keep a scale at their home- it is such an anchor, particularly for women. Get off the scale and get over the numbers. The true goal is fat loss, not weight loss. Focus on clothing size reduction, digital before and after pictures, and of course the mirror for the most accurate progress tracking.

Myth 2- Doing lot’s of abs training will burn stomach fat

Spot reduction doesn’t work. You can’t train a region of the body and expect to lose body fat in that area. Nearly everyone you see does crunches but only a few people will do total body workouts so why isn’t more people walking around with flat stomachs and fat arms, legs etc. Spot reduction doesn’t work!

Everybody loses fat in a genetically pre-determined way when you create a calorie deficit through proper dietary habits and the correct training methods. So the best way to train is to focus your training around burning as many calories as possible by training your whole body every workout and not just your abs. Big exercises that work more than one muscle at a time like push ups, chin ups, squats, lunges etc burn far more calories than working one muscle at a time like crunches and sit ups. So make sure you focus your training around these big movements and only do specific abs work to supplement the rest of your training.

Myth 3- Sit ups and crunches are the N0.1 exercise for abs

The scientific term for your six-pack muscles are your rectus abdominis. For years now, we have been conditioned to think that the best way to work your rectus abdominis is by doing endless crunches and sit-ups since these trunk flexion exercises make the muscles you want to see in the mirror “burn.” However, the true function of the rectus abdominis is to prevent hyperextension, not to flex forward over and over again. Anytime you brace your abs (think slight crunch before you get punched in the gut) and pull your navel into your spine you effectively stabilize your spine into a safe, neutral position. And the moment you relax your abs and lose that braced abs position, your back will begin to hyperextend putting you at greater risk for injury.

So, we focus on stabilization exercises in all three planes of movement (saggital- front to back, frontal- side to side, and transverse- rotational) by using pillar exercise variations (also know as planks). Besides training the true “anti-extension” function of your superficial ab muscles, these bridging/stabilization exercises also activate the key transverse abdominus muscles, or your deep abdominal stabilizers, that wrap around your spine and support your internal organs. Strengthening these inner ab muscles is the key to optimal posture and performance in addition to injury prevention, yet another benefit to performing pillars over primitive crunches and sit-ups that often cause unwanted neck and back pain.

Myth 4- Long bouts of cardio will burn fat and reveal your abs

Real world case studies and scientific studies prove that aerobic training for fat loss alone isn’t the most efficient way to train. Whole body resistance training is the best way to train for fat loss. Furthermore HIIT (interval training) has been scientifically proven to burn nine times more body fat than ordinary exercise. At our boot camps we combine resistance training and interval training to combine the best of both worlds.

The No-Crunch Six-Pack Abs System:

Step 1- Is to burn the fat that sitting on your abs

A.) Eat well and elevate your metabolism

Drink between 2-4 cups of water as soon as wake in the morning and then drink between 1-2 cups of water every 2 hours you are awake. Drink 1-2 cups of water for every 15 minutes of vigorous activity.

Eat as soon as wake in the morning and then every 2-4 hours after that for a total of 6-8 feeds per day (3 meals, 3 snacks – half the size of your meals, workout nutrition)

Focus on a wide range of lean proteins, natural fats, fruits and veggies

Sample One-Day Menu:

Breakfast – Scrambled Eggs, Greens
Mid-Morning Snack – Mixed Nuts and Fruit/Veggie of Choice
Lunch – Chicken, or Shrimp Caesar Salad
Mid-Afternoon Snack- Mixed Nuts and Fruit/Veggie of Choice
Dinner – Grilled fish and salad/veggies
Pre-Bed Snack- Protein Shake
Take a whole food based multi-vitamin and fish/flax seed oil.
Reduce carbohydrates:

Step 1- Eliminate white carbs and instead use 100% whole grain carbs, replace refined sugars with natural sugars.

Step 2- Reduce all whole grain starch and natural sugar consumption to within 1-2 hours post-workout or immediately upon waking for breakfast

Step 3- Replace all starches and sugars with fruits and veggies

Step 4- Replace all fruits with green veggies

B.) Workout to lose fat and increase your metabolism: Monday, Wednesday, and Friday- Perform Total Body Circuit Strength Training. Sample Total Body Circuit Strength Workout- 20 Minutes (not including five minute warm-up and cool-down). 50-10 Interval Five Exercise Total Body Circuit- You will alternate between 50 seconds of work and 10 seconds of rest for each exercise in the following five-exercise circuit. Perform this 5 minute circuit up to four times for a 20 minute total body workout:

1. Reverse lunges
2. Press up
3. Squats
4. Inverted rows
5. Medicine ball wood chop

Tuesday, Thursday, and Saturday- Perform Interval Training

Sample Cardio Interval Training Workout- 20 Minutes (not including five minute warm-up and cool-down)

30-30’s- Alternate between 30 seconds of maximum effort and 30 seconds of active recovery. Perform this 1 minute round up to 20 x for 20 total minutes.

Step 2- Abs are built for stabilization, so train them that way

Here is one of my favourite core routines. It doesn’t involve sit up’s but instead just pillar stabilization exercises. Once you master these awesome exercises and follow everything else you’ll have 6 pack abs in no time.

Tabata Style Pillar Workout

This killer 20 min whole body core workout uses just pillar stabilization exercises. The pillar involves working the core, hips and shoulders. Alternate the exercises below between 20 seconds of work and 10 seconds of rest. Repeat this 30 second exercise 8 times for a total of 4 minutes followed by 1 minute rest and transition before changing to the next exercise.

To perform these exercises correctly tighten your abs whilst squeezing your glutes (butt) and keep a straight line from your shoulders to your heels.

Exercise 1- Plank (static or dynamic)
Exercise 2- Left plank (static or dynamic)
Exercise 3- Right plank Variation (static or dynamic)
Exercise 4- Back pillar (static or dynamic)

Till next time.

Dan Clay

Dan Clay is a Bondi Beach personal trainer and real world fat loss expert. For a FREE 1-week trial to his Bondi Beach boot camp.
19 Comments

19 Comments

  1. Romelia Polly

    April 18, 2017 at 4:14 am

    look for Unflexal service to learn how to workouts rightly.

  2. bupinder sharma

    April 18, 2017 at 5:01 am

    very nice way to represent

  3. bupinder sharma

    April 18, 2017 at 5:40 am

    what diet plan we should follow I am vegetarian and never take curd or butter but I can take milk …m too skinny … want to gain weight on my lower part of body

  4. Haja Kargbo

    April 18, 2017 at 6:06 am

    How many calories did I just burn 🤔

  5. Maha Doll

    April 18, 2017 at 6:21 am

    thanku 4 ur help maam 🙂

  6. Maha Doll

    April 18, 2017 at 6:31 am

    maam ur video is really very nice 🙂 actually my lower body is more fat as compared to my upper body bcz below my waist everything is fat like hips , thighs lower back , lower belly , belly etc…can it be useful for all of these things??

  7. Navdha Jindal

    April 18, 2017 at 7:22 am

    How much time required to do this workout

  8. Shaheen Abdulhameed

    April 18, 2017 at 7:23 am

    If i do this workout 5 weeks daily ..so can i see change in my lower body??? I want my lower body to be small can this exercise be useful for that??

  9. Susmitha K

    April 18, 2017 at 8:04 am

    Very useful cardio and lower body workout for me to try at home. Thanks for sharing.

  10. Deena Mathew

    April 18, 2017 at 8:34 am

    i really really enjoy this video i love the different types of squats as i was doing them i really felt the burns and hope to see more or your videos ……

  11. Suneetha N

    April 18, 2017 at 8:56 am

    Thank you for sharing such great video with us. I hope this will help me reducing fat on my thighs. Will add this in my daily workouts routine. And looking forward more such workouts for women.

  12. Raji Prg

    April 18, 2017 at 9:25 am

    great workouts, the lady in the video has done them very naturally, simply perfect, i donno if they are really easy 🙂 🙂 im totally new to these kind of exercises, can i do these workouts regularly? Also i want to know how many days will it take to reduce abdominal fat…

  13. Kothapalli Rebecca

    April 18, 2017 at 9:42 am

    Wow, this is real helpful session. I was planning to start one such exercise regime for my lower body and this detailed video seems like the best one.

  14. Divya Konduru

    April 18, 2017 at 10:12 am

    Good set of exercises…..Thank you so much for sharing!! I would like to include exercises like squat jacks in my routine and can't wait to see how I am able to progress and firm up.

  15. Vijay Sekhar Battula

    April 18, 2017 at 10:38 am

    Nice Video… It was really helpful.

  16. Kishore Kumar Kothapalli

    April 18, 2017 at 11:20 am

    Love the video!!! simply perfect.

  17. Devika Rao

    April 18, 2017 at 11:35 am

    Hi i have cellulite on thighs…. is it possible to lose it just doing these exercises or i need to do try some other specific workouts? How many times do i need to practice these exercises answer please…

  18. kiran G

    April 18, 2017 at 12:12 pm

    Thanks for the great video on cardio and lower body workout at home..! These workouts are very useful for women and men.

  19. priya jinturkar

    April 18, 2017 at 12:49 pm

    Great workout session.. hope I will reduce my lower body fat soon especially abdominal….

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